Pittra Kriya

Practice this kriya for 33 minutes a day to alleviate stress in your life. These exercises need to be done together and should not be done for less than or more than 11 minutes each.

Splash Water

This kriya is fantastic for releasing stress. It has a long history in India. When people were filled with grief over the death of a loved one or a tragedy of some sort, they did this first exercise standing in a river. Rivers were seen as the flow of life, as sacred and healing. They would toss the water over their shoulder. The yogis knew that the brain had to be restarted, broken out of the frozen state that stress produces. This kriya works best if practiced regularly for a while. Even if you do this practice without a river and without belief in anything but your own Infinite Self, it works wonders.

This exercise is for the glandular system and the liver; it will relax you.

Posture: Sit in Easy Pose with a straight spine.

Mudra & Movement: The left hand rests on the Heart Center, right hand cupped in front of you, with the elbow relaxed by your side.

The right hand lifts up and passes the ear, as if you are splashing water over your shoulder. Feel the wind pass the ear as the hand moves toward the shoulder. The wrist must cross the earlobe; the hand must travel that far back.

Eyes: Eyes are focused on the tip of the nose.


Continue for 11 minutes. Then inhale, stretch the hand back as far as you can, and suspend the breath for 15 seconds. Exhale. Repeat two more times.

Shuni Mudra

This exercise will balance the chakras.

Posture: Sit in Easy Pose with a straight spine.

Mudra, Mantra, & Movement: Place the elbows on the second rib below the base of the breast, in line with the nipple. Hands are slightly wider than the elbows and the palms are facing up in Shuni Mudra. The thumb covers the nail of the Saturn (middle) finger.

As you repeat Har, flick the Saturn finger. The sound Har is very specific and made with the tip of the tongue. The mouth remains slightly open as you generate the sound.

You have to touch the upper palate so that the 34th, 35th, 36th meridian points that relate to the hypothalamus will regulate the pituitary and take the secretion which you have created and start asking the energy to open up the chakra. It will start changing the serum of your spine. It will revitalize the gray matter in the brain.

Eyes: Eyes are focused at the tip of the nose.


Continue for 11 minutes. Then inhale deeply. Continue moving the fingers. Suspend the breath for 15 seconds. Let it open the ribcage. It will balance the chakras. Cannon Fire exhale. Repeat three more times.

Superman Pose

This exercise will balance your parasympathetic and sympathetic nervous systems.

Posture: Sit in Easy Pose with a straight spine. Bring the arms out in front of you in a V, about 15 degrees above shoulder height in Superman Pose. Hands are flat and facing down.

Mantra & Movement: At the rate of one repetition per second, repeat Har as in the second exercise, crossing the hands in front of you and keeping the arms straight. Do not bend the elbows. Alternately cross one hand over the other.

Eyes: Eyes are at the tip of the nose.

Photos courtesy of Kundalini Mobile www.kundalinimobile.com

Continue for 11 minutes. Keep moving the arms and inhale, hold for 10 seconds and Cannon Breath out. Repeat three more times, moving the hands as fast as possible during the last repetition.

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

This kriya can be found in I am a Woman – Creative, Sacred, Invincible.

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