Namaste Kriya (Prarthana Mudra)

1. Prarthana Mudra (Namaste gesture) enables quick connection with the causal body, Supreme Source, and our intuitive Buddhi consciousness. It makes one immerse in a deep state of contemplation and oneness.

2. According to the teachings of Yoga Tantra siddhis, this mudra closes the solar and lunar channels at the heart level, controls the subtle channels of the astral body (Manowaha Nadi), deepens the natural awareness of "I am", and promotes wide opening of the mind.

It is also traditionally considered beneficial for Anahata Chakra activation and for sexual energy sublimation and purification.

This is also a gesture of self-giving, self-transcendence, and invocation (Shaktipatha) of the descending divine power – Anugraha Shakti.

3. Performance

For contemplation practice: hold the hands close to the chest with the palms touching each other so that the forearms touch the chest and the thumbs touch the base of the throat.

For a street greeting, the hands are simply put together close to the chest.

This way, the Ida and Pingala channels will be closed, and the wind will fill the central channel at the Anahata Chakra level.

Having performed the mudra, the yogi enters into unidirectional contemplation of the Supreme Source, calming his mind.

Then the yogi relaxes, lets himself go and allows his prayerful state to pick him up and open him to the Descending Power, – him feeling like a hollow bamboo, a conductor of Chiti Anugraha Shakti, the divine Power of self-revelation.

4. Namaste, or Prarthana Mudra, is always performed together with Guru-yoga "OM" in group practices. It must also be done when one sees the Guru, or an acarya, or a higher ranking monk, or a more experienced practitioner. It is also done when we see somebody equal to us, when we want to emphasize our respect.

It is not advisable to perform this practice in front of lay public or strangers, outside the monastery, in town / city streets.

When it is necessary to show respect to the Master or higher ranking persons, it will be sufficient to make a head bow.

Body positions for the practices

When practicing Shakti Yantra, proper circulation of pranas and balanced energy distribution in the body is required, which both depend on body posture.

In the Laya Yoga tradition, favorable body positions are as follows:

– Lotus pose (Padmasana),

– Perfect pose (Siddhasana, Siddha-yoni asana),

– Pleasant pose (Sukhasana).

Padmasana

«By crossing the legs, place the feet on the opposite thighs. Cross the hands and place them similarly (facing upwards) on the thighs. Fix the sight on the tip of the nose. Press the tongue against the root of the (upper) teeth.

The chin is up, the rib cage expanded.

Draw in the air slowly to the maximum possible capacity and exhale it slowly in a rhythmic stream.

It is not possible for everyone. Only the intelligent one gets mastery over it.

By assuming this practice, the vital airs of the practitioner at once get the stable equilibrium and the airs flow harmoniously through the body.

By sitting in this posture and knowing the movements of Prana and Apana, the yogi who performs Pranayama attains liberation». 

«Shiva Samhita» (3.88- 91)

The seven rules for the Lotus pose (or Seven limbs lotus pose)

1. Legs

Sit down with your legs crossed in the full lotus pose, i.e. each foot positioned heel up, resting on the thigh of the other leg.

To keep your legs from numbness, use a small pillow to sit on.

You will be able to sit in the lotus pose if your muscles are elastic and joints are worked out – that is, if the sitting is comfortable.

If it is not readily possible to sit in the full lotus pose, then the yogi should choose between the Siddhasana and the cross-legged pose Sukhasana.

2. Hands

The hands should be relaxed. Place one palm on the other below the belly button with the palms facing up.

The right palm rests on the left one, the fingers are in parallel.

The palms are completely open.

The tips of the thumbs join to form a straight line, so the palms slightly resemble a bowl.

The shoulders and arms are relaxed.

The hands are 5-8 cm off the abdomen.

3. Spine

The spine should be straight, the muscles of the back relaxed, the back of the head slightly moved up as if the spine is hung from the back of the head.

4. Eyes

The eyes should be half-closed, so that the light could be seen a little through the eyelids and eyelashes.

The gaze is directed before oneself and to the floor.

If the beginner closes his eyes fully, blurring (sinking into inner visions or sleep) will set in.

5. Jaws

The lower jaw is relaxed, the teeth do not touch each other.

The lips are, however, pressed together.

6. Tongue

To close and circulate energy in the body, the tip of the tongue should be pressed against the upper palate at one of the four points:

– the upper teeth (Jighva Mudra),

– in the middle of the palate (Nabho Mudra),

– close to the palatine uvula (Manduki Mudra),

– put in the hole behind the uvula (Khechari Mudra).

7. Head

The neck tilts slightly forward so that the gaze is naturally directed in front and slightly downward.

If the head is lowered to the chest, drowsiness and inertia may set in.

If the head is raised too high, restlessness and movement of thoughts will increase.

The initial breathing technique (full yogic breathing)

Alternative 1

1. Sit down in a seven limbs pose (Padmasana, Siddhasana, Sukhasana).

The spine, neck and head are in line, the abdominal muscles relaxed.

2. Take a deep, slow breath, allowing the diaphragm to drop and the abdomen to bulge.

Your chest and shoulders remain motionless.

3. Make a slow, long, and natural exhale, allowing the belly to draw back and the diaphragm to rise, emptying the lungs.

Avoid artificiality. All should be done in an easy, relaxed manner.

4. Do the full yogic breathing with an inhale / exhale ratio of 1:1, 1:2.

Continue for 3-5 minutes.

Alternative 2

Do the full yogic breathing, adding breath holding after inhalations so that the inhale-hold-exhale ratio is 1:1:1, 1:2:1.

Continue for three to five minutes or more for one week.

The Three Bandhas

1. The Mula Bandha (Crotch Lock)

«Pressing Yoni (perineum) with the heel, contract up the anus. By drawing the Apana thus, Mula Bandha is made.

The Apana, naturally inclining downward, is made to go up by force.

This Mula Bandha is spoken of by Yogis and Yoginis as done by contracting the anus.

Pressing the heel well against the anus, draw up the air by force, again and again till it (air) goes up.

Prana, Apana, Nada and Bindu uniting into one in this way, give success in Yoga, undoubtedly».

«Hatha Yoga Pradipika» (3.60-63)

Finding the Muladhara chakra

Alternative 1

Men

Adopt the Siddhasana so that the heel exerts pressure on the crotch.

Feel the pressure on the crotch muscles.

Concentrate on the point where the heel and crotch touch (between the anus and the scrotum).

Imagine that you are breathing through this point.

Feel pulsation in it.

Imagine the Muladhara Chakra yantra in this point (a yellow square with a red inverted triangle inside).

Women

Sit down in the Siddha Yoni Asana or other comfortable posture.

Concentrate on the point where the heel (or meditation pad) exerts pressure on the vagina.

Feel pulsation in that point.

Then move the consciousness a little bit upward the vagina, closer to the spine and into the body, 2-3 cm up to the mouth of the womb.

Concentrate on this point.

