Shambhavi Mahamudra Kriya .pdf
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Sequence of Shambhavi Mahamudra Kriya for Effort Less Living.
1- Sit in Ardha-Siddhasana. That is sit on the floor in crossed legged
posture. Place the heel of the left foot between the Anal and
Reproductive Organ. The right foot rests comfortably on the floor and
hold Brahma Mudra, Right Palm on top of Left Palm facing the ceiling
placed at the naval portion.
2-Invocation to the Teacher.
Om Sahana Vavatu, Sahanau bhunaktu, Sahaveeryam Karvavahi,
Tejasvinam Vadhita Mastu, Maa Vid Visha Vahaihi Aum Shanti Shanti
3-Then sitting in crossed legged posture on the floor bring both
feet/heels together, pull as much as you can towards the reproductive
organ. Clasp both feet at the fingers point with your hands and do butter
fly flapping of both legs up down for 2 minutes. This is called
Patanga Asana or Butter Fly Flapping.
4-Again return to Ardha-Siddhasana and bring the right foot and
rest it on the middle of your Left Arm, bring your right Hand, from
below your right foot and catch hold of your left arm Fingers, such that
both Left and Right Hand fingers are locked inside each other and twist
your spine like rocking a baby. The other[Left] foot rests between the
anal outlet and reproductive organ. This is Shishupala Asana. Shishu
means a baby. Repeat with left leg in right arm. Do this for 2
minutes for each leg.
5-Then place your body on your knees and hands like a Tiger and bring
the left leg knee to touch your forehead which comes down. At this point
the spine is up and it is exhalation of breath. Then as the Head Goes
Forward, The left leg becomes straight and goes back. At this point
the Spine is straight and it is Inhalation of Breath. Your Spine
should bend flexibly according to the breath and movement of knee.
While doing one side the other side should be completely relaxed. Repeat
this with another Leg/knee. Do This 3 Times for each leg/knee. My Advice
here would be for you to buy the Vivekananda Kendra Pratisthan,
Asanas Book shown below
Ramakrishna Mission Book Centre in order to get this Cat Stretch
6-Now the Actual Kriya:
Return and sit in ardha-siddhasana preferable on a 2” thick cushion
that supports your body weight and does not sagg so that you right leg
rests comfortable on the Floor. Start Sukha Pranayama as follows. Close
your right nostril with right thumb all other fingers of the right
hand are straight pointed upward the ceiling. Exhale slowly, via the left
Then after exhalation, inhale deeply via the left nostril, close left
nostril with little finger of right hand and exhale completely from
the right. No retention of breath is needed. Then inhale completely
from the right nostril, Close right nostril using right hand thumb and
exhale from the left nostril. Keep doing this for about 6-7 mts. The mind
and breath should be fused together. The left hand is not used at all
and rests comfortably on your lap. The Point to be remembered here
is always start and end the sukha pranayama with exhalation from
the left nostril. Keep in mind that your breathing must be very slow
and relaxed that if even a feather is placed beneath your nose even that
should not vibrate.
7-Then sitting in the same asana as above keep Yoga Mudra
that is both hand on knees and tip of thumb and index
finger touching together as a circle O. All other three Fingers
Straight. Chant A-U-M.
Open your mouth as wide as possible and say AAAAAAAslowly close ½ and say UUUUUUUU. Fully close and say
MMMMMMMM. While doing this keep awareness on the
vibrations in your naval region, in mid portion of your body
and pit of throat according to the vibrations of A-U-M. Do this
for 21 times.
8-After this in same asana holding Yoga Mudra do rapid fluttering
of breath deep inhalation and exhalation from both nostrils for about
4 to 5 mts. This is Kapala Bhati Pranayama or Fluttering of Breath.
9-Sit in Ardha-Siddhasana and then deeply inhale, Pull your
anal muscles and stomach muscles up inside, allow your
head to fall back and then bring your head forward & then down
in one fluid motion, so that the chin touches your chest. Hold this as
long as you are comfortable and then bring your head in normal
position, Exhale 1st , Release your stomach muscles 2nd , Then Anal
muscles 3rd . Repeat this with exhalation of breath 1st . This has to be
done once for exhalation of breath and once for inhalation of breath.
This is called Uddhyana Bandha, Muladhara Bandha and Jaladhara
Bandha. Neck Lock, Anal Lock and Stomach Lock. Bandha Means Lock.
10- Sit in Ardha-siddhasana and keep Yoga Mudra! Close
your eyes and keep your head slightly pointed to the
ceiling not fully and concentrate on the space between the eye
brows. This is Ajna Chakra or 3rd Eye Meditation. Do this for 2-3
palms one on top of another placed at the naval
portion end with closing invocation:
Asato Maa Sadhgamaya, Tamaso Maa Jyotir Gamaya, Mrityor Maa
Amritam Gamaya, Aum Shanti Shanti Shanti Hee.
Please note Brahma Mudra has to be kept only for
starting and ending invocations only. Try to do all the
Kriyas with eyes fully closed. Precautions to be observed. Please
do the Kriyas after 4 Hours after A Full meal, 2 hours after Snack meal
& ½ after any Drinks.
Benefits of the Kriya if done at special times: 20 minutes before
sunrise till 20 minutes after sunrise. 20 minutes before noon till 20
minutes after noon.
If you are single and celibate and want to remain so or for the rest
of your life or become a Monk do the Kriya 20 minutes before
midnight till 20 minutes after midnight.
Please do not make use of this time if you are married with children.