Ajna Stimulation Kriya

This kriya works to gently stimulate and balance the glandular system, especially the pituitary gland, which is associated with the Sixth Chakra. Beginning students may practice this kriya as a glandular tune-up once or twice a week, but not more frequently.

Standing - Head Back

This exercise sets the magnetic field, alerts the body, and opens the circulation to the head.

Posture: Stand up straight. With the arms at your sides, lock the thumbs into tightly squeezed fists. Gently and carefully let the head fall back and stare at a point above you.

Breath: Inhale and begin Breath of Fire.


Continue for 2 – 3 minutes. To end, inhale deeply as you slowly bring the head upright and apply Neck Lock. Suspend the breath briefly with the head straight, then exhale and relax.

Triangle Pose

This exercise aids in digestion and works to strengthen the nervous system.

Posture: Using the palms of the hands and the soles of your feet, lift the buttocks to form a triangle. The body should form a straight line from the heels to the buttocks and from the buttocks to the wrists. The head should be in line with the spine and the arms and legs should be about 2 feet apart.

Breath: Remain in this position with long, deep breathing.


Continue for 2 – 3 minutes. To end, inhale, exhale and apply mool bandh. Suspend the breath briefly. Inhale and relax.

Bow Pose

This exercise also aids in digestion, while opening the central nerve channel of the spine.

Posture: Lie on the stomach. Bend the knees, reach back and grab the ankles. Inhale and arch the spine completely, pulling on the ankles and lifting the chest.

Breath: Breathe long and deep in this position.


Continue for 1 – 3 minutes. To end, inhale, gently stretching the spine, exhale and relax.

Stretch Pose

This exercise activates and balances the energy of the Third Chakra, sets the Navel Point, and tones the abdominal muscles.

Posture: Lie on the back with the legs together and the toes pointed. Raise the head, heels and arms 6 inches. Look at your toes, and stretch the arms out pointing the fingers toward the toes.

Breath: Begin Breath of Fire.


Continue for 1 – 3 minutes. To end, inhale and suspend the breath briefly, exhale and relax.

Spine Flex in Rock Pose

Posture: Sit on the heels.

Breath & Movement: Inhale and lift the chest, keeping the head neutral and the shoulders relaxed, flexing your spine as far forward as you can. Exhale and release in the opposite direction. Begin slowly and continue rhythmically with the breath.


Continue for 1 – 3 minutes. To end, inhale and lift the chest, exhale and relax.


This exercise subtly uses the sexual energy of the Second Chakra to stimulate the Sixth Chakra. It also cleans the eyes. This exercise is always followed by Bundle Roll. Don't do Gurpranaam if not followed by Bundle Roll.

Posture: Remaining in Rock Pose, spread the knees wide. Bring the forehead to the ground. Rest the palms of the hands on the soles of the feet.

Eyes: Focus at the Third Eye and consciously relax.

Breath: Breathe normally.


Continue for 5 – 20 minutes. To end, take several deep breaths and slowly come out of the position.

Bundle Roll

This exercise stimulates the entire body. It balances the magnetic field and massages the muscles. The previous exercise must always be followed by Bundle Roll.

Posture: Lie on your back with your arms pressed tightly against your sides and your legs tightly together.

Movement: Keeping the body straight, begin rolling from side to side. Ideally, roll across the room, from one side to the other.


Continue for 3 – 5 minutes. Then relax.

Seven Wave Meditation

This simple and beautiful meditation is a call from the heart. It will balance your energy and lead your consciousness directly to its primal Source.

Posture: Sit in a comfortable position with the spine straight and the hands in Gyan Mudra (thumbs and index fingers touching; other fingers straight).

Breath & Mantra: Apply Chin Lock, and inhale deeply. As you exhale, chant Sat Naam, extending the Sat for as long as possible; divide the sound into 7 waves (or undulations), each one consisting of 5 beats (see musical notation) for a total of 35 beats. Complete the exhale by chanting the word, Naam, briefly for the duration of 1 beat.

Then inhale and repeat.

Chant from the heart, and mentally spiral the sound up the spine and out the top of the head. Continue.


Continue for 3 – 11 minutes. To end, inhale, suspend the breath briefly, exhale and relax.


Posture: Lie down on the back and deeply relax.


Continue for 5 – 10 minutes.

© 3HO. This kriya is courtesy of YB Teachings, LLC.

This kriya can be found in Kriya: Yoga Sets, Meditations, Classic Kriyas.

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