Breathe through this point, that is, through the neck of the womb and the outside pressing point.

While breathing in through the womb, exhale through the point where the vagina touches the floor.

The point of Muladhara Chakra is over there.

Visualize the yellow square and the Muladhara attributes in this spot.

Concentration on or arousal of this point lead to either orgasm or Kundalini awakening.

It is believed that so not to lose energy and send it for Kundalini awakening, women must master the Sahajroli mudra.

Alternative 2

Men

Sit down in a comfortable pose and press your finger on the crotch between the anus and scrotum.

Feel the pressure on the crotch.

Concentrate on this point.

Contract the muscles in that area.

If you can do it without contraction of the anus and genital organ, then the Muladhara spot is found correctly.

Women

Sit down in the Sukhasana.

Gently insert your finger into the vagina as deep as possible.

Then contract the muscles so that the walls of the upper part of the vagina wrap around and squeeze your finger.

Make sure that the muscles of the anus and perineum (clitoris, urethra) do not contract.

If you can do it, then the Muladhara spot is found correctly.

Performing the Mula Bandha

At the initial stage of Mula Bandha practice, there is a tendency to squeeze two areas – namely, the perineum and the anus.

The Mula Bandha should be performed in the center of the body, not in its front or back. When done so, the Muladhara Chakra becomes immediately compressed.

Controlled systematic contraction of the crotch, or the womb neck, produces heat in the subtle body, and this awakens the Kundalini potential.

Alternative 1

1. Sit down into the Siddhasana (Siddha Yoni Asana), as it directly affects the Muladhara Chakra.

The hands are on your knees (in the Jnana Mudra or Chin Mudra), the eyes closed.

The body is relaxed and the spine is straight.

Concentrate for a few minutes on the area just inside the crotch.

Then start relaxing and contracting the muscles in that area.

The contraction should last for several seconds.

Breathe normally.

Perform up to twenty cycles of muscle contraction and relaxation.

2. Contract the crotch muscles and hold them like this.

Hold the muscles contracted as long as possible, and then relax.

Perform up to twenty times.

3. Contraction should start gently and be initially partial.

Tense the muscles a little and hold like this without relaxing.

Then contract the muscles a little harder.

Continue to gradually increase the tension of the muscles until you reach full contraction in ten contraction cycles.

Hold full contraction as long as possible. Try to breathe normally.

Alternative 2

1. Sitting in the Siddhasana, take a deep nasal breath.

2. Hold your breath and perform the Jalandhara Bandha.

3. Now do i.3 of the first alternative, but only on holding your breath.

Before exhaling, ease off the Mula Bandha first and then the Jalandhara Bandha.

4. When your head is upright, slowly exhale.

The same sequence can be done with holding breath on the exhale.

Alternative 3

Mula Bandha based on mental energy

Mentally contract the crotch muscles. Feel pulses and energy in the coccyx, feel how the energy is rising and giving warmth to the lower body.

Proper performance indication: the lower body gets filled with energy, the point between the eyebrows (the Ajna Chakra) becomes “bulging”.

2. The Jalandhara Bandha

«Contract the throat and press the chin firmly against the chest.

It is called the Jalandhara Bandha, which destroys old age and death.

This Bandha stops the opening (hole) of the group of Nadis, through which the juice from the sky falls down. It is, therefore, called the Jalandhara Bandha — the destroyer of a host of diseases of the throat.

In Jalandhara Bandha, the indications of a perfect contraction of throat are, that the nectar does not fall into the fire (the Surya situated in the navel), and the air is not disturbed.

«Hatha Yoga Pradipika» (3.69 — 71)

Alternative 1

1. Sit in a meditative pose – the Siddhasana (or Siddha Yoni Asana), Padmasana, Sukhasana, or Vajrasana. Keep the spine straight, the hands on the knees, the body completely relaxed.

2. Take and deep and slow nasal breath and hold your breath. Straighten your arms at the elbows, lift your shoulders, lower your chin so that it touches the chest (the clavicular notch).

3. Hold your breath in this position. Relax the Jalandhara, slowly raise your head, relax your shoulders, and make a slow exhalation.

This is one cycle.

Perform five cycles.

Exhale very slowly and in a controlled manner. In between cycles, a few free breaths are allowed to restore your natural breathing rhythm.

Alternative 2

Perform five cycles holding breath on the exhale.

3. The Uddiyana Bandha

«Uddiyana is so called by the Yogis, because by its practice the Prana (Vayu) flies (flows) in the Susumna.

Uddiyana is so called, because the great bird, Prana, tied to it, flies without being fatigued.

The belly above the navel is pressed backwards towards the spine.

This Uddiyana Bandha is like a lion for the elephant of death.

Uddiyana is always very easy, when learnt from a guru. The practicer of this, if old, becomes young again.

The portions above and below the navel should be drawn backwards towards the spine. By practicing this for six months, one can undoubtedly conquer death.

Of all the Bandhas, Uddiyana is the best; for by binding it firmly, liberation comes spontaneously.

«Hatha Yoga Pradipika» (3.54- 59)

This bandha can be performed in both standing and sitting position.

The standing alternative

1. Place your feet at the shoulder width. Bend your knees slightly and put your hands just above the knees, with your thumbs placed inward and the rest of the fingers outward. The back must remain straight, the head should not drop, and your eyes should be open.

2. Take a deep nasal breath, then exhale strongly. Exhale completely, perform the Jalandhara and Mula bandhas, lowering the chin to the chest and raising the shoulders.

3. Pull in the belly and stomach towards the spine and slightly upward. Hold that position.

4. Before inhaling, release the Uddiyana, Jalandhara and Mula bandhas, raise your head and straighten up. Take a slow nasal breath. This is one cycle. Before you proceed with the next cycle, make a few inhales and exhales to restore your breathing rhythm.

Initially, perform three such cycles.

After a few months, you should be able to increase the number of cycles to ten.

Limitations: This bandha should not be practiced by those who suffer from stomach or intestinal ulcers, hernias, high blood pressure, heart disease, glaucoma, or high intracranial pressure.

The Anuloma Viloma Pranayama

«Draw the wind through the left nostril and expel it through the right, and draw it again through the right and expel it through the left. This inspiration and expiration must be done without any force. This practice destroys disorders of phlegm».

«Gheranda Samhita» (1.56-57)

The Anuloma Viloma pranayama is a variation of the Kapalabhati pranayama. It is used for purification of the Ajna Chakra and energy channels, especially Ida and Pingala.

1. Assume a seven limbs pose.

Assume the Nasikagra Mudra with your right hand: put together the middle and index finger, put also together the fourth finger and the little finger. Let the thumb stand alone.

Place the middle and index fingers on the interbrow, close the right nostril with the thumb.

2. Take a full breath with your left nostril, counting its duration.

3. When the breath has been fully taken, close the left nostril with your little and fourth fingers and take away your thumb, thus opening the right nostril.

