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Pranayama for Beginners: Reveal the Power of Your Breath

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Pranayama is a system of breathing exercises that can significantly increase your energy level. Yogis use this technique not only for the purpose of improving the physical body but also as a way of controlling the flow of life energy. There is a saying that by controlling his breath, the yogi controls the thought, and by controlling the thought, he controls the breath (prana).

In this article, I will share with you what pranayama really is, what are its benefits, and how you can practice it.

What Is Pranayama?

Prana‘ is the Sanskrit word for breath, “life force”, or “vital principle”. ‘Ayāma‘ can be translated as “the suspension of breath” or “control”. Thus, “pranayama” can be translated as “control over vital energy”.

I’m sure many of you have heard the word “breatharianism“. This is a lifestyle in which a person eats not physical food, but prana. But the paradox is that, in some way, we are all breatharians, because food is made of prana, water is made of prana, and the air is made of prana. Life is impossible without prana. We consume prana every day. But only pranayama allows us to consume prana most effectively. The pranayama practice increases the amount of energy consumed and also reduces the need for sleep and food.

The Essence of Pranayama

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Most often, pranayama is associated with breathing exercises that have a beneficial effect on the body, saturating it with oxygen. However, yogis use this technique not only for the purpose of improving their physical bodies but also as a way of controlling the flow of prana (vital energy).

Prana is the vital energy that fills everything in the Universe. It saturates all living things with life, providing physical bodies with strength. Breathing allows us to absorb prana and control its flow. It is believed that the basis of the entire existence consists of “energy” and “consciousness”, which are very closely interrelated. Prana gives energy to the forming of consciousness.

According to Patanjali, pranayama is the length of time between inhalation and exhalation. During this period, the time of assimilation of prana increases, the fluctuations of the mind decrease and the perception expands. But how is it possible to reduce the excitation of the brain by holding the breath? This is due to the fact that nerve impulses in some parts of the body are suspended, and the structure of brain waves is harmonized. Therefore, pranayama is one of the most important elements of Hatha yoga.

Buddha on Breathing

While holding the breath, there is a deep calm of the mind.

The sutras describe such an episode in the life of the Buddha.

One day, during his sermon, a disciple asked, “Why is the world so imperfect?” Then Brahma, the Creator of the world, who was also present at the Buddha‘s sermon, said that he created this world ideal, and only because living beings have too fast and short breath, their prana “jumps” in the body, and therefore there are “jumps” in the consciousness, and because of this we all see this world so imperfect. This is quite an interesting version, which is worth testing through your own experience. By stopping your breath you can calm your mind. And once your mind is calm you will be able to see the perfect world.

Quality of Prana

It is important to note that since pranayama allows you to effectively receive prana, it matters very much the quality of prana you receive.

It is best to perform pranayama in a clean place with fresh air – somewhere in nature, away from the city.

But if such ideal conditions are not available to you, then, at least, make sure to practice pranayama during a proper period of time.

The Best Time For Pranayama

Pranayama should be practiced early in the morning. The earlier the better the quality of prana. The optimal time to practice pranayama is the so-called Brahma Muhurta. It’s an hour and a half before sunrise. This is a period that has a state called “Nirguna” – the absence of the influence of energies on space. This is the best time for any spiritual practice. This period lasts 48 minutes.

The time before sunrise has the state of Sattva guna, that is, a state of joy and balance between the body and the mind. And after sunrise, begins the time of Raja guna, that is, a state of never-resting mind. And then Tamas guna period starts and lasts the whole day till evening. Tamas guna is what leads to destruction – the way by which nature destroys things. Therefore, it is not recommended to practice pranayama during this time.

Always pay attention to during what period you going to perform your pranayama practice since the time of the day affects the quality of prana! Be mindful of what prana you consume.

Pranayama Benefits

Anuloma Viloma Pranayama Image

1.Longevity increase

Pranayama allows you to lengthen the breath, which, according to the ancient yogis, increases longevity. Thanks to pranayama, a person learns how to properly use the lungs.

The fact is that in everyday life, most often only the top of the lungs is involved, which leads to oxygen starvation and accumulation of stagnant air in the lower part of the lungs. The ability to use the entire volume of the lungs allows us to become less exposed to respiratory diseases, increases the level of vital energy and makes it easier to cope with stress and anxiety.

