Kriya for Inner and Outer Vision

This series of exercises uses the eyes and eye pressure to create different states of consciousness. Each eye position alters the brain frequencies and the way thoughts are transformed in the mind. This kriya brings deep relaxation and calmness. It causes the tension in all the eye muscles to relax so that abnormal vision can decrease. The eyes are keys to entering the vision of the inner world as well as the outer world.

Lean Back

Posture: Stretch the legs out straight in front and place the hands behind the hips; lean back into a 60-degree angle.

Breath: After 6 – 9 minutes begin Long Deep Breathing.


Eyes: With the head in a neutral position, roll the eyes up and back looking through the top of the head. Meditate.


Continue for 30 seconds. Then suspend the breath for 30 seconds to 1 minute. Exhale.

Bear Grip

Posture: Sit in Easy Pose.

Mudra: Apply Bear Grip in front of the chest, with the left palm facing out and the right palm facing in; hook the fingers together.

Eyes and Focus: Press your eyes up slightly and meditate through the Brow Point for 3 minutes. Then begin to mentally project a beam of light from the brow out to infinity.


Continue for 8 minutes. Then inhale and exhale deeply a few times. Inhale and suspend the breath for 30 seconds to 1 minute. Exhale.

Rock Pose

Posture: Sit in Rock Pose, on the heels, with a straight spine.

Focus: Focus the attention at the point on the back of the skull opposite the Brow Point.


Meditate for 3 minutes. Then inhale deeply, exhale completely and apply Root Lock (Mul Bhand). Hold as long as comfortable and then relax the breath.

Eye Rolls

Posture: Sit in Easy Pose.

Eyes: Roll the eyes up and begin to circle the eyes around to see all four corners of the inside of the skull.


Continue for 2 minutes. Inhale deeply while circling the eyes and hold for 20 seconds to 1 minute. Exhale.


Posture: Relax completely on the back.

Photos courtesy of Kundalini Mobile

Relax 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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