4. Slowly exhale for the same amount of time as that of the inhale.

5. Then, breathe in through the right nostril.

When finished, open the left nostril, close the right one with your thumb, and slowly exhale.

6. After that, repeat – inhale through the left nostril, exhale through the right nostril.

Inhale through the right nostril, exhale through the left nostril.

Pick such an inhalation / exhalation duration that your breath does not become disrupted.

To enhance the purifying effect of this pranayama, use the following visualization: imagine how on inhalation pure prana, as a silvery-white light, enters and fills the whole body. As you exhale, imagine that impure prana comes out with the air as black and gray clouds of smoke. Perform daily for 10 minutes or more for at least one month.

The Sakhita Kumbhaka pranayama

«Having taken his seat neither too high nor too low on a cloth, deer skin and Kusa grass spread, one over the other, the wise man should assume the Padma posture and keeping his body erect and his hands folded in respect, should salute his tutelary deity. Then closing the right nostril with his right thumb, he should gradually draw in the air through the left nostril. Having restrained it as long as possible, he should again expel it through the right nostril slowly and not very fast. Then filling the stomach through the right nostril, he should retain it as long as he can and then expel it through the left nostril. Drawing the air through that nostril by which he expels, he should continue this in uninterrupted succession. Drawing the air through the left nostril for about sixteen seconds and having retained it(within) for about sixty-four seconds, one should expel it again through the right nostril for about thirty-two seconds. Again fill the right nostril as before (and continue the rest). Practice cessation of breath four times daily (viz.,) at sunrise, noon, sunset, and midnight, till eighty (times are reached). By a continual practice for about three months, the purification of the Nadis takes place. When the Nadis have become purified, certain external signs appear on the body of the Yogin».

«Yoga Tattva Upanishada» (32-44)

Alternative 1

This pranayama is the best for cleaning of the subtle channels. It cleanses all the internal channels, especially the three main ones (Ida, Pingala, Sushumna). The Sahita Kumbhaka pranayama is performed in the same way as the Anuloma Viloma, except for breath retention, with the inhalation-retention-exhalation ratio of 1:4:2. That is, breath retention is four times as long as inhalations and exhalations are twice as long as inhalations. For example: 4:16:8, 5:20:10, 6:24:12, etc.

1. Sit down in a seven limbs pose (Padmasana, Siddhasana). Place the middle and index fingers of the right hand on the interbrow, and press on the right nostril with the thumb.

2. Take a full breath with your left nostril, counting its duration. Imagine how pure prana enters your body as silvery white light and fills the entire body.

3. When the inhale is over, close your left nostril with your fourth and little fingers and hold your breath with three bandhas performed in the following sequence: Jalandhara, Mula, Uddiyana.

Throughout the whole kumbhaka, contemplate steadily on the empty luminous body with concentration on the Ajna chakra. Think how the light dissolves all impurities in the channels, chakras, and consciousness.

Hold the kumbhaka for four inhalation lengths.

4. Upon finishing your breathhold, release the bandhas in the reverse order: Uddiyana, Mula, Jalandhara.

Release the right nostril. Make a slow exhalation twice as long as the inhalation.

As you exhale, imagine that impure prana leaves the body with the air as black and gray clouds of smoke.

5. Breathe in slowly through the right nostril, repeating steps 2, 3, 4, now with the right nostril.

6. After that, everything is repeated: inhale through the left nostril, hold, exhale through the right nostril.

Inhale through the right nostril, hold, exhale through the left nostril.

One breath in and one out through the right and left nostrils makes one cycle.

Perform 30-50 cycles.

When performing this pranayama, one needs to pick up such a proportion that the breath is consistent.

When counting, try to recite inwardly the OM mantra instead of the numbers.

This can be achieved by getting used to a certain rhythm and counting, for example, in fours:

"OM, OM, OM, four, OM, OM, OM, eight" and so on, using a metronome or your heart rate.

Try to devote as much time as possible to this pranayama.

Alternative 2 (with Bahya Kumbhaka)

Performed in the same manner as the first alternative, but now the breathing is as follows: inhale-hold-exhale-hold as 1:4:2:2 (4), where the exhalation hold=2 is adopted at the initial stages of practice. At later stages, exhalation hold=4 is used.

The Sahita Kumbhaka should be practiced at least 20-30 cycles per day for three months, until all signs of cleaned Nadi (subtle channels) appear.

If there are no such signs, continue the practice for at least one year.

Surya Namaskar

Surya Namaskar is an oldest yogic practice.

In the Laya Yoga tradition, it is considered not only as a wormup before Asanas, but primarily as a tantric practice of unification with the deity Surya aimed at awakening of pure consciousness (Buddhi).

This practice promotes cleaning of the channels not only of the physical body, but also those of the energy, astral, and mental bodies, when a certain type of breathing, concentration on a Chakra, and utterance of a Bija Mantra are performed together with the Asanas.

1

Mantra:

Om Mitraya Namaha

Translation:

Salutation to the one who is friendly to all!

Bija mantra:

OM KHRAM

Asana: Pranamasana

2

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Mantra:

Om Ravaye Namaha

Translation:

Salutation to the one who is radiant and shines!

Bija mantra:

OM KHRIM

Asana and breath: Hasta Uttanasana

Breathing: in

3

Mantra:

Om Suryaya Namaha

Translation:

Salutation to the

dispeller of darkness, responsible for generating activity!

Bija mantra:

OM KHRUM

Asana: Pada Hastasana

Breathing: out

4

Mantra:

Om Bhanave Namaha

Translation:

Salutation to the bright one!

Bija mantra:

OM KHRAIM

Asana: Ashva Sanchalasana

Breathing: in

5

Mantra:

Om Khagaya Namaha

Translation:

Salutation to the one who moves through the sky!

Bija mantra:

OM KHRAUM

Asana: Dandasana

Breathing: out

6

Mantra:

Om Pushne Namaha

Translation:

Salutation to the giver of strength and nourishment!

Bija mantra:

OM KHRAKHA

Asana: Ashtanga Namaskar

Breathing: hold

7

Mantra:

Mantra: Om Hiranya Garbhaya Namaha

Translation:

Salutation to the one who has a golden-colored brilliance!

Bija mantra:

OM KHRAM

Asana: Bhujangasana

Breathing: in

8

Mantra:

Om Marichaye Namaha

Translation:

Salutation to the Giver of light with infinite rays!

Bija mantra:

OM KHRIM

Asana: Parvatasana

Breathing: out

9

Mantra:

Om Adityaya Namaha

Translation:

Salutation to the son of Aditi!

Bija mantra:

OM KHRUM

Asana: Ashva Sanchalasana

Breathing: in

10

Mantra:

Om Savitre Namaha

Translation:

Salutation to the one who is who is the creator of life!

Bija mantra:

OM KHRAIM

Asana: Padahasthasana

Breathing: out

11

Mantra:

Om Arkaya Namaha

Translation:

Salutation to the one worthy of praise and glory!

