Kriya Yoga Poses Pdf

[Stella Kreuter]

Iam new to meditation. I struggle with the feeling of needing to swallow almost every second and almost immediately upon closing my eyes. It causes great anxiety to the point that I spend almost all of my time trying to control the urge and "need" to swallow. HELP, it is SO distracting!!!

2) Some people say that if they place the tip of your tongue on the roof of your mouth, strong salivation will go away automatically. Try it and see if it works for you. Keep the mouth completely relaxed while trying it (this is actually the start of a very good meditative bandha, called jivha bandha, which directs energy upward to the spiritual eye) .

4) Salivation is regulated by the salivary gland. From a standpoint of Hatha Yoga we can regulate and balance our glands by the inverted poses. If you know the yoga postures, you may try a simple inverted pose right before starting to meditate. Try Matsyasana, the Fish Pose. Or Sasamgasana, the Hare Pose. Even Balasana, the Child Pose, is a slight inversion. Or if you have more experience, try Sarvangasana, the Shoulderstand, or Sirshasana, the Headstand. See if it helps.

You see, meditation is an art of experimentation, always. It is not a rigid dogma. As you keep meditating, the challenges will become less physical, but more mental or energetical, or devotional. Always there will be little tricks to discover which help you. Unfortunately, there is not one official trick which works for everyone in the same way. We truly need to be experimenting scientists in our own inner laboratory. Even our inner contact with God will be experimental, and very personal.

You've likely heard the phrase "breath is life" before. And it's true. That's why we practice pranayama or breathwork. Today, our focus is on Kriya pranayama which is part of the ancient Kriya yoga system revived by Mahavatar Babaji around 1861 through Babaji's follower Lahiri Mahasaya. It was then pushed to international attention with the publication of Paramahansa Yogananda's Autobiography of a Yogi.

Kriya pranayama offers several benefits. First, it teaches us the proper way to breathe through slow, deep breathing. It can help increase your lung capacity, reduce toxins in the body, aid digestion, improve metabolism, calm and soothe the nervous system, reduce stress, and a host of other things that will improve the quality of your life.

And literally anyone can enjoy kriya yoga benefits. Breathwork and meditation is accessible and can be practiced almost anywhere! At work, home, your car, a park bench or the ground. This form of selfcare requires no more space than the space your body takes up.

Kriya Yoga focuses on the reciprocal relationship between breath and mind. The belief is that breath control is self-control. In the practice of this Kriya yoga technique we're sharing with you today, we'll start with a simple pranayama preparation before moving into specific kriya pranayama techniques. While we finish this practice with a 30-minute Pranic Energization Technique, we won't be including that in this article.

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Start by bringing your chin to your chest in Jalandhara bandha, or chin lock. Roll your tongue in your mouth, the lower part of your tongue should touch the upper palate. Don't force it, just rest comfortably.

Bring your focus to the back of your throat. Breathe in and out through your nose, producing a sound like the ocean with your breath. Again, there's no need to force the sound. If it comes, it comes. Breathe oceanic breaths for a few minutes.

The traditional variation of Kriya yoga meditation shouldn't be practiced if you are pregnant or menstruating, have high blood pressure, abdominal inflammation, ulcers, hernia, heart ailments, epilepsy, or if you're a child under the age of 12. This variation is focused on abdominal movement and forceful exhalation, 50 times for three rounds.

If you'd like, you can place a palm on your abdomen to feel the movement as you breathe. At the end of each round, tuck your chin to your chest and hold your breath for a count of 10 before returning to normal breathing for a few moments.

This practice has several benefits. It can relieve pain from headaches and migraines, reduce stress and anxiety, calm the nervous system, improve circulation, increase oxygen flow to the brain, and more.

Start in Vajrasana, leaning slightly forward and resting your hands on your knees. Open your mouth wide and stick your tongue out as far as it can go. Start panting as a dog pants. Each time you exhale, be sure to contract your stomach.

Mandukasana helps open your hip joints, reducing strain on your needs, as well as improving abduction, strengthening your lower back, and aiding digestion. Limitations are the same as Kapalbhati and also include eye disorders. If you have any of these limitations, you can sit in Vajrasana and practice equal breathing (deep inhalations, deep exhalations).

For this breathing exercise, you won't be going fully into Mandukasana. Instead, you'll keep your knees and feet in Vajrasana position. Move into the pose and breathe for five counts before returning to Vajrasana. You'll complete five rounds of this.

We'll practice this technique for about 30 minutes, using a variety of breathing techniques like Brahmari (bee breath) during which you make a buzzing sound. Brahmari is a wonderful breathing practice that can help lower blood pressure, soothe the nervous system, stimulate the pineal and pituitary glands, dissipate anger, help you sleep, and more.

Nadi Shuddhi is a great technique to calm the mind and bring it back to the present, improve circulatory and respiratory problems, aid in relaxation, purify and balance the nadis (energy channels), and harmonize the right and left sides of the brain, among other benefits.

During the meditation, there are a few things we will be doing to experience the prana. You will sometimes be asked to bring your hands to namaste and move them slowly apart and back together. You will also be asked to hold your hands with palms facing each other and move them clockwise or anti-clockwise. Here's what those movements look like:

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