2. Emotional balance

Pranayama practice affects our Central nervous system. Breathing affects the hypothalamus, which is responsible for emotional responses and the transformation of perceived reality into the experience.

3. Improves Cardiovascular health

Pranayama increases the blood circulation and oxygen capacity of the blood which helps improve the cardiovascular function of your body.

4. Deep concentration

Pranayama allows you to harmonize the flows of prana in Ida and Pingala. This allows you to direct the energy into Sushumna and achieve a state of deep concentration.

5. Reduces risk of Hypertension

Pranayama allows our bodies to relax and be free of stress and tensions which helps in bringing down hypertension.

6. Detox

Pranayama helps to remove all accumulated toxins from your body.

7. Cures Digestive problems

Pranayama helps in alleviating digestive problems and also helps reduce bloating.

8. Heals Sinusitis

Regular pranayama practice helps to treat or prevent sinusitis. Moreover, it helps in clearing out the nasal passages and stuffy noses.

9. Provides good-looking skin

Regular Pranayama can remove the blemishes and wrinkles from the skin and provide fresh oxygen making your skin glow in health.

Preparatory Practice

pranayama meditation image

As a preparatory practice for mastering pranayama, it is recommended to master the so-called “full yogic breath“. In fact, this is exactly the breath that is recommended to breathe in everyday life. And, sadly, most of us don’t breathe properly. Most of us breathe through shallow breathing, or at best through chest enlargement. With this breathing, energy costs for muscle movements are large, and the amount of assimilated air is low. How can we fix it? The answer is we should master the full yogic breath.

Full Yogic Breath

1. Close your eyes.

2. Place your hands on your stomach, slightly interlacing the fingers so that the fingertips come to the second knuckle of the opposite hand. Your navel should feel cradled.

3. Begin to breathe deeply into the navel, into the belly.

4. Practice breathing with a controlled, slow breath so that you feel the fingers slide apart on the inhale and back together on the exhale.

5. Breathe like this 15-20 times as deeply as you can without discomfort or force.

6. Slide the hands up to your ribcage. A good estimation is to have the pinky fingers hang over the edge of your ribs with thumbs right below the pectorals.

7. Keep breathing, except now inhale into the belly, into the ribs. Fill the belly first before expanding the hands on the ribs. Visualize the breath filling in your body from the bottom up. First the belly, then the ribs. Feel the ribs expand in all directions – not just forward, but sideways and into the back body.

8. As you exhale, retrace the steps from the inhale. Exhale starting from the ribs, finishing off with the belly. The navel drawing should helpfully expel your air. Don’t force your breath in either direction, in or out.

9. Repeat this another 15-20 times. Into the belly, into the ribs. Out from the ribs, out from the belly

10. Separate the hands and place them on your chest, resting the palms above the heart center with fingertips gently curled over the collar bones.

11. Continue breathing. Start into the belly, into the ribs, into the chest. Filling up your torso with breath from the bottom up, all the way to your fingertips. Feel the breath rise along the spine, expanding the insides in all directions. Exhale the way the breath came in. From the chest, through the ribs, out of the belly.

12. Keep the spine as tall as possible. Just by following the breath from the bottom to the top, from the top to the bottom, you’re already mindful of how the spine is stacked.

13. Repeat this 15-20 times.

After you’ve found your full yogic breath expanding throughout these three areas of the body, allow the breath to normalize. Pay some attention to how it feels as you inhale and exhale. Find your smooth, natural breath, keeping a tall spine and your eyes closed. You’ll know when to stop.

Pranayama for Beginners

Eckhart Tolle Quote About Meditation and Breathing Image

If you decide to learn pranayama, you should not immediately begin to practice some complex practices. In case of failure, the desire to master pranayama may disappear for a long time. Therefore, you should start with some simple techniques. One of the simplest (but at the same time very effective) techniques is called “Nadi Shodhana“.

Nadi Shodhana Pranayama

There are three main energy channels in our bodies: Ida, Pingala, and Sushumna. Ida is the left channel, Pingala is the right channel, and Sushumna is the central channel.

The right channel is traditionally considered a masculine energy channel, as it shows masculine qualities. The left channel is a feminine energy channel. For the yogi, it is important to balance Ida and Pingala channels and let the energy flow through the Central channel – Sushumna. Only in this case, is balance and harmony possible. And this is the goal of Nadi Shodhana practice.