Bija mantra:

OM KHRAUM

Asana: Hasta Uttanasana

Breathing: in

12

Mantra:

Om Bhaskaraya Namaha

Translation:

Salutation to the

Giver of wisdom and cosmic illumination!

Bija mantra:

OM KHRAKHA

Asana: Pranamasana

Breathing: out

The combination is closed with the matra:

"Om Sri Savitar Surya Narayana Namaha Om".

The Nabho (Khechari) Mudra

«Wherever the yogi may be, he should always, in everything he does, be sure to keep the tongue turned upwards and constantly hold the breath. This is Nabhomudra, the destroyer of diseases for yogis».

«Gheranda Samhita» (3.9)

When the yogi presses his tongue to his upper palate, the anterior and posterior energy channels (Arahan and Avarahan) get closed and prana starts to circulate in a closed loop in the body, purifying the Nadis.

It is generally thought that there are four Nabhomudra varieties:

– Jihwa Mudra, when the tongue is pressed against the upper palate near the teeth, thus strengthening the wind element;

– Nabho Mudra, when the tongue is pressed to the center of the upper palate, thus strengthening the fire element;

– Manduki Mudra, when the tongue is wrapped as far back as possible to the uvula, enhancing the water element and promoting discharge of the nectar;

– Khechari Mudra, when the tongue is put into the hole behind the uvula.

In order to strengthen an element in the body, the appropriate kind of Nabho Mudra is performed.

In the Shakti Yantra practices, Nabho Mudra is recommended to be performed at all times.

The Ashwini Mudra

«Contract and dilate the anal aperture again and again, this is called Ashvini Mudra. It awakens the Sakti (Kundalini). This Ashvini is a great Mudra. It destroys all diseases of the rectum. It gives strength and vigour, and prevents premature death».

«Gheranda Samhita» (3.82-83)

1. Sitting in a comfortable posture (Sukhasana, Siddhasana), relax and calm your breath, contract and relax the anus with a frequency of about once every three seconds. The urethral and perineal muscles should not be engaged in the contraction. Perform 10 to 80 times.

2. Combine breathing in and anus contraction. When contracted, do a short hold.

The Vajroli Mudra (for men)

Simplified version

1. Sit down in the Siddhasana, use a cushion. The eyes are closed. Feel the Vajra Nadi in the genital organ (urethra). Try to contract it by making the organ move upwards, together with tensing and pulling in the lower abdomen and urinary canal, as if you wished to hold back urination. As you do so, no Mula Bandha or Ashwini Mudra should be performed, i.e. the muscles used in these bandhas must not be engaged. Frequency: contraction 10 seconds, relaxation 10 seconds. Do it for a few minutes.

2. Don't tense the lower abdomen in this exercise. Rather, combine inhales with Vajra Nadi contraction, then, with a short hold, contract and relax Vajra Nadi during expiration.

The Sahajroli Mudra (for women)

1. Sit down on a cushion in the Siddha Yoni Asana. Place your heel at the vaginal orifice. Feel the Vajra Nadi in your body (it passes through the clitoris). Compress the Vajra Nadi. For this, contract and relax the vaginal muscles for 10 seconds at a time, until the pressure becomes strong and deep. There should be a sensation of the outer vaginal muscles moving around the clitoris. The other muscles (of the anus and lower abdomen) should not be involved in the contraction. Perform for several minutes.

2. Combine the inhale, contraction (with a short hold) and relaxation on the exhale. According to tantric teachings, there are two types of orgasm. The first is typical for the common women. It takes place in the nervous system of the body. It is accompanied by the loss of the red Bindu. The second one occurs in the Muladhara and is usual for the tantric practices which include the Sahajroli Mudra. With Maha Bandha and other techniques (Maitkhuna, Vajroli Mudra etc.), when the energy rises, a "tantric orgasm" occurs, i.e. an explosive awakening of energy in the Muladhara that has some sexual coloring, but is more subtle and not accompanied by sexual energy release or crude desire. By prolonging this experience through the practice of Sahajroli, a woman can prolong this orgasm-like state at will. She can raise the energy via the Sushumna up to the head, using the Uddiyana Bandha and Shambhavi Mudra, and make the energy circulate through the posterior and anterior median channels. This awakens Kundalini in the lower two chakras. If the sublimation is correct, one will attain good health and longevity. On the higher stages, one will realize a profound experience of blissful emptiness. All deep bliss-emptiness experiences are associated with the bindu flash moment. If the red Bindu is not just lost, but is guided upward by means of the Sahajroli, the Kundalini will be naturally awakened.

Shatkarma (Kriya complex)

The six purification practices (Shatkarma) include:

– Dhauti - purification of the internal organs;

– Basti – purification of the channels and the tissues of the large intestine;

– Neti – cleaning of the channels of the frontal sinuses and nasopharynx;

– Nauli – cleaning of the abdomen channels and organs;

– Trataka – cleansing of the eye channels by looking at a candle flame;

– Kapalabhati – purification of brain channels and respiratory system channels.

The Dhauti (purification of the internal organs)

1. Agnisara Kriya (strengthening of the digestive fire)

«Press in the naval knot or intestines towards the spine for one hundred times. This is Agnisara, or fire process. This gives success in the practice of Yoga, it cures all the diseases of the stomach (gastric juice) and increases the internal fire. This form of Dhauti should be kept very secret, and it is hardly to be attained even by the gods. By this Dhauti alone one certainly gets a luminous body».

«Gheranda Samhita» (1.20-21)

Alternative 1 (easy)

Sit down with your buttocks resting on your heels (this pose is called Vajrasana). Rest the palms on your knees, keep the arms straight and the body slightly tilted forward. Open your mouth and quickly inhale and exhale, alternately pulling in and bulging your belly. Breathe concurrently, moving the abdominal wall forward and backward. Inhale and exhale 25 times.

Alternative 2 (advanced)

Assume the same posture as in Alternative 1. Or, you can do the Kriya while standing, with your feet placed slightly wider than the shoulders, your hands on your knees, your spine straight. Make a full exhalation. Perform the Jalandhara Bandha and Mula Bandha. Push forward and pull back in your abdominal wall, pressing it as tight as possible against your spine. Try to hold your breath longer after exhaling. Release the Jalandhara Bandha, then the Mula Bandha, inhale fully. Do four series of 25-30 or more times, gradually bringing the number of times to a hundred. After holding a full inhale, add a few inward and outward breaths to restore normal breathing.

Note:

The Agnisara Kriya can only be practiced early in the morning on an empty stomach. Do not practice the advanced option if you have not mastered the simpler one.

Agnisara Dhauti restrictions: heart disease, stomach ulcers, duodenal ulcers. Also, those who have undergone abdominal surgery in the past year, should not practice it.

2. The Karna Dhauti (ear cleaning)

«Clean the two holes of the ears by the index and the ring fingers. By practicing it daily, the mystical sounds become heard».

