This is a complete physical movement. Let the hands and navel dance as one. Do not practice this meditation for more than 11 minutes. After 5-7 minutes, it’s believed to change the spinal serum and gray matter of the brain.
Posture: Sit in Easy Pose with a straight spine, and a light Neck Lock.
Mudra: Bring the arms in front of the body. Bend the elbows to form 2 right angles held up at chest level. Rest the right hand and forearm on top of the left.
Movement: Begin moving the arms up and down as a unit, quick pulses, approximately 3 inches of movement. With each sound of the mantra move the arms down and pull the navel in simultaneously. The repetition of the mantra and the movement of the arms and the navel should all be in sync. Move in a quick and coordinated dance of the arms and navel with power. Move fast and use force.
Mantra: Chant Sa Ta Na Ma in a strong whisper.
Continue for 5 – 7 minutes. Do not practice for more than 11 minutes. To end, inhale deeply, exhale and relax.
Your glow is what affects the Universe, not you. It is the lit head and the glow of a candle which makes the light. That’s what this practice is about.
© 3HO. This kriya is courtesy of YB Teachings, LLC.