Sit in utthanpadasana with the left leg folded and the right leg straight.
Place your hands on the right knee. Open your eyes.
Hold the back straight but relaxed.
Bend the head forwards.
Fix the awareness at mooladhara chakra.
Repeat mentally: 'mooladhara - mooladhara
The first round starts here (see figure 1). With ujjayi inhalation let your awareness ascend the frontal pranic passage in the way already described for alternative method 1. Raise your head as you pass from vishuddhi to bindu.
Repeat 'bindu' 3 times mentally.
Do unmani mudra with descent.
Exhalation should be completed by the time your awareness reaches mooladhara. Hold your breath.
F:\ awareness at mooladhara chakra. Repeat mentally: 'mooladhara - mooladhara
Then bend the head forwards and do alandhara bandha.
Bend forwards and grasp the toes of the extended right foot with both hands. Do moola bandha, uddiyana and then nasi-kagra drishti (this is the position shown in figure 3).
Continue to hold the breath. Say mentally: 'nasikagra, uddiyana, mool'. Simultaneously your awareness should move through the seats of these practices (see figure 3).
Keep your head leaning forwards. Raise the back to the upright position. Place the 2 hands on the right knee again. Fix awareness at the mooladhara chakra. This is the end of 1 round.
The complete process is shown in the accompanying pictures. Immediately start the next round. Raise your awareness through the frontal passage with ujjayi inhalation. Do 4 complete rounds.
Then change the sitting position so that the left leg is straight and the right leg folded under the buttocks.
Ensure that the side of the right heel presses firmly against the mooladhara chakra area. Do 4 more complete rounds. Then sit so that both legs are straight in front of the body.
Do 4 more complete rounds. This gives a total of 12 rounds which is the end of maha bheda alternative method 2. Note: after finishing 4 rounds in each pose you should raise awareness to the bindu, repeat the bindu mantra, descend to mooladhara, repeat the mooladhara mantra and then relax.
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