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11

Kundalini Yoga Seven Chakra System Overview

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The Seven Chakras of Kundalini Yoga

What exactly are Chakras?  How do they function?  How can they be worked on?  This article will look to answer these and other key questions regarding them, as well as give an overview of each of the Chakras that make up the Kundalini Seven Chakra System.  Although, books can easily be written on this topic this document will concentrate on providing the most important aspects of this profound science.

Charkas are the center piece of the Yogic Energetic model of man.  Chakra, which literally means wheel, is best thought of as a Multi-Dimensional Energy Vortex.  By multi-dimensional I mean that a Chakra bridges across the many dimensions that make up a human being.  According to Yoga there are 4 bodies that constitute a complete human being.  These are the physical body, psychic or astral body, the mental body and finally the causal body.  Chakras reside in the astral body, and serve as transformers to move energy between these various bodies.

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The astral body can be thought of an etheric double of the physical body.  Through it runs a vast complex of channels (nadis) that carry the energy of life (prana, chi or life-force).  The quality and quantity of prana flowing through the nadis determines the health of the Chakras with reside there.  The Chakras, as we mentioned are energy vortexes.  They are opened and balanced by this flow of prana.  The Chakras lie along the spine from the base to the top of the head and there are seven main Chakras.  Each of these Chakras govern the physical region where they are situated and also, are responsible for certain emotional and personality traits.  As they are properly activated and energized by the correct flow of prana, the corresponding physical regions are rejuvenated and emotions of a higher quality are embraced.

The seven Chakras and their main areas of influence, both physical and emotional are given below.  The format is Chakra Name: Location: Primary Physical Influence: Primary Emotional/Personality Influences. 

1. Mooladhara (Root) Chakra:  Perineum:  Excretory Systems:  Physical Security & Fear

2. Swadhisthana (Sex) Chakra:  Base of the Spine: Sexual Systems: Self-Expression & Creativity

3. Manipura (Naval) Chakra: Solar Plexus: Digestive Systems: Willpower & Anger

4. Anahata (Heart) Chakra: Center of the Chest: Circulatory and Respiratory Systems: Love

5. Vishuddhi (Throat) Chakra: Throat: Auditory and Speech Systems: Communication

6. Ajna (3rd Eye): Center of head, directly in line with center of forehead: Eyes & Perception: Intuition

7. Sahasrara (Crown): Top of Head: Brain and Nervous System: Bliss

Now that we know what Chakras are and what they do, lets see how we can work on them.  The key to opening and balancing Chakras is by purifying the Nadis of blockages and increasing the flow of Prana.  This is best done through the use of Yoga and Pranayama.  Yoga, specifically Kundalini or Kriya Yoga, and Pranayama are the essentially the science of Chakra Activation.  They are designed to systematically dissolve the debris that collects and blocks the flow of energy through the nadis.  When the flow increases, the Chakras are opened and, over time, become optimally balanced.  This leads to higher levels of awareness and consciousness — which is to say that it leads to a human being achieving their highest potential.

12

Chakra Balancing Breathing Exercise – Breath Control & Yoga Pranayama Book

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Chakra Balancing | Anuloma Viloma Pranayama

Chakra Yoga Breathing Exercise #2

Free Online Video of Chakra Balancing Pranayama 

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To see the full version of this video please go here…
Free Online Yoga Video of Chakra Balancing Yoga Pranayama

 HD Version of Intermediate Anuloma Viloma

Direct YouTube Link –> https://youtu.be/uJV_foVVEPw

Background of Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

This is a wonderful and essential breathing exercise to practice before moving on to the practice of other more advanced pranayamas.  This breath control technique comes from Patnajali’s Yoga Sutras and actually goes by several different names.  It is called Nadi Shodhana Pranayama, Nadi Shuddhi Pranayama, Anuloma Viloma Pranyanama, Alternate Nostril Breathing Technique, but I think the name that will describe it best is Chakra Balancing Breathing Exercise.  The version given here is the basic technique which must be mastered first, later in this book I will give the more advanced versions of this pranayama.