«Gheranda Samhita» (1.33)

Assume a seven limbs pose. Placing your index fingers in your ear holes, slowly massage the ear holes clockwise and counterclockwise. The Karna Dhauti stimulates circulation of the Udana Vayu in the ears and head area, and the Nada sounds become audible. Do it for 3 minutes.

3. The Kapala Randhra Dhauti (cleaning the channels of the interbrow zone)

«Rub with the thumb of the right hand the depression in the forehead near the bridge of the nose. By the practice of this Yoga, diseases arising from derangements of phlegmatic humours are cured.The vessels become purified and clairvoyance is induced. This should be practiced daily after awakening from sleep, after meals, and in the evening».

«Gheranda Samhita» (1.34-35)

Assume a seven limbs pose. Place the thumb of your right hand on the interbrow and massage the Ajna Chakra area with slow circular motions. This practice stimulates the Ajna Chakra by cleaning the energy channels in the head zone. Do it for 3 minutes.

The Basti

«Bastis are described of two kinds – Jala Basti (or water Basti) and Sukshma Basti (or dry Basti). Jala Basti is always done in water and dry Basti always on land».

«Gheranda Samhita» (1.45)

Basti can be performed in two ways:

– with water (once a week),

– dry (daily as part of the Kriya complex).

1. Jala Basti

«Entering water up to the navel and assuming the posture called Utkatasana, let him contract and dilate the sphincter muscle of the anus. This cures Prameha (urinary disorders), Udavarta (disorders of digestion) and Kruravayu (disorders of the wind). The body becomes free from all diseases and becomes as beautiful as that of the god Cupid».

«Gheranda Samhita» (1.46- 47)

Sitting over a bowl of water in a squatting position, raise the body with your toes so that your heels are off the ground. Insert a small tube (about 10 cm) into the anus. Draw water in engaging the abdominal muscles. Having drawn in water, remove the tube and make stirring movements with your abdominal muscles (Nauli). Empty your bowels.

2. Sukshma (Sthala) Basti

«Assuming the posture called Paschimottana, let him move the intestines slowly downwards, then contract and dilate the sphincter muscle of the anus with Aswini Mudra. By this practice of Yoga, constipation never occurs. It also increases gastric fire and cures flatulence».

«Gheranda Samhita» (1.48-49)

Sitting with the outstretched legs in the Pashchimottanasana, grasp the toes with the hands and, bending forward, try to press the forehead against the knees. At the same time, perform rhythmic contraction of the anus (once a second). Do it for 5 minutes.

The Neti

«Take a thin thread measuring half a cubit and insert it into the nostrils, and, passing it through, pull it out of the mouth. This is called Neti Kriya. By practicing the Neti Kriya, one obtains Khechari Siddhi. It destroys the disorders of phlegm and produces clairvoyance, or clear sight».

«Gheranda Samhita» (1.50-51)

1. The Jala Neti

Alternative 1:

1. Pour slightly warm, salted water into a jug (or hot water bottle, or Esmarch's irrigator).

2. Slightly tilt your head back and pour water from the jug into a nostril. Open your mouth.

3. The water will begin to naturally flow from your mouth.

4. Repeat the same for the other nostril.

Alternative 2:

1. Pour slightly warm, salted water into a jug.

2. Pour the water into a nostril. Turn your face so that the other nostril is below. The water will start pouring out of the lower nostril.

3. Repeat the same for the other nostril.

Note:

The Jala Neti is easier to perform with an empty stomach.

2. The Sutra Neti

Take a thick thread (string) 50 cm long and thoroughly grease one end with melted wax (7-10 cm).

Slowly insert the greased end of the thread into one nostril and push it through until the end begins to feel in the mouth. Gently take that end with your fingers and pull it out of the mouth. Having pulled the thread through the nasopharynx, make several cleaning movements by gently pulling the thread back and forth by its ends.

The Trattaka

Assume a seven limbs pose in a dark room. Place a lighted candle half a meter away at the eye level. The flame of the candle should not fluctuate. Stare intently into the brightest part of the flame just above the tip of the wick. Stare at the flame until your attention is so focused that you have lost awareness of your body and the surroundings. If your eyes become tired and watery, close them for a while and relax. Visualize the image of the candle flame with your eyes. As soon as the image starts to blur, open your eyes again and continue to concentrate on the candle flame. In due course, you will learn to look at the flame without blinking or moving your eyes for extended periods of time. Beginners are advised to start with 15-20 minutes.

The Nauli

«And now, Nauli. Lower the shoulders. Revolve the stomach left and right with the speed of a strong whirlpool. This is called Nauli. This Nauli, the crown of Hatha yoga practice, stimulates the gastric fire if dull, increases the digestive power, produces happiness and destroys all diseases and disorders of the humours».

«Hatha Yoga Pradipika» (2.33-34)

Nauli is the practice of contraction and isolation of the rectus abdominis muscles. When the rectus abdominis muscles rotate from left to right (counterclockwise), it is called Dakshina Nauli. When they rotate from right to left (clockwise), it is called Vama Nauli. When the muscles are pulled together and the middle muscle group protrudes, it is called Madhyama Nauli. Before trying to do Nauli, one should master Uddiyana Bandha and Agnisara Kriya. To master the Nauli technique perfectly, it is necessary to make the abdominal muscles mobile and elastic. At first, it is recommended to become familiar with the technique of rotating the abdominal muscles clockwise and counterclockwise in different planes of the body. This will strengthen the abdomen walls and will prepare you for Nauli.

Limitations: heart disease, stomach ulcers, duodenal ulcers.

Also, those who have undergone abdominal surgery in the past year, should not practice Nauli.

Nauli is initially practiced by leaning the body forward and resting the hands on the hips just above the knees. The higher the hands are placed on the hips, the more complex form of Nauli is practiced.

Alternative 1

Phase 1

Stand astride with your legs about the shoulder width apart. Bend your knees and put your hands just above the knees, with your thumbs on the inside of the thighs and the other fingers on the outside. Keep your head straight, eyes open. Take a deep breath through the nose and exhale quickly through the mouth.

Perform Jalandhara Bandha and Uddiyana Bandha while holding your breath. Raise a little your right hand above the knee, keeping the weight on your left hand and knee, but do not lean on the left side. This will proactively isolate the rectus abdominis muscles on the left side. Then release the Uddiyana and Jalandhara Bandhas, stand erect, and breathe in slowly. This is Vama Nauli. Do the same on the right side. Hold your right hand over your knee and raise a little your left hand to isolate the rectus abdominis muscles in the right side. This is Dakshina Nauli. Between Nauli cycles, firstly release the Uddiyana, then Jalandhara Bandha, then raise your head, stand erect, and then breathe in very slowly through the nose. Take a few normal inhales and exhales before performing the next cycle.

Phase 2

Do the Vama Nauli and Dakshina Nauli as in the first phase, and then start rolling the muscles to the other side, but before they reach the opposite side, hold them in the middle. To move the muscles to the other side, slightly shift your weight to the hand that was removed from your knee before. When the muscles are in the middle, both hands should remain above the knees. This is Madhyama Nauli.

