The sitting position for naumukhi mudra is siddhasana for men, and siddha yoni asana for women6. These two asanas are most suitable since they apply a constant pressure at the mooladhara chakra trigger point in the area of the perineum.
If you cannot sit in one of the above asanas you can choose any other comfortable sitting pose as an alternative. If necessary you can use a cushion.
Place the hands on the knees and let the arms relax.
Exhale deeply and bend the head forwards slightly as shown in the accompanying figure 1. The first round starts here. Fix your attention on the mooladhara chakra. Repeat 'mooladhara' mentally 3 times: 'mool-adhara - mooladhara - mooladhara' while holding the breath.
Inhale with ujjayi pranayama and simultaneously move your awareness up the arohan (frontal passage) as illustrated in figure 1. Be aware of each kshetram as you raise your awareness: swadhisthana, manipura, anahata vishuddhi.
Do not say the name mentally - only awareness of each centre.
Raise your head as your awareness passes from vishuddhi to bindu (figure 2). Inhalation should be completed when your awareness reaches bindu. Hold the breath.
Raise your head as your awareness passes from the face.
Practise shanmukhi mudra by closing the ears with the thumbs, the eyes with both forefingers, your nostrils with the two middle fingers and the lips with the fourth and fifth fingers (figure
Practise vajroli mudra.
At this stage all the gates are closed.
Be aware of the awarohan (spinal passage).
Try to visualize a shining copper trishul
(trident) in the spine with the root in mool-
adhara chakra and the 3 prongs extending upwards from vishuddhi chakra (figure 4).
Continue to retain the breath.
The trident will move upwards slightly of its own accord so that the central prong pierces bindu.
Feel that there is an explosion of the mantra in all directions from bindu (figure 5). Then the trident will drop downwards again to the starting position shown in figure 4. Again it will rise; once more pronounce the mantra 'bindu bhedan' as the bindu is pierced. Then it will drop again.
Feel this alternate rising and falling of the trident for as long as you can comfortably hold your breath. Then release vajroli mudra. Release moola bandha.
Release the pressure of the fingers and thumbs and lower the hands to the knees. Exhale with ujjayi pranayama and khechari mudra while simultaneously moving your attention through the centres in the awarohan as follows: bindu, ajna, vishuddhi, anahata, manipura, swadhisthana, mooladhara. Be aware of each centre in turn (figure 6) - no mental repetition.
circumstances, we suggest that you breathe in once at the end of each round when your awareness reaches mooladhara. As you gain more control over the duration of inhalation, retention and exhalation, then this extra facility can be discarded. After breath retention and visualization of the trident you may feel a little discomfort or difficulty in exhalation. The lungs seem to 'lock'. We have found that this problem Ujjayi breathing throughout the practicei HffiMercome by inhaling slightly before
Exhalation should end at mooladhara. Hold the breath. Bend the head slightly forwards. This is the end of the first round.
Start the second round immediately. Inhale and let your awareness pass through the centres of the frontal passage and so on.' Practise 5 complete rounds.
Breathing the breath while repeating the 'mooladhara' mantra. Inhale while ascending the frontal Hold the breath while visualizing the and repeating the 'bindu bhedan' Exhale while descending the spinal passage trident rrantra. parage
It is extremely important that the back be held perfectly straight all throughout this kriya. If the spine is not straight, the sensation that follows the piercing of bindu will not be perceived.
It is also important that vajroli mudra be correctly performed, for this too heightens Fix awareness on breathing, chakras andhe sensations experienced during this kshetrams. the closing ofthe nine gates, the practice. When vajroli mudra is perfected, trident and the 'mooladhara' and 'binduthe contraction of vajra nadi can be ohedan' mantras. Number of rounds
Do 3 rounds. This should take about 5 minutes - a little more, a little less - depending on your control of breath.
• Most people will find it difficult to complete a round with one respiration. You may feel slight suffocation. In the beginning, it is best that you prematurely break the practice in the middle of the round and breathe in and out. Do not strain.
• Perhaps you can do one complete round may still feel discomfort. Under these achieved without contracting the anal sphincter muscle. The sensation is like an electric current running the full length of vajra nadi to the brain. • Try to sensitize your awareness to the point where you actually feel the piercing of bindu. The sensation is similar to an electric-shock.
KRIYA 11: SHAKTI CHALINI (CONDUCTION OF PRANA)
The word shakti means 'energy', 'prana' or
'kundalini'; the word chalini means 'to move'
or 'to conduct'. This kriya can therefore be called 'the conduwtMafflne fnhniaTao n an d exh alation, but you awakening of the kundalini'. It is the eleventh kriya, the second ofthe dharana (concentration) group of practices and should be practised immediately after naumukhi.
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