Chakra Balancing Breathing Exercise is designed to purify the psychic channels (nadis) through which Kundalini Energy and Prana (Life-Force) flow.  There are 3 primary channels for the flow of this energy: Ida, Pingala and Shusumna.  It is essential to balance the flow of energy between the Ida and Pingala channels which run alongside and intertwine the spine.  Through the spinal column runs the Shushumna Nadi, the central master channel.  The Ida and Pingala can be considered the lunar and solar channels respectively.  With the Ida Nadi responsible for cooling, feminine, passive, mental energy and the Pingala Nadi responsible for hot, male, active, physical energy.  As the flow through these 2 channels is harmonized, prana and Kundalini start to flow through Shushumna.  This flow through the Shushumna Nadi activates and balances all the seven chakras.

Benefits of Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

Primary:

  • Activates Kundalini Flow through the Shushumna, thus awakening the chakras.
  • The flow of Kundalini through the Shushumna also induces meditative states of consciousness.
  • Calms the mind, promoting peace and tranquility.
  • Creates balance, harmony and rhythm in the entire system.
  • Prepares the system for more advanced Pranayamas.

Secondary:

  • Improves the respiratory system.
  • Strengthens the nervous system.
  • Purifies the body by oxygenating the blood supply.

Cautions for Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

  • As with all breath control practice, only do as much as you are comfortable with.  Start slowly and build up steadily.
  • Do not do this breathing exercise if one nostril is blocked or you are requiring force to breathe through it.

How To Do Simple Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

  • To practice this breathing exercise sit up in a comfortable position.  Preferably in a variation of sukh asana (cross legged).
  • Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention.  This will align the spine with the back of your head.
  • Fold your index finger and middle finger into the palm of your right hand so just the thumb, ring finger and pinkie are extended.  Hold your knee with your left hand.
  • Close your eyes.
  • Bring your attention to your breathing and take 5 deep, slow breaths though the nose.  This will oxygenate your blood and relax you.  For the rest of the exercise the attention should remain on your breath.
  • Now with your right thumb gently close the right nostril and breathe in slowly and completely through the left nostril only counting mentally from 1 to 4.
  • Now gently close the left nostril with your right ring finger and pinkie and releasing the right nostril breathe out through it only, counting mentally from 1 to 4.
  • Now breathe in through the RIGHT nostril only, keeping the left closed, counting mentally from 1 to 4.
  • Finally, re-close the right nostril and breathe out through the left only, counting mentally from 1 to 4.  This completes 1 cycle of Anuloma Viloma Pranayama.
  • Start with 5 rounds a day and start to add 1 additional round as you make progress.  Also, start to add to the count, based on your level of comfort, by 1 for both the inhalation portion and exhalation portion till you reach a count of 12 for each phase.  When you can comfortably manage that move onto Intermediate Anuloma Viloma Pranayama.

How To Do Intermediate Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

  • All steps are the same as above except you should now build up to 15-20 rounds a day and your count should be built up to 24:24 for inhalation and exhalation.  After you reach 24:24 (even with less rounds if you don’t have much time) you can progress to the Advanced version.

How To Do Advanced Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

  • In the advanced version you will introduce the optimum ratio for inhalation to exhalation.  The ratio should be 1:2.  In other words for every count of 1 for inhalation, exhalation should last twice as long.  So now perform Nadi Shodhana Pranayama at the ration 12:24 (12 counts for inhalation phase and 24 for exhalation).  Build up to 30 rounds a day, or as many as time allows you to do.  The upper limit allowed is 80 rounds 4 times a day, so don’t worry about over doing it unless you are hitting this limit.
  • Later in this book I will introduce the versions of the Chakra Balancing Breathing Exercise utilizing both, breath retention and bandhas (body locks).  In general though the above breathing technique should be practiced for at least 4-6 months first before combining with breath retention or body locks.