Phase 3

Do the same way as in phase s one and two, but now without taking the hands from the knees. Just lighten the pressure of the hands on the legs without removing the hands from the legs. With time, the hands should remain fixed on the hips. Later, perform this practice with your hands on the tops of your thighs.

Alternative 2

Perform the previous variation with the clockwise rotation of the muscles (Vama Nauli). This is called "shaking up”. Start with performing three cycles, then rest for a while. Perform in the same way the Dakshina Nauli, rotating the muscles counterclockwise. When this "shaking up” becomes perfect, do three Vama Naulis, then three Dakshina Naulis, then rest. When you become perfect at this, you can do ten times each, and later twenty times each.

Alternative 3

Practice Alternatives 1 and 2 while sitting in Padmasana, Siddhasana, or Siddha Yoni Asana, with your buttocks raised slightly with a pillow. Initially, it will be difficult to control the muscles in the sitting position, so first you need to achieve perfection in this practice while standing.

The Kapalabhati (cleanup of brain channels)

«Rapidly exhale and inhale like the bellows of a blacksmith. This is known as Kapalabhati. It dries up phlegm diseases».

«Hatha Yoga Pradipika» (2.35)

Sit down in a seven limbs pose (Padmasana, Siddhasana, Sukhasana). Keep spine straight, with the hands resting on the knees. The pose should be stable and motionless. Take a deep breath and perform a series of vigorous inhalations and exhalations through both nostrils. Inhale in a passive, slow, prolonged manner. Make your exhales quick, powerful, short, energetic. Accompany the exhales by a strong contraction of the abdominal muscles causing a pushback to the spine, with pushing the air out of the lungs. While doing the breaths, be aware of how the incoming and outgoing prana cleans the brain channels. If necessary, make some rhythm-restoring breaths. However, as the practice improves, you will be able to do the Kapalabhati for a long time without disrupting your breath. Do the Kapalabhati for 3-5 minutes. The advanced version includes 50-100 inhales+exhales. Also, the last exhalation is followed by a breathhold, Jalandhara Bandha, Mula Bandha, Uddiyana Bandha and concentration on Ajna Chakra. Do this up to 10 cycles.

It is recommended that beginners learn and perform daily a Kriya complex of nine basic exercises:

1. Agnisara Kriya: 10 cycles.

2. Karna Dhauti: 2-3 minutes.

3. Kapala Randha Dhauti: 2-3 minutes.

4. Sukshma Basti: 3-5 minutes.

5. Nauli: 3-5 minutes.

6. Neti.

7. Kapalabhati: 5 minutes.

8. Anuloma Viloma Pranayama: 10 minutes.

9. Uddiyana Bandha (Lesson 7): 10 cycles.

Basic asana complex of the Laya Yoga tradition

This specially selected asana combination is designed to purify and unknot the channels (Nadis), awaken the Kundalini, and open the Muladhara Chakra. By doing it daily, one can transform oneself into an energetic person with good health. And if done in combination with other Yoga Tantra practices, it can certainly lead to Kundalini energy awakening and to the mystical experience of the subtle body visiting other worlds.

Pay particular attention to keeping the spine straight during non-bending exercises while performing this asana set. Each asana takes about one minute (if duration is not purposely specified). As you master this set, you can adjust the duration of the asanas yourself.

1. Griva Shaktivardhak (head rotation)

Alternative 1

Assume a seven limbs pose. Make slow circular movements with your head clockwise. Complete 10 rotations. Make 10 rotations counterclockwise. Seek to work up the cervical vertebrae well.

Alternative 2

Make 10 head up and down movements: 10 up, 10 down.

Alternative 3

Do 10 energetic turns of the head to the right and left.

Benefit:

– this exercise prepares the neck muscles for prolonged practice of inverted asanas, so always perform Griva Shaktivardhak before Viparita Karani (Exercise 30);

– regular practice of Griva Shaktivardhak, especially prolonged, cures throat diseases associated with abnormal flow of energy in the Vishuddha Chakra area, because this practice purifies the karma of speech at the energy level;

– When done for a long time, this exercise can bring about the experiences of Yoga of the Illusory Body (this Yoga is associated with the Vishuddha Chakra). Such episodes may include, for example, experiencing the Asuras’ or Gods’ worlds in a dream sleep.

2. The Mandukasana (Frog Pose)

Sit on your heels with your knees as far apart as possible.

Keep your back upright.

Perform the Mula Bandha (Lesson 7), Nabho Mudra (Lesson 6), and Bhrumadi Drishti (staring into the interbrow) – these will increase the upward energy flow and clean the energy channels (Nadis).

3. The Simhasana (Lion Pose)

Assume a seven limbs pose – Sukhasana, Siddhasana, Vajrasana, or Padmasana.

Open your mouth and stick your tongue out as much as possible.

Spread your fingers out to the sides.

Hold the palms tensed above the knees for 1 minute.

Benefits: This asana is very good for curing all throat ailments, such as sore throat or illnesses related to the Vishuddha Chakra.

It also promotes a strong energy boost.

Sometimes you may feel nauseous while performing this asana. This is indicative of energy uprise to the upper chakras.

4. The Vakrasana (Twisting Pose)

Sit with both legs stretched forward.

Bend your left leg at the knee and put it behind the knee of the right leg.

Put your right hand over your left knee and grab your left foot with the right hand.

Turn your body as far to the left as possible and place your left hand behind you as a support.

Turn your head as far to the left as possible, looking up.

Having finished with this side, switch the legs.

5. The Matsyendrasana (Matsyendra’s Pose)

This pose is performed exactly the same way as Vakrasana. The only difference is in bending of the straight leg and placing it next to the buttock. The leg must be fully pressed to the floor.

Twist the body in the same way as in the Vakrasana.

Having done the exercise, switch the legs.

Benefits: the Vakrasana and Matsiendrasana increase the flow of prana to the internal organs. So, all the body organs are equally supplied with energy.

For example, when we turn to the left, the left side of the body contracts. Then, when we turn to the right, it stretches, and the organs start to be intensively supplied with prana.

This way, the blockages in the Nadis on both sides are removed.

The nadis are cleared, and the energy flows freely and without effort.

6. The Matsyasana (Fish Pose)

Sit in the Padmasana or, if you can not, in the Sukhasana, and lie back on the floor.

Arch your back and put your head on top. Grab your toes if you're in Padmasana.If you're in Sukhasana, just lean on your elbows and lay your hands along your body.

Benefits: Matsyasana is an excellent pose for correcting spinal curvatures and scoliosis. It also rejuvenates the body.

Our body has a mystical Moon in the area of the upper palate. This Moon oozes the nectar of immortality, but this nectar incessantly burns off in the fire of the inner Sun, which is in the Manipura Chakra. Due to this, our body ages.

