In this ancient meditation, the breath rhythm and mudra are linked to the mantra. It is said that this meditation allows you to control the senses and thoughts, and to balance prana and apana so that your health is improved, the lung capacity is increased, and the nervous system has more vitality. It may also help optimize the body’s equilibrium between the exchange of carbon dioxide and oxygen, and stimulate the thyroid and parathyroid glands.
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.
Whistle Breath
Posture: Sit in Easy Pose.
Breath: Inhale with a deep whistle through the mouth. The lips should be puckered like a beak. Exhale through the nose. Concentrate the sound at the Brow Point.Just listen to the pure sound.
Time
Continue for 5 minutes. Then begin mentally inhaling Sat and exhaling Nam with the whistle for 2 more minutes.
Cobra Pose
Posture: Come into Cobra Pose. Ideally your feet are together, arms are straight, and the hips are on the ground. From the hips to the head your spine creates a smooth ‘C’ curve. The shoulder blades move down the back, supporting and opening the chest and neck, and then your eyes focus at a point on the ceiling.
However, this is an advanced posture and you can modify it as follows to protect your neck and lower back. Lie on the stomach with your palms flat on the floor under the shoulders, fingers spread wide. Apply Root Lock, rotate the pelvis so the tailbone turns towards the ground, and elongate out of the lower back, shoulder blades drawing down.
Use the inhale to expand the ribcage and begin to arch the chest upward as you slowly straighten your arms, straightening only as much as you can without feeling compression in the lower back, and continuing to open the chest and stretch into the upper back. If this means that you only come to your forearms, or your arms are bent, that is fine. Resist the temptation to bend where you are already flexible. Once the chest is open, with the shoulder blades supporting the chest this gives the head permission to go back and focus at a point on the ceiling.
Breath: Inhale through the nose and whistle out through the mouth
Time
Continue for 3 to 5 minutes. Inhale and slowly relax down out of Cobra Pose. Rest for 2 minutes.
Access the complete practice
To view full instructions, images, and additional details for this practice, please log in or join our community.
✨ See Premium Member Benefits
- Full access to all practice instructions
- Exercise timers
- Practice notes & testimonials
- Solstice discounts and course offers
- Exclusive PDFs & mantra music (coming soon)