Hints and Tips Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama):

  • 30 years.  It took Yogi Bhajan 30 years to master and perfect the flow of breath through either nostril without the use of his hands.  This is a worthwhile mental exercise to try.  By bringing the power of your attention to the flow through a particular nostril see how well you can modulate it.  Here is the link to Yogi Bajan’s Kundalini Yoga Website if you want to explore.
  • Apply the knowledge from this breath control technique to your everyday life and monitor the affects.  If you are looking for active energy, breathe exclusively through the Right Nostril, on the other hand, if you are looking to relax or do mental work breathe exclusively through the Left Nostril.  Experiment, learn and enjoy.
  • To learn more about Anuloma Viloma Pranayama (called Nadi Shodhana Pranayama by this school) you can visit Yoga Vision, Bihar School of Yoga.
13

3 Most Powerful Yoga Pranayamas and Kriyas – Golden Nugget Yoga Pranayama – Part 2

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3 Most Powerful Yoga Pranayamas and Kriyas – Golden Nugget Yoga Pranayama – Part 2

In part 1 of the 3 Most Powerful Yoga Pranayamas and Kriyas Part 1 we discussed the Mother of all Pranayamas, the Kundalini Yoga pranayama, Sodarshan Chakra Kriya and detailed its impressive reputation for transforming the ordinary into the supreme.  In this second part of the series we will study a yoga pranayama exercise of equal worth, but not quite as celebrated or famous.  It is the little know gem called the Golden Nugget Yoga Pranayama.  It is less involved that Sodarshan Chakra Kriya and also far less demanding from the point of view of time, but don’t be deceived by its simplicity.  Golden Nugget Yoga Pranayama, in impact, is second to none and bestows heaps of blessings upon those who practice and master it.

All the guidelines for practicing pranayama presented in part 1, apply to the practice of this pranayama as well and you should read those first before attempting to practice Golden Nugget Yoga Pranayama.  In addition there are some more prerequisites before practicing the advanced version of Golden Nugget Yoga Pranayama and those should be met first as well.  As with Sodarshan Chakra Kriya, there are modified versions of Golden Nugget Yoga Pranayama and I will provide those also and explain how the progression should go.

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Golden Nugget Yoga Pranayama: 

Background:  Golden Nugget Yoga Pranayama traces its roots back to the Yoga Sutras of Mahayogi Pantanjali.  It is actually the 7th exercise of a master pranayama set for refining awareness and purifying the energetic body.  The first 6 pranayamas are presented in Brain Development and Enlightenment – Part II – Vitalize Energy (Kundalini).  From what I have researched, this pranayama seems to have been revived by the modern yoga master S. N. Tavaria, who learned it from his Guru, Swami Rama.  It is an integral part of his program for building awareness, in order to establish a path of communication between the individual and his Divine Nature that resides within.  You can get more information on his work at www.3srb.org.

Benefits of Golden Nugget Yoga Pranayama:  This pranayama is designed to purify the energetic body by dissolving blockages (granthis) caused by emotional debris and toxin buildup in the psychic channels (nadis).  It tones and cleanses all the digestive organs and markedly improves the entire digestive system.  The pranayama also works on the respiratory system and nervous system.  It builds core strength and power, but most importantly it’s goal is to burn up unresolved emotions stored in the subconscious mind.  Steady and sincere practice of Golden Nugget Yoga Pranayama, results in a significant refinement of awareness and a calm, peaceful, silent mind capable of connecting with the Divinity that lies within.

Beginners Golden Nugget Yoga Pranayama:  Sit up in Sukh Asana (any variation of cross legged – you can get more information on Sukh Asana in Silent Mind Meditation Program: Basic Meditations Ch 7).  Apply modified Jalandhara Bandha by bringing your neck back slightly and chin slightly in like a soldier at attention.  Now inhale deeply then exhale.  After complete exhalation, hold your breath out and do a false inhalation.  Meaning, simulate the process of inhalation without actually inhaling.  This will result in your abdominal muscles being pulled up and in under the rib cage.  Pull these muscles in firmly but do not strain excessively.  This is called Uddiyana Bandha (abdominal lock).  Hold for a few seconds (2 – 5) then gently release the locks.  Repeat inhaling, exhaling and applying Uddiyana Bandha and Jalandhara Bandha 2 more times for a total of 3 times.  Build up to 5 repetitions per day.

