To reach the subtle realm of ether where we are by nature boundless, we must first set a firm foundation on the Earth. Practicing this kriya is a means of setting that foundation. Then the meditation launches you into the realms of Infinity.
This kriya works primarily on the pelvic region. Physiologically the pelvis acts as a foundation, the point of balance, for the torso and the lower foundation on earth. The female pelvis is especially delicate, because the bones aren't fused together, and are therefore easily misaligned. Chronic misalignment, tension and inflexibility will eventually show their effects on physical and emotional well-being through sciatica and menstrual irregularities, and in men, such conditions as impotency.
1. Spinal Twist Variation
Sit in Easy Pose and interlock the fingers behind the neck at the hairline, beneath any loose hair. Holding the upper arms parallel to the ground, inhale and twist to the left; exhale and twist to the right. Keep the Heart Center open, the elbows back, and the spine straight.
Continue for 1 – 3 minutes at a medium pace.
2. Yoga Mudra
Sit in Easy Pose with the hands interlocked at the base of the spine. Begin Breath of Fire, alternating between this posture and Yoga Mudra: bring the forehead to the floor and stretch the arms up behind you.
Move at a steady pace in coordination with the breath.
Continue for 1 – 2 minutes.
3. Back Platform Pose
This exercise increases the strength and flexibility of the pelvic area and releases the pelvis if it is locked.
Come up into Back Platform Pose with the head dropped back. The fingers are pointed forward in this posture. Don't collapse the neck as the head drops back. [The head can remain in Neck Lock if discomfort is experienced.] Then lower the buttocks to the floor and bring the head straight, in line with the spine.
Create a steady rhythm alternating between these two positions with Breath of Fire.
Continue for 1 minute.
4. Crow Pose
Squat in Crow Pose and extend the arms straight in front parallel to the floor with the palms facing down. Inhale and stand up, exhale and squat down.
Repeat 13 to 26 times.
5. Front Bends
Stand up with the legs shoulder width apart. Extend the arms above the head, palms facing forward. Inhale and stretch back as far as possible. Exhale and bend forward to touch the floor.
Repeat 13 – 26 times.
6. Side Stretch
Stand up straight and extend the arms above the head. Inhale and bend to the left, then exhale and bend to the right.
Repeat 13 – 26 times.
7. Rhythmic Kick
Remain standing. Place the hands on the waist and kick alternate legs forward, keeping the legs straight. With each kick chant "Har," placing the tip of the tongue on the palate on the "r" sound (a rolled ‘r’ as in Spanish).
Kick rapidly once per second. The "Tantric Har" tape works well with this exercise. Pacing is a challenge. The tendency is to kick too quickly and to bend the knee.
Continue for 1 – 3 minutes.
8. Meditation for the Tenth Gate: To Experience Your Boundlessness
Singh Kaur's "Har Har Mukanday" from the Crimson Series works well with this meditation. Experience your boundlessness. Feel yourself expand beyond time, beyond space, into a realm of total peace and joy.
Sit in Easy Pose with the spine pulled up straight, chin pressed down lightly. Place the hands in the lap, palms facing up, right palm resting in the left, pads of the thumbs touching.
Focus the eyes upward, guiding the attention to the top center of the head, the Tenth Gate (Crown Chakra).
Mentally say the mantra "Har Har" as you pull the Navel Point in.
Holding the navel in, press the tip of the tongue against the roof of the mouth and mentally say the word "Mukanday."
Concentrate deeply and immerse yourself in this meditation to experience the radiance of the Sahasrara, the Crown Chakra.
Continue for 11 – 31 minutes.
©The Teachings of Yogi Bhajan
Click here to watch the video of this kriya.
Images courtesy of Kundalini Mobile