Madhur-Nain Kriya

Open up your lotus eyes, awaken the eyes in your inner self, and you can see the beauty and the bounty of your soul.  This meditation works on your frontal lobe. The frontal lobe dominates your personality. Pumping the navel point stimulates and supports the adrenals, kidneys, and muscles.


Sitting on the floor or a chair with the spine straight.  Hold your neck in neck lock.  This is where you align your neck with your spine.
Eyes are closed and rolled down to focus at the moon center (chin). This activates calm energy.

Hands rest on the knees, with the arms straight, in gyan mudra.  Gyan mudra is the seal of knowledge. 

Part 1

Pump your navel at a steady pace. Allow your breath to self-regulate (breathe when you need to).  The breath and movement of the navel are independent of each other.
Silent Mantra
Mentally chant Har with every pump of your navel.  Har is the creative aspect of the infinite, everything.
Time: 18 minutes

Part 2

Chanting Mantra
Continue in the same posture and now begin chanting "Har" out loud with each pump of the navel. When you are chanting "Har", the tip of the tongue touches the upper palate.  This stimulates the meridians which impacts the brain. 
Time: 3 minutes

Part 3

Inhale and interlock your fingers of your hands and raise them over your head.  Continue chanting "Har" outloud. 
Time: 1 minutes

To end:

Inhale deeply and hold the breath. Lock the fingers tightly and squeeze your entire body for 10 seconds. Powerfully exhale, "fire" the breath out (cannon breath).  Repeat this breath 3 times total and increase the hold time 10, 15, 30 seconds.  Each time increase the squeezing of your entire body. Then relax.  Sit quietly and listen deeply.

22 min. daily practice for full effect. 

Kundalini Yoga as Taught By Yogi Bhajan ® 
June 1st 1994

Kundalini Yoga as Taught By Yogi Bhajan ® Aug. 1st 1996


"Being awake to your own life is the beauty of being alive because you are aware, present and experiencing"