Intermeditate Golden Nugget Yoga Pranayama:  Follow all the directions above, except once you apply Uddiyana Bandha and modified Jaladhara Bandha hold the locks for 10 seconds, increasing by 5 seconds over time, till you finally are able to hold the locks with your breath held out for 40 seconds.  You are only to do 1 repetition a day.  This is the first requirement before moving ahead to the advanced version.  The second requirement is that you have been regularly practicing the Pranayama Set for Vitalizing Kundalini given in Brain Development and Enlightenment Part II – Vitalize Energy (Kundalini) for at least 6 months at the full 3 minutes / exercise.  Only then should you attempt to do the advanced version of Golden Nugget Yoga Pranayama.

Advanced Golden Nugget Yoga Pranayama:  As indicated earlier this is the 7th exercise of the series Pranayama Set for Vitalizing Kundalini.  So you should do the 6 exercises as described and then do Golden Nugget Yoga Pranayama immediately after.  In the advanced version you will follow the description given above for the intermediate level and then after 40 seconds of breath held out, with Uddiyana Bandha and Jalandhara Bandha still in place, you should start modified Breath of Fire.  Breath of Fire is very fast shallow breathing through the nose like fast sniffing and in this case you should try to restrict the breath to just the upper chest area.  The duration for holding Uddiyana Bandha and Jalandhara Bandha together with doing Breath of Fire is 2 minutes and 20 seconds.  So the total time for this pranayama will be 3 minutes – 40 seconds of Uddiyana Bandha and Jalandhara Bandha with breath held out, followed by 2 minutes and 20 seconds of Uddiyana Bandha and Jalandhara Bandha with restricted Breath of Fire.  It is only to be done 1 time daily.

Design of Golden Nugget Yoga Pranayama:  Here is an analysis of the various components of this pranayama and their affects.

  1. Uddiyana Bandha massages all the digestive organs and forces them to expel toxins and waste matter into the elimination pathways of the body.  Uddiyana Bandha also builds your abdominal muscles giving you core strength and power.  This bandha activates the 3rd Chakra, called the Manipura or Nabhi Chakra, which is responsible for the wellbeing of your digestive organs and for the traits of willpower and character.  Thus, this Bandha helps develop these attributes.  It is also great for building six pack abs ;-).
  2. Holding your breath out, causes the nervous system to contract, but then when you breathe in, it expands past the point it was at when you started.  Thus, this aspect of the pranayama, helps your nervous system grow in strength and capacity.
  3. The Breath of Fire, done in conjunction with Uddiyana Bandha, burns up toxins as they are released, thus cleansing and clearing the system and pathways of debris.  This debris is a reflection of unresolved emotional garbage and freeing your system of it clears the blockages (grathis) in the psychic channels (nadis) that prevent the flow or vital air (prana) and vital energy (Kundalini Shakti).  Once cleared, greater amounts of prana can be absorbed by the energetic (chakra) body and greater amounts of Kundalini Shakti can flow though your system leading to higher levels of being and consciousness.

In the next part, of the 3 Most Powerful Yoga Pranayamas and Kriyas Series, we will discuss a yoga pranayama emerging from the world renowned Yoga school of Swami Satyananda Saraswati.

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3 Most Powerful Yoga Pranayamas and Kriyas – Sodarshan Chakra Kriya – Part 1

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Sodarshan Chakra Kriya – Part 1

Most Powerful Yoga Pranayama Free Video

Sodarshan Chakra Kriya Video

YouTube Direct Link –> Kundalini Yoga Kriya Video – Sodarshan Chakra Kriya

 

Pranayama, the science of breathing and breath control, is undoubtedly one of the greatest arts one can learn and practice for spiritual growth and personal development.  It holds within itself the power to transform the lowest most gross to the highest most refined.  This transforming power of pranayama can act upon any and all levels of your being, whether that be physical, emotional, mental or spiritual (energetic).  This science has been perfected over the centuries in the East and was mostly kept secret, only handed down verbally from Guru to a deserving disciple.  Now, it is much more available to those who seek it, but I still feel that the knowledge really only finds those who are deserving of it.  Having said that, life has brought you here now, so take this opportunity and discover the tremendous power of the Science of Pranayama.