The regular practice of Nadi Shodhana offers an energy boost in the body and releases stress and anxiety. It should be practiced in the morning in the fresh air with an empty stomach.

Instructions

  1. Sit comfortably on flat ground.
  2. Now close the right nostril with your right thumb and breathe from the left nostril. Then close your left nostril with middle and ring finger and breathe out from right nostril.
  3. Now closing in the left nostril breathe in deeply with the right nostril and then close the right nostril and breathe out deeply with the left nostril. Do the repetition.

Bhastrika Pranayama

This is another very simple pranayama that is suitable for beginners.

In this pranayama, the body gets the maximum amount of oxygen due to complete inhaling and exhaling.

Instructions

  1. Sit comfortably on flat ground.
  2. Take a deep breath through both nostrils and fill the lungs with air and then exhale completely with a hissing sound.
  3. Repeat

Kapalbhati Pranayama

This pranayama is very effective in curing stomach disorder, obesity, digestive disorder and other problems related to stomach.

Instructions

  1. Sit on a flat floor folding your legs, keeping the spine straight and close the eyes.
  2. Keep the right palm on the right knee and left palm on the left knee.
  3. Take a deep breath and exhale with all your force so your stomach will go deep inside.
  4. When you exhale with hissing sound try to think that your disorders are coming out of your nose.
  5. Do not stress on inhaling. Inhalation should not involve any effort. Inhaling will be done automatically after each exhaling.

Sheetali Pranayama

‘Sheeta’ means ‘cooling’, which is exactly the effect of this pranayama. It’s great for relieving stress, anxiety, and tension.

Instructions

  1. Sit in a comfortable position with the back and head erect, hands on the knees in Jnana mudra and eyes closed.
  2. Make a puckered circle with your mouth then stick out your tongue and curl the edges inwards to form a tube.
  3. Inhale slowly and deeply through the tube as if sucking air through a straw to the count of 4.
  4. Fill up your abdomen and chest to full capacity.
  5. Retain the breath.
  6. Straighten your head and exhale through the nostrils until all air is expelled.
  7. Repeat

Bhramari Pranayama

This is an excellent breathing practice that plays an important role in releasing agitation, frustration, and anger. It is the best breathing exercise in calming your mind.

Instructions

  1. Sit comfortably on flat ground.
  2. Place your index fingers on the forehead and with the remaining fingers close your eyes.
  3. Start inhaling through both the nostril deeply and slowly.
  4. By keeping the mouth closed, exhale by making a humming sound like “hmmm”. While making humming sounds say “Om” in soft humming sound.
  5. Repeat.

The Bottom Line

Pranayama is an amazing practice that can allow you to gain quite an interesting experience. Its advantage is that pranayama for beginners and exercises like full yogic breathing can be mastered by anyone without any difficulties.

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Raja Yoga: The 8 Steps to Self-realization and Liberation

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There are two types of spiritual teachers. Those that tell you, “I have experienced God and for you to tap into this experience you must follow me.” And those that say, “I have experienced God and you can have this experience too.” The latter is where you need to belong. And Raja Yoga aims at facilitating you to experience this higher realm. 

Naturally, human beings are meant to be in a state of higher consciousness to function optimally. See, the human brain is rather restless and therefore we do not see the truth. To experience the higher realm, we need to be focused and concentrate. And we cannot argue with personal experience, can we? So let us share with you how to tap into this path. 

But first;

What is Raja Yoga?

Raja Yoga is one of the oldest yoga systems practiced in India for centuries and now in other parts of the world. It’s simply the path of experience. 

Raja Yoga proposes growing your spirituality without prior faith or belief. This means you can experience God at any time and place without mantras or rituals irrespective of your age or ethnicity. However, this is a branch of yoga that requires a really strong personality as we will discuss below. 

The Eight Stagesto Self-realization and Liberation  

When you practice Raja Yoga, you free the soul (atma), from the bondage of illusions (maya) and unite with your prime soul (paramatma). Below is a step by step experience:

Stage 1: Yama

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Yama is a set of ethical norms that teach us to communicate with others in the right way. To be brief, it means one thing: treat people the way you want them to treat you.

