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Kundalini

TermDefinition
Bhramari bumble bee breath, close senses and hum
Ashwini Mudra anal sphincter contraction and release, sending waves of energy up through the swadhisthana chakra
Jal Neti water sinus cleansing
Sutra Neti string sinus cleansing
Agnisara Kriya heat increase, breath out and hold while moving belly in and out.
Bhramari pranayama bumble bee sound
Shanmukhi mudra index on eyebrows, middle on eyes, ring beside nose, pinkie beside mouth
Khecari mudra tongue folded back toward the throat
Bandhas locks
Kumbhaka breath retention
Bahya Kumbhaka retention, empty
Rechaka exhalation
Puraka inhalation
Antara Kumbhaka retention, full
Mula Bandha root chakra contraction
Jalanddhara Bandha throat chakra contraction, chin to chest
Nadi Shodhana alternate breathing
Ujjayi ocean breath, slightly contract inner throat muscles to create wave sounds
Shiitali Kumbhaka cooling breath, fold tongue, breathe through tunnel
Bhastrika stimulating breath, rapid inhale one nostril at a time
Surya Bhedana solar breath, inhale right, exhale left (6-10 cycles)
Chandra Bhedana lunar breath, inhale left, exhale right (6-10 cycles)
Uddiyana Bandha navel chakra contraction
Chaturtha Pranayama fourth, inner O with inhale, pulling breath through root to crown, inner M with exhale, pulling breath through crown to root.
Muladhara root chakra
Svadhisthana navel chakra
Manipura solar plexus chakra
Anahata hearth chakra
Vishuddha throat chakra
Ajna brow chakra
Sahasrara crown chakra
Sahjoli Mudra female- pelvic floor retention, heel at pubic bone, mantra svadhisthana, gradually increase length of retention
Maha Bandha great lock, all 3 locks together, chin, navel, root
Utthanpadasana stretched leg pose, one at a time, heel under perineum, reaching for toes of outstretched leg, nose to knee
Vajroli Mudra male- pelvic floor retention, heel at pubic bone, mantra svadhisthana, gradually increase length of retention
Viparetta Karni hands supporting hips in shoulder stand
Padmasana lotus pose
Moorcha lotus pose, arms straight, hands on knees, khecari mudra, middle bandha, inhale lifting chin to sky, exhale dropping chin to chest, hold empty
Chakra Anushandhan 2nd kriya of kundalini yoga, inhale to root, naming each chakra silently on descent, exhale
Nada Anushandhan inhale, exhale chant muladahara 3x, slowly inhale, namin each chakra ascending to top, tilt chin up and hold. Exhale "OM" naming each chakra descending silently
Tadan Kriya padmasana, gazing at your brow chakra with eyes slightly closed, chin tilted up slightly, inhale through mouth down middle channel to root, once full, place hands on floor to lift body up and down 3x, slowly exhale
Sambhavi gazing at your brow chakra with eyes slightly closed, chin tilted up slightly
Pawan Sanchalana 4th Kriya; Khecari mudra with hand mudra (any), awareness to root, chant 3x muladhara to begin, repeat on inhale, naming each up the front channel, tilt chin up at top 2, hold at 6th chakra, chant bindu (ajna) 3x, chant awarohan 1x, back down with exhale
4th Kriya Pawan Sanchalana - 3x
Arohan Passageway front chakra channel
Awarohan Passageway back chakra channel
Shakti Chalini - 5x connection of thought force; sit sadasana, hands on knees, eyes closed, khecari mudra, exhale, aware mulahara, pull inhale up to 6th, shanmukhi mudra, hold & see snake in loop, connects at anja, watch snake move, slow ujjayi exhale down chakras on release
Agnisar Kriya - Breath of Fire sit vajrasana, wide knees, arms straight, hands on knees, tongue out pant, pull in belly 25-30x min
Uddiyan Bandha sit vajrasana, hands on knees, straight elbow, pull in belly under ribs with exhale, hold as long as possible. Slowly release lock first then inhale.
Created by: Movewithchange
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