Three repetitions of this kriya is a very effective practice. This kriya promotes calmness and disease-resistance by invigorating the first chakra to improve elimination; by strengthening the nervous system and by improving endurance through the third chakra; and by increasing upper body circulation and the strength of the heart.
Before you begin your practice, tune-in by chanting the mantra Ong Namo Guru Dev Namo
How to chant the mantra Ong Namo Guru Dev Namo
Sit in Easy Pose with your spine straight. Press your palms together in Prayer Pose at the center of the chest, sides of the thumbs pressed against the sternum. With your eyes closed, focus your concentration at the Third Eye Point located between the eyebrows at the root of the nose, about a half inch under the skin. Inhale deeply and as you exhale chant Ong Namo Guru Dev Namo, on one breath. The sound Dev is chanted a minor third higher than the other sounds. If you cannot chant it all on one breath, take a short breath after Ong Namo. Repeat the mantra three times. The meaning of Ong Namo Guru Dev Namo is: I call on the creative infinite consciousness of the universe. I call on the divine wisdom within me.
First Chakra Exercise
Posture: Sit in Easy Pose
Mudra: Interlace the fingers of both hands and press the thumb tips together. Put this hand lock with palms up in the lap.
Locks: Apply mulbandh, by contracting and pulling up the rectum, lifting up the sex organ, and pulling in the Navel Point.
Mantra: God and me, me and God, are One
With each cycle of the mantra, pull up the locks a little tighter.
Time
Continue for 3 minutes.
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