There are five Yamas:

  1. Ahiṃsā (अहिंसा): Nonviolence, non-harming other living beings.
  2. Satya (सत्य): truthfulness, non-falsehood.
  3. Asteya (अस्तेय): non-stealing.
  4. Brahmacharya (ब्रह्मचर्य): chastity, marital fidelity, or sexual restraint.
  5. Aparigraha (अपरिग्रहः): non-avarice, non-possessiveness.

Stage 2: Niyama

This step of forming the self-discipline and uplifting spirituality. Niyama involves regular visits to temples, meditative practices, a study of nature, thinking, and walks.

Five Niyamas are:

  1. Śaucha (शौच): purity, clearness of mind, speech, and body.
  2. Santosha (सन्तोष): contentment, acceptance of others, and of one’s circumstances as they are, optimism for self.
  3. Tapas (तपस): austerity, self-discipline, persistent meditation, perseverance.
  4. Svādhyāya (स्वाध्याय): a study of self, self-reflection, introspection of self’s thoughts, speeches, and actions.
  5. Īśvarapraṇidhāna (ईश्वरप्रणिधान): contemplation of the Ishvara (God/Supreme Being, Brahman, True Self, Unchanging Reality), attunement to the supreme consciousness.

Stage 3: Asana

Asana means ‘posture’ or ‘pose’. So by saying ‘asanas’ we mean body poses. In any Yoga, we need to maintain a steady pose to be able to concentrate and control external and internal energies. By performing certain asanas, a person learns concentration and self-discipline.

Stage 4: Pranayama

Next we engage breathing exercises that directly affect the mind or what we call control of prana (vital energy). See, in today’s hustle and bustle, most people have forgotten how to breathe properly. We simply breathe because our body demands of the oxygen to function. It’s important to always remember that life is breath. And when we exercise control over breath, we can control the subtle Prana inside us. That means having control over all the forces in our universe, both physical and mental. 

Pranayama practice allows you to rejuvenate the entire body and prolong your lifespan. We can practice pranayama as a separate type of yoga technique, or use it as a component of the complex of yoga practice.

Stage 5: Pratyahara

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Pratyahara means ‘gaining mastery over external influences’.

At this stage, we have to withdraw our senses from objects consciously.

If you have ever engaged in the Savasana (Corpse pose) you must have unearthed your five levels of mental sheaths. These are: 

  • The physical body (food sheath)
  • Prana sheath (subtle energy channels) 
  • The emotional reactions level (mental sheath)
  • Consciousness sheath (the ego)
  • And the causal sheath (the karmic record of your soul’s experiences). 

These mental levels are in order of increasing layers of consciousness. The second stage represents pratyahara. You’re basically leaving the external world but still maintaining contact with it. At this stage, describing from personal experience, you feel trapped in the bottom of a well. You can identify with the surrounding sounds, yet these noises don’t bother you (mentally or physically). You’re in a state of non-reaction. Some Yogi teachers will explain this stage as being in the world yet not of it.

The purpose of this stage is to achieve a state of the distraction of the senses from the surrounding reality and the circulation of the gaze and consciousness inside of you. In other words, pratyahara is the ability to concentrate and not be distracted by various external stimuli. This step gives you the vision of the internal systems, understanding what can stop your personal and inner growth.

Stage 6: Dharana

Dharana means ‘concentration’ or ‘single focus’. Once we eliminate object attachment, we progress in concentration. This is at the mental sheath stage. You can practice this stage in your daily tasks by choosing to perform just one task at a time or achieve the same during meditation by focusing your thoughts at one particular object, idea or place.

By concentrating, we get distracted from external ‘noise’.  This is how we can calm down our minds, which distracts us from knowing more than we are able to understand. It helps us to see the limitless of our possibilities. At this stage, we gain a skill to slow down the thought process by focusing on sound, image, energy, or body.

Stage 7: Dhyana

Dhyana means ‘contemplation, reflection’ and ‘profound, abstract meditation’. 

It’s the meditation practice where you come face to face with your ego. You tap into your self-awareness or soul. This stage is similar to Dharana, however, here you go in deeper. You choose to concentrate on your point of reference until this thought becomes a part of your consciousness.

Conscious inhibition of thought processes allows to calm the mind, to feel serenity, not to give rise to new thoughts. To reach this stage, you need endurance and strength. For achieving this, you have to put in a lot of effort and time.