However, certain asanas and mudras promote the opposite process – the accumulation of nectar in the body and body rejuvenation.

The Matsyasana is one of those asanas.

7. The Ardha Kurmasana (Half Turtle Pose)

Sit on your heels and spread your knees as wide as possible. Put your palms together.

Lie on the floor. Stretch forward your hands with the palms put together.

Do your best to touch the floor with your chest while keeping your buttocks on your heels.

Look ahead with the "frontal gaze" (Bhrumadi Drishti), as in the other asanas.

8. The Kurmasana (Turtle Pose)

Sit with your legs stretched out in front of you.

Bend forward, putting your hands under your knees as far as possible. Try to touch the floor with your head.

9. The Kukkutasana (Rooster Pose)

While in the previous pose, lift yourself up on your hands so that the body balances on the hands only.

Keep your legs as straight as possible.

Hold this position for 30 seconds.

10. The Ardha Ustrasana (Half Camel Pose)

Get on your knees and, arching your back, grasp your heels with both hands.

Bend back as much as you can.

Benefits: this asana complex is developed so to untie the knots in the spine.

For that to happen, poses with forward and backward bends follow each other.

This makes the spine flexible, which can both eliminate scoliosis and completely clean up the central channel as well.

11. The Pashchimottanasana (Extended Back Body Pose)

Sit with your legs stretched out in front of you.

Grasp the toes with your fingers and lean forward as much as possible, trying to reach your knees with the head.

Benefits: This pose is one of the most efficient in this asana set.

The yoga tantras say that by doing it daily for three hours, one can awaken the Kundalini and enter Samadhi.

Also, the Pashchimottanasana cures all stomach disorders and intensely fuels the digestion fire (a strong element of fire builds an opportunity for Kundalini awakening. For this reason, the scriptures do not recommend cold food and drinks).

12. The Bhujangasana (Snake Pose)

Alternative 1

Lie with your face down.

With your palms on the floor at the shoulder level, slowly rise yourself up with a breath. First, lift your head off the floor, then gradually raise the rest of your body.

Bend as much as possible and remain stable in this position.

Keep the leg and buttock muscles tensed, as this will ensure better energy rise.

Hold this position for a while, and slowly begin to lower yourself with an exhalation.

At the end of the exhalation, slowly place your head on the floor.

Have a little rest lying on the floor, then start doing the asana all over again.

Perform this exercise several times.

Alternative 2

Lift yourself up as described above, then turn your head as much as possible to the left, looking over your left shoulder at the heel of your right foot, while keeping your body straight (only the neck turns).

Then turn the head back to the straight position and turn it as far to the right as possible, looking over the right shoulder at the heel of the left foot.

Then turn the head back to the straight position and, with an exhalation, slowly lower yourself to the floor.

Benefits: the Bhujangasana is a great exercise for correcting spinal curvatures.

It also intensely fuels the digestion fire and cures stomach disorders.

This pose awakens the Kundalini shakti.

13. Dhanurasana (Bow Pose)

Alternative 1

Lie on the floor belly down. Stretch your left arm forward.

Grab your right foot with your right hand and arch your back, raising your leg and upper body as high as possible.

Hold this position for 30 seconds.

Return to the initial position and do the same with the other leg.

In between, rest for a few seconds in the Makarasana (Crocodile Pose): lying on the floor belly down, put your left palm on the floor at the head level, put your right palm on top of it, and put your right cheek on the back side of the right palm.

This is a relaxation pose.

It helps relax deeply and restore the natural breathing rhythm.

Alternative 2

Initial position: lie belly down.

Bend your knees, place your heels over the buttocks and grasp the feet with your hands on the inside.

Lift your head and chest off the floor, trying to press your heels to the floor.

Stay in this position for a while, then slowly return to the initial position.

Benefits: the second Dhanurasana alternative, sometimes also called Mandukasana (Frog Pose), promotes inner energy activation by pressing on the Kanda.

Kanda is the area located twelve fingers above the Muladhara Chakra. It’s the root of all energy channels in the body.

Pressure on the Kanda activates the Kundalini energy.

Rest for a few seconds in the Makarasana.

Alternative 3

Grab your ankles and bend backwards.

Hold this position for 30 seconds, then rock back and forth / right and left on your stomach (if you wish).

Rest for a few seconds.

Benefits: this asana is also the best for cleaning of the central channel.

It promotes strengthening of the fire element.

14. Salabhasana (Locust Pose)

Alternative 1

Initial position: lie on your belly.

Place your hands with the fingers squeezed together in fists along your body or under your hips.

Resting on your hands and chin, lift the right leg up as much as possible.

Hold this position for 20 seconds. Then put the right leg down on the floor and lift the left leg for the same amount of time.

Alternative 2

Then, with a little rest, raise both legs up (with the leg muscles tensed), and stay in this position for 20 seconds.

Then lower your feet to the floor and rest for a few seconds.

Benefits:

This pose places pressure on the Kanda, which activates the inner Kundalini energy.

The Salabhasana promotes purification of the channels (Nadis) in the head, upper, and lower Chakras.

15. Supta Vajrasana (Lying Diamond Pose)

Sit with the buttocks on the heels, the knees put together.

This pose is called the Vajrasana.

Slowly lie back on the floor, with the arms along your body.

16. Gomukhasana (Cow Head Pose)

Sit with your buttocks on the floor, the shins and feet on either side of your body.

The feet are perpendicular to the body and shins.

Spread your arms apart, then raise your right hand above your head and lower your left hand down behind your back.

Bend your arms at the elbows and bring them together in a lock behind your back, with the elbow of the raised arm located behind your head.

Keep the spine straight.

On finishing, move your arms apart and switch hands.

This is the normal pattern of cleaning the left and right channels: the left parts of the body are activated first, then the right parts follow.

17. Supta Virasana (Lying Hero Pose)

Remaining in the previous pose, lower your arms along the body and lie back on the floor.

18. Pashasana (Loop Pose)

Stand up and squat, keeping your balance on your toes.

Spread your arms apart, then put your right arm under your right knee and your left arm behind the back.

Lock them together behind the back, thus making a loop with your arms.

When finished, switch your hands.

19. Vrikasana (Tree Pose)

Stand straight.

Put your left foot on the inner side of your right hip, and move your knee as far to the left as possible.

Put your palms together (into the Namaste gesture) and raise them above your head.

Focus your attention on one point to keep balance.

Having done the exercise, switch the legs.

20. Garudasana (pose of the mystical Garuda bird)

Raise your left leg and slightly crouch down on your right leg.

Place the left leg in front of the right one and wrap it around behind the right leg.

Once in this position, lift up, keeping your spine straight.

Also wrap the arms around each other. Put the right palm on top of the left one.

Having finished this exercise, switch your legs and arms accordingly.

21. Triconasana (Triangle Pose)

Alternative 1

Stand with your feet the shoulder width apart.

Spread your arms apart and, turning to the right, place your left hand on the outside of your right foot.