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The 3 Pranayamas I am going to present here are typically not for beginners.  Fortunately, all 3 have modifications, which you can start out with first before building up to the advanced techniques.  I will also present these modifications here and I strongly suggest you start with them first before jumping ahead to the advanced techniques.  In moving forward sanely, gently and systematically you will prepare the system to better handle the affects of the advanced forms.  This systematic approach is not only much safer, but is also better for extracting the full benefits of the pranayamas.  Part 1 of this series is about Sodarshan Chakra Kriya.  Before I go into Sodarshan Chakra Kriya, I want to give some quick guidelines that should be followed for all 3 pranayamas in this series.

Basic Guidelines for practicing Pranayama:

  1. Do not practice any advanced pranayama if you are unwell.  Only do light easy pranayamas.
  2. Clothing should be loose and should not restrict the movement of the abdomen.  Our breathing is already very shallow, we don’t need to compound the issue further by hampering the natural movement of our diaphragm.
  3. Your stomach should be empty.  Which means you need to wait at least 2-3 hours after a meal before practicing pranayama.
  4. If possible practice in the early morning.  Early morning is the best time to practice your sadhana (spiritual work).  For more information and help on this you can read The Secret on How to Become an Early Riser.
  5. You should sit in a comfortable position, preferably in some variation of cross legged (sukh asana).  For more information on  sukh  asana or other positions you can sit in (like a chair) see Silent Mind Meditation Program: Basic Meditations – Chapter 7.
  6. Most importantly, DO NOT STRAIN.  I cannot emphasize that enough.  Take your time, you will enjoy your practice more and you will be able to establish a regular routine as you will not dread doing your daily work.
  7. One last thing.  The pranayamas being taught here, when practiced sincerely over time, can bestow great power to the practitioner.  Normally, these techniques were not transcribed and as mentioned earlier, were taught only to those held in great trust, so I ask you to respect that trust and agree to not in any way misuse the powers obtained from the practices described below.

Sodarshan Chakra Kriya:

Background:  Sodarshan Chakra Kriya (set) was taught to me by my Kundalini Yoga teacher Ravi Singh who studied it under the guidance of Yogi Bhajan.  It dates back a few thousand years and is reputed among all the known Yogas, including Kundalini Yoga, to be the most powerful Pranayama exercise there is.  You will notice that it is called a kriya, although a kriya typically is a complete set of asanas and yogic exercises (see Introduction to Kundalini Yoga for more information on kriyas and how Kundalini Yoga works in general), it also applies in some cases to a single exercise, which is very complete in and of itself.  Sodarshan Chakra Kriya is a pranayama exercise that is exactly that, very complete and also very powerful.

Benefits of Sodharshan Chakra Kriya:  The superlatives describing Sodarshan Chakra Kriya are lavish to say the least.  In Yoga terms it will give you Nao Niddhi (the nine precious virtues) and Artha Siddhi (the 18 occult powers).  These 27 facets contain all of human life and in acquiring them you perfect all that can be perfected in a human.  Given this Kriya’s reputation for bestowing Psychic and Yogic Powers, it is is often practiced by those interested in acquiring these siddhis (powers).  There is no harm in this, as long the powers are used for the benefit of others and to assist you in your spiritual progress.  This kriya, though, is equally valuable to those interested in the final goal of human life – to see and merge with the Divine Non-Dual nature of Reality.  This is because, it is very effective in dissolving the blockages (granthis) caused by frozen emotional debris in the nadis (the channels for the movement of Kundalini Energy) and as the channels are purified greater flow of kundalini is facilitated allowing for the chakras (energy vortexes) to be activated and balanced.  In turn, the activation of the chakras and this greater flow of Kundalini Shakti (energy) leads to the refinement of awareness which allows one to penetrate the veil of illusion – that Reality consists of duality.

Sodarshan  Chakra Kriya also dramatically improves your physical wellbeing.  In fact, as you practice it you will start to feel quite invincible over time.  It expands your nervous system, respiratory system and helps your digestive system.  I find that the most profound health benefit is a boost to the immune system when I practice this kriya regularly.  Overall the kriya promotes peace, joy and strength.