Stage 8: Samadhi

Japa meditation image

Finally, at this stage we achieve a super conscious state. See, once you go past your ego, past your senses and past the wandering mind, you can transcend to any levels you imagine of, with complete control over your mind. In other words, you, your mind, and your chosen object of meditation merge together into one. However, most people experience this level based on their soul’s past.

The Benefits of Raja Yoga

Medical benefits

Recent research has seen Raja Yoga as an important therapeutic and prophylactic modality in several health conditions.

Happiness

Raja Yoga enhances positive thinking which increases self-satisfaction and consequently happiness in life. This applies irrespective of your age or the period of time you have been practicing this yoga.

Positive inner transformation

Well, this is obvious since Raja Yoga works on the principle of meditation with an aim to free the soul.

Physical and mental relaxation

With continued practice, Raja Yoga will change your attitude and transform your lifestyle. Eventually, you experience great transformation in your overall wellbeing.

Better control over addictions

Remember we mentioned before that this yoga aims at freeing the soul from the bondage of illusions. Addiction is simply an illusion that clouds your judgment and takes control of your mind. Once you free the soul and experience a higher realm, you will be the only one making your life decisions. 

Conclusion

In Sanskrit texts, Raja yoga was both the goal of yoga and a method to attain it. Nowadays, many people on spiritual path choose to integrate this practice into their lives. By doing so they are able to silence their minds, deepen the meditation practice, take control over their thoughts, and achieve the higher level of consciousness.

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Kriya Yoga: The Benefits and Principles of Practice

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Are you on a spiritual path to self-realization? If so, what meditation techniques do you practice? In this guide, we will introduce you to Kriya Yoga, a sacred technique that requires both leading an ethical life and practicing yoga and meditation. That way, you can improve your focus and concentration and live a calm and joyous life. So, what does Kriya Yoga entail? Let’s start with the definition.

What is Kriya Yoga?

Kriya Yoga is a yogic practice that focuses on the spiritual benefits rather than the physical benefits of yoga. Hence, it is a spiritual practice that aims at developing your spirit into leading a more conscious and fulfilling life. That is, you aim at enhancing your current life in such a way that your physical, emotional, and psychological survival is no more a concern to you. 

Moreover, unlike hatha yoga that requires hard work and physical exercise, Kriya Yoga relies on growth and expression. 

The Origin and History of Kriya Yoga

“Kri refers to action, and “ya” means indwelling soul. Hence, the term Kriya stands for becoming aware of the power of the inhaled soul. It is about gaining self-realization while also appreciating the mechanics of human life.

The practice of Kriya Yoga dates back to ancient times when advanced Himalayan yogis practiced it in meditation caves. Still, its first mention in modern times is in 1861 when Mahavatar Babaji, the yoga master, passed the practice to Lahiri Mahasaya. More so, it is the spiritual master Paramahansa Yogananda who later brings Kriya Yoga practice to the west, sparking a spiritual revolution. Kriya Yoga continues to impact the lives of millions of people seeking spiritual enlightenment

The Philosophy and Principles of Kriya Yoga

Gyan Mudra For Deep Meditation Image

The practice of Kriya Yoga is split into three key components as follows: –

#1: Meditation

Kriya Yoga advocates for a life of discipline. It requires setting sometime every day to allow your consciousness to clear. Indeed, society bombards our minds with lots of distractive thoughts. It could be from social media, local politics, or family demands. Whatever the source of the cloudiness, Kriya yoga requires us to practice breathing awareness meditation every day to refine our nervous system. 

It also requires that we change the functioning and structure of our brains for clarity of thought. In turn, meditation gradually changes the energy system within our body (Kundalini) and makes us attune to higher consciousness and vibrations. Only then can we become aware of our true selves.

#2: Self-Inquiry/Self-Study

The second stage in Kriya Yoga is Vichara or self-inquiry. Here, we examine our current lifestyles against the true self that we strive to become. It is a journey of introspection and discernment, letting go of false perceptions of self and people’s biased opinions. In turn, we ask ourselves questions such as: –

  • Who am I?
  • What is my true purpose in life?
  • What are my values?
  • How do I define my energy level? What affects it?
  • Can I express the boundary between self and the world?
  • What comes to mind when I inhale and exhale during meditation?
  • Which yoga pause feels most expansive?
  • What inspires me, brings me joy, or matters to me the most right now?
  • How do I feel when I nourish my body with healthy food?
  • What grounds me?
  • What is my definition of success beyond money?
  • From what do I want to detach?
  • How do I express my creativity?
  • Where is my favorite spot for practicing yoga? Why is this spot special to me?
  • What does surrender mean to me?
  • How do I feel when I clean out or de-clutter my workspace?