Move the right hand upwards, with your gaze directed to the right palm.

The body is now twisted.

It is important not to bend the knees in this position.

Hold this position for awhile, then switch to the other side.

Alternative 2

Initial position: as in Alternative 1.

Slowly spread your arms apart and lower your left hand to your left foot without bending your legs at the knees.

Move the right hand upwards.

Look up at the palm of your right hand.

On finishing, slowly rise up.

Perform the same for the other side.

Benefits:

Due to the strong twist, the energy channels in all internal organs and the lower parts of the body are cleaned.

22. Mayurasana (Peacock Pose)

Place your palms on the floor with your fingers pointing backward.

Rest your elbows on your stomach and lift your feet off the floor.

Keep your body horizontal while balancing on your arms.

Freeze for 10-20 seconds.

Benefits: Mayurasana is the best pose for strengthening of the fire element.

Yoga tantras say that those who perform it regularly can actually digest cobra venom.

The strong element of fire builds a base for entering Samadhi.

23. Ardha Dhanurasana (Half Bow Pose)

Alternative 1

Sit on the floor with your legs stretched forward.

Grab your toes.

Extend your right leg to the right as much as possible, trying to keep it straight.

Hold that position.

Perform the same for the other leg.

Alternative 2

Assume the initial position. Grasp the toes of the left foot with the right hand, and the toes of the right foot with the left hand.

Pull the left foot up to the right ear and hold that position.

Assume the initial position. Switch the hands and repeat the exercise.

Alternative 3

Assume the initial position. Take your right foot and slowly place it behind your head.

Place your hands in front of your chest with the palms held together (Namaste).

Switch the legs.

Benefits: this asana is also called Urdhvaretasana.

It allows to sublimate the sexual energy and raise the semen upward.

To do this is very important, because the seminal fluid is the immortality nectar that has reached the Svadhistana Chakra.

That’s why the sutras say that the yogi who has raised the seed upward acquires the divine body.

24. Jatthara Parivartanasana (Stomach Twisting Pose)

Initial position: lie on your back.

Holding the legs together, lift them up and lower them on the right side to the floor, at the right angle to the body.

The arms are on the floor, spread apart.

Try to hold on to the toes with your right hand without bending your legs at the knees.

Turn your head to the left – the opposite direction with the legs – but do not take your shoulders off the floor.

This way, the body is twisted.

Then lift your legs up and put them to the left.

Do the same for the opposite side.

25. Uttanasana (Boat Pose)

Sit on your buttocks.

Make them the point of support and lift your legs up so that the right angle is formed.

Hold your hands parallel to the floor with the palms down.

Hold this position for 30 seconds.

Benefits: this pose is recommended by God Shiva in the Vigyan Bhairava Tantra to achieve semen control.

In this pose, the muscles are tensed that enable sending the sexual energy and semen upward.

26. The Chakrasana (Wheel Pose)

This is a bridge with a head support.

Lying with your back to the floor, lift your body up, pushing the floor with the palms and feet.

Put your head on the floor and hold that position for 1-2 minutes.

27. The Roller

Lying with your back to the floor, press your hips against your chest, wrap your arms around your shins and press your head against your knees.

Rock back and forth and left and right in this position.

28. The Karnapidasana (Ear Pressure Pose)

Lying on your back, put your feet behind the head, with the knees covering the ears.

Grab your feet and pull them towards so that your thighs are parallel to the floor.

Hold this position for a few minutes.

Keep the eyes closed.

29. The Halasana (Plow Pose)

From the Karnapidasana position, straighten your legs and touch the floor with your toes.

Put your hands to the opposite side.

In this pose, do the Ashwini Mudra and visualize how the energy goes up from your coccyx along the spine to the Ajna Chakra.

Pay attention to not bending your knees.

Benefits: this asana rejuvenates the body, prevents the immortality nectar from burning, awakens the Kundalini energy and promotes the opening of the Muladhara Chakra.

30. The Viparita Karani (Inverted Body Pose)

Raise your legs from the Halasana position, supporting the lower back with your hands. Concentrate on the Ajna Chakra, imagining how red flames rise from the coccyx along the spine to the Ajna.

Benefits: Viparita Karani is so called because in this pose the mystical moon at the top of the head and the sun in the Manipura Chakra change places, and the immortality nectar accumulates in the body.

Yoga tantras say that the gray hair and wrinkles of a yogi who performs Viparita Karani will vanish, and those who exercise this mudra for a long time for three hours a day, will conquer death (i.e., enter Samadhi).

This mudra is considered the best for disposing of worldly desires, because the energy channels in the lower body become purified and the energy enters the central channel (Sushumna) and opens the upper Chakras.

When performed together with the Ashwini Mudra, this pose promotes awakening of Kundalini and opening of the Muladhara Chakra.

Start doing Viparita Karani from 5 minutes, bring it up to half an hour or more.

On finishing the asana, put your feet behind your head and slowly (vertebra by vertebra) lower your back and feet to the floor.

The asana complex is complete.

It is recommended that the inverted asanas are always followed by a relaxation meditation in the Shavasana (a lying pose that is used for relaxation).

31. The Shavasana (Lying Pose)

Lie on your back, put the legs apart with the distance between the feet of about 50 cm, put the hands down along your body with the palms up, 10-15 cm off the body.

Relax completely.

To do this, tense the muscles of the face and the middle part of the abdomen, then slacken them. This will relax the whole body well.

In the Shavasana, meditations can be performed in which one has initiations.

Viparita Karani Mudra

«The sun dwells at the root of the navel, and the moon at the root of the palate. Put the sun up and bring the moon down. This is Viparita Karani Mudra. This mudra is concealed in all the tantras. Carefully place the head and both hands on the ground. Raise the feet, and remain steady. This is considered to be Viparitakarani. By the constant practice of this Mudra, decay and death will be destroyed. He becomes an adept, and does not perish even at Pralaya».

«Gheranda Samhita» (3.33-36)

1. Assume the Shavasana. Put the feet together, the palms on the floor next to the body.

2. Lift your legs. Put them slightly behind your head so that your back is elevated, and support the back with your hands.

Raise your feet, forcing your back to an angle of forty-five degrees with respect to the floor.

Support your lower back with your hands. Your elbows must be on the floor behind your back.

The arms are placed so that the position of the body is stable.

You can also support your body by the buttocks or lower back.

3. Stay in this position for as long as possible. The breath is arbitrary.

Concentrate on the throat center.

4. Exiting the pose: slowly lower your legs behind your head into the Halasana position (plow pose).

Put your palms on the floor and slowly, vertebra by vertebra, lower your back and legs, trying to keep them straight.

If it is difficult to keep your legs straight, bend your knees to your chest and put the soles of your feet on the floor, then straighten your legs by sliding the soles on the floor.

5. Completely relax in Shavasana.

A more advanced version includes the Udjaya Pranayama and Khechari Mudra.