Description of Sodarshan Chakra Kriya:  Sit up straight, have your spine erect and bring head back slightly (not up) so your chin is subtly drawn in and back like a soldier at attention.  This aligns your spine with the back of your head and is also called Jalandhara Bandha.  Your eyes should be 1/10th open looking down at the tip of your nose.  Rest your left hand on your left knee.  Block your right nostril with your right thumb and have the remaining fingers pointing upwards.  Now breathe in deeply through the left nostril filling your lungs to capacity.  Lower your right hand now and place it on your right knee.  With your breath held in (Antar Kumbhaka) begin to pump your stomach (pulling in the abdominal muscles) to the mantra “Wahay Guru”.  You will pump your stomach 3 times for each iteration of Wahay Guru.  Once for Wa, once for Hay and once for Guru.  The mantra should be chanted mentally of course, since the breath is held in.  Chant for a total of 16 Wahay Gurus, so for a total of 48 stomach pumps with the breath held in.  Then raise your right hand, close off the left nostril with your right pinkie and breathe out of your right nostril.  This completes 1 cycle – breathe in through left nostril, hold and pump, breathe out through right nostril.  Continue to repeat this cycle for the duration of the kriya.

Duration:  There is no formal time duration for Sodarshan Chakra Kriya; it is left up to the practitioner to determine what is right for them.  Below I will give the recommendations when I discuss the modifications.

Beginners Sodarshan Chakra Kriya:  Modify kriya as follows:  Do only 1 pump for each chant of Wahay Guru.  So in total with your breath held in you will do 16 pumps per cycle.  Also, reduce the force of the pump to where you are comfortable.  Start with 3 minutes and build up to 11 minutes.  The kriya should be practiced daily.

Intermeditates Sodarshan Chakra Kriya:  Modify kriya as follows:  Do only 2 pumps for each chant of Wahay Guru.  One for Wahay and one for Guru.  So in total you will do 32 pumps with your breath held in per cycle.  Pump your stomach with a moderate force.  You should try to do 11 minutes, then go to 22 minutes and then to 31 minutes daily.

Advanced Sodarshan Chakra Kriya:  Do the kriya as described above in the description section.  You should be pumping your stomach with full force and you should do 31 minutes daily.  The commitment should be to do 40 days without missing a day, 31 minutes each day.  This was exactly the requirement by Ravi for his Kundalini Yoga teacher’s training course as well.  If you miss a day, you go back to 1 and start over till you complete 40 days.

Perfected Sodarshan Chakra Kriya:  Yes there is more, you are not done yet :-D.  To do the perfect and complete kriya and thus extract the maximum benefit and reach super human caliber, the requirement is to do 62 minutes per day and build it up to 2 1/2 hours everyday.  If you can discipline yourself to do that, the kriya will provide everything needed in all areas of your life.

Design of Sodarshan Chakra Kriya:  This kriya bestows its many blessings by taking full advantage of many important aspects of Pranayama and Yoga numerology.  Below are some of the details behind this successful design.

  1. Breathing in through the left nostril activates the right hemisphere of the brain.  This hemisphere is responsible for your meditative, creative and artistic powers.  Activating it helps unleash and grow these aspects of your nature.
  2. The number 16 is associated with the Ajna Chakra, also know as the Third Eye, Divine Eye or the Eye of Shiva.  Chanting the mantra Wahay Guru 16 times activates Ajna Chakra, which is responsible for many psychic abilities and the power of intuition and wisdom.
  3. The mantra itself, Wahay Guru, means ecstasy beyond words and represents one’s higher consciousness.  Chanting this mantra attracts this divine energy towards one.
  4. Pumping the navel helps ignite and awaken Kundalini Shakti so she can make her ascent up the primary Nadi (Shushumna) all the up to the Crown Chakra (Sahasrara Chakra) activating, rejuvenating, balancing and healing all the other Chakras and associated organs in her path.

In part 2 and 3 of this series I will describe and detail 2 more powerful Yoga Pranayamas that I hope will be of value to you in your spiritual growth and personal development.