Self-study makes us contemplate on ourselves. We inquire about our perception of reality versus the true reality. That way, we seek to understand our sole purpose in the world. 

#3: Surrendered Devotion, Isvarapranidhana

Finally, Kriya Yoga is about ethical living, a life of devotion to seeking spiritual enlightenment. The practice helps us make sense of that unease we have when things don’t turn out the way we want. You know that feeling of groundlessness that goes against our societal norms. 

Our communities require us to hold on to a career, family, or leadership to feel in control. Yet, in Kriya Yoga, we let go of our desire for dominion and surrender all effort.

Benefits of Practicing Kriya Yoga as Part of Your Spiritual Journey

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#1: Attaining a Spiritual Awakening

The ultimate goal of Kriya Yoga is experiencing a spiritual awakening. This awakening takes place by doing four fundamental actions: –

  • Daily Spiritual Meditation – Kriya Yoga relies on the techniques in Raja Yoga to activate higher consciousness. It is a highly individual experience where the participant can hear voices, see visions, lose or absorb a sense of separateness and have a sense of awe or transcendence.
  • Spiritual Contemplation – Here, we observe our thoughts without being judgmental. The practice helps us discover that our feelings reflect how our minds interpret those beliefs. Likewise, we notice that negative emotions arise from our interpretation or judging of thoughts with negativity. 
  • Spiritual Reflection  Spiritual reflection refers to studying and reflecting on the Vedic scriptures. Here, we aim to unlock the secrets of leading a peaceful and prosperous lifestyle. Hence, we want to live our lives with sincerity, knowledge, and compassion.
  • Spiritual Exploration – Finally, Kriya Yoga allows us to explore different spiritual practices to discover what works for each one of us. 

#2: Physical Benefits

Apart from a spiritual awakening, anyone practicing Kriya Yoga shall experience the following benefits: –

  • Improves our moods and overall well being
  • Assists in dealing with depression 
  • Improves our tolerance to pain
  • Helps in managing stress and anxiety
  • Lowers high blood pressure and hypertension levels
  • Soothes, stimulates, and clarifies the mind and soul
  • It helps us regain our self-confidence
  • Improves our concentration and memory power

Conclusion

Kriya Yoga believes that when we enhance our roots, we will see the fruits in the form of a spiritual awakening. In turn, this spiritual practice emphasizes coming to an ideal state that determines the quality of our lives. It is about growing beyond our needs and concerns and becoming a karma yogi.

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Khechari Mudra: Yogic Secret Tool for Immortality

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Khechari mudra is one of the mana mudras (head mudras). This powerful mudra is designed to awaken spiritual energies in the body and activate the kundalini. In this article, we will share with you what Khechari mudra is, what its benefits are, and how to properly perform it.

What Is Mudra?

Mudra‘ can be translated as ‘seal’ or ‘gesture’. When we do a mudra, it acts as a seal or bond which brings our whole body in alignment with the energy associated with the mudra.

Mudras help us correct the direction of energy in the body, control prana, and improve the psycho-emotional state. Also, with their help, we can eliminate problems in the body and the mind by pressing on particular acupuncture points.

What Is Khechari Mudra?

Kechari mudra is considered preeminent among the mudras, particularly because it is an advanced technique meant to assist the practitioner in reaching a higher state of consciousness.

The name for this mudra comes from Sanskrit. Kha means ‘Brahman‘ or ‘Space’ which is infinite. Chara means ‘Obstacle free moving’ or ‘flying’.

Khechari mudra is mentioned in the fundamental treatises on yoga, for example, in Swami Sivananda mentioned in his works that Khechari mudra is the best of all mudras. Kashmiri philosopher Abhinavagupta, in his works on Kashmiri Shaivism, said that all mudras originated from Khechari.

To put it simply, Khechari mudra is a tongue lock. It is not difficult to make it: you just need to bend the tongue so that the tip rests against the upper palate. And keep your mouth closed while practicing it.

