Sodarshan Chakra Kriya

 

Helps Build your personal identity

Posture:

Sit on the floor or on a chair, making sure to keep the spine straight.

Mudra:

Rest your left hand on your knee in Maha Gyan Mudra. You will use your right hand to hold the left and right nostrils throughout this meditation.

Eye Focus:

Hold eyes slightly open and focus on the tip of the nose. It is important that this meditation is not done with the eyes closed.

Mantra:

“Wha-Hay Guroo.” Translation: Indescribable wisdom; a deep truth from within you. Silent Instructions: Silent; best practiced with mantra music.

Breathing Pattern:

Inhale slowly and deeply through the left nostril. Hold your breath, keeping the right nostril closed with the right thumb. Relax your hand as you mentally recite “Wha-Hay Guroo.” Chant this 16 times and pump the naval three times with each repetition of the mantra. (“Wha,” first pump. “Hay,” second pump. “Guru,” third pump.) This will be a total of 48 naval pumps. Repeat this pattern for the full suggested time.

End:

Inhale and hold your breath for 5-10 seconds. Exhale. End by raising your hands and shaking every part of your body for one minute. Spread the energy over your body, then relax.
 
Timing: 11 minutes daily; build up to 31 minutes daily.

MADHUR-NAIN© KUNDALINI YOGA AS TAUGHT BY YOGI BHAJAN | DECEMBER 1990