The described technique is suitable for beginners. Those who have mastered the described technique and can hold the tongue in this position for a long time can slowly move the tongue deeper into the larynx as if trying to swallow. According to the treatises, the yogis of the past were able to penetrate their throat with their tongue.

According to the yogins, there is a source in the throat that grants immortality. In addition, the yogis of the past, having “swallowed” the tongue, were able to block their right and left nostrils to perform alternate breathing. However, do not try to do it, especially at the initial stage of the practice.

Khechari Mudra Benefits

The Hatha Yoga Pradipika is one of the most authoritative sources on yoga, in the 40th sloka says:

“He who knows the Kechari Mudra, is not troubled by diseases, is not stained with karmas, and is not snared by time”.

Indeed, there are certain points on the back of the palate that are responsible for our health. When we’re pressing on these points with a tongue, the release of secretions occurs, which leads to general health improvement.

Yogis of the past believed that those who master this mudra perfectly will “accelerate the onset of deep states.” We are talking here about the possibility of changing consciousness with the help of practice and directing energy to the upper chakras. Also, Khechari Mudra balances the mind and helps to achieve a state of calm.

The regular practice of Khechari Mudra provides the following benefits:

  • opens up blocked salivary glands and prevents painful symptoms of salivary gland disorders;
  • activates the parasympathetic nervous system;
  • relaxes the body;
  • reduces the thoughts;
  • draws the mind inwards;
  • removes symptoms of aging;
  • balances the secretion of the thyroid gland;
  • improves metabolism;
  • contributes the third eye chakra awakening;
  • activates/increases psychic abilites;
  • clears the tongue gag and prevents bad breath;
  • helps to activate kundalini;
  • improves the tone of the voice;
  • reduces abdominal fat;
  • clears the mind of anger, attachment, and ego;
  • increases vitality and energy.

How to Perform?

The instructions listed below have a purely informative purpose. We DO NOT recommend you to practice this mudra without any guidance from an expert teacher.

Instructions:

  1. Extend your tongue up and then roll it back to reach as far as you can. Initially, the tongue may barely reach to the hard palate. Do fake swallowing to slide tongue up to the soft palate. Do it 3-4 times until your tongue rests comfortably at the soft palate.
  2. Now try to slide your tongue further into the mouth.
  3. Reach with your tongue at the bottom of your mouth where it touches the uvula.
  4. Once you reach this far, do it 3-4 times to get your tongue comfortable up to this point.
  5. Now as your tongue touching the uvula, open your glottis and mouth quickly to blow a bit of air inside the throat.
  6. This strong bust of air will push rolled tongue behind the uvula and your tongue will be ready to enter into the nasopharynx.
  7. Once tongue makes its way behind the uvula, now its turn to find a place behind uvula from where the tongue doesn’t come to its previous position. This part will come naturally, the tongue will begin slipping but at this moment there would be a strong urge of throwing out tongue.
  8. Keep breathing slowly, observe what’s happening inside your mouth.
  9. Eventually, your tongue will start slipping into nasopharynx behind the soft palate. This will take tongue to the upmost where it touches a bony structure called the pituitary gland.
  10. Up to this point, the tongue has reached beyond the top of the pharynx.
  11. When the tongue pressed against this, it gets stimulated. Some fluid will start accumulating in your mouth but saliva wouldn’t be swallowed as long as your tongue remains up.
  12. Slowly, bring your tongue down to natural position and you will find the taste of saliva accumulated inside your mouth. In the beginning, the taste of it will be bitter. This is a sign of detoxification of your bodily system. But with practice, you will notice that the bitter taste becomes sweet like honey. It’s called ‘Amrita‘ – the nectar of immortality in Hatha Yoga Pradipika.

Duration of the Practice

Start with performing the mudra for 3-5 minutes. Gradually increase the time, bringing it to 1-1.5 hours.

The Bottom Line

Khechari mudra is a powerful mudra that helps us to reach a higher state of consciousness and leads us to immortality. However, if you are a beginner and are not able to do full khechari mudra, a small khechari mudra (nabho mudra) brings many benefits at the physical level. For doing this, simply put your tongue to the soft palate. Give yourself a few months to prepare your tongue for the full mudra practice. Keep in mind that your tongue can be stretched like any other muscle. All you need to do is to be disciplined enough to practice nabho mudra regularly.

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