Yoga Routine Sharing Thread (also information exchange)

[EyeCanBlackStars]

I'm trying to figure out a good routine or weekly yoga regimen I should adhere to. I was wondering if any of you could share what you all do for yoga? What asanas, about how long, any extra info. Let's inspire each other and open opportunities for improving our routine through open conversation.

Well, I haven't been initiated in Kriya yet, that is coming up soon, someone is offering to pay for me to be initiated. When I get back I'll share exactly what was done and if I notice any improvements, I understand they just show me a couple spiritual focus asanas and clear my chakras and give me telepathic communion with the more advanced yoga practitioners, I think Western Kriya is less intense, but also less dogmatic, so pros and cons.

I'm more interested in the physical details, like what asanas, order, intention, duration of, and what benefits are observable. I know many people may learn from a specific lineage of teaching or people might just make up their own routine that suits them better.

I'm just going to make a up a routine for me to do today and see how it goes. I'm a little late, because I heard yoga is best done early in the morning. Maybe I'll start it tomorrow. :P But my routine will probably focus on getting better at yoga, rather than getting results. So I'll probably set up a day in the week for a specific aspect of yoga, until I've grasped it decently enough to start integrating all the parts together.

Note: I decided to use bold letters for vocab that are explained, so if later in the thread someone uses that term, it's easier to see where it was described. I don't know a better way to organize it.


First, I'm going to do some Reiki, Hatsurei ho, to prepare.

Then I'm going do an exercise to heighten my bodily awareness:

Wuji posture (standing knees shoulder length apart slightly bent, arms at sides, coccyx down, head straight up, hollowed armpits), relax your breathing, quiet the mind, relax and focus. Imagine the left eye is a bright radiant sun while the right is is a bright and luminous moon. Both the sun and moon join together at the third eye. As their energy comes together they form a bright white ball. This light gathers around the pituitary gland, illuminating the optic chiasm filling the occipital lobes (for vision) and the thalamus (for control). As the light expands it stimulates the corpus callosum and penetrates the pineal gland (the projector). Focus intention on directing this ball of white light, allowing it to shine down into the body, illuminating all the internal organs. Imagine it raining downward, first filling up the feet entirely, then feel it gradually start to fill up the rest of the body. As it starts to rise or after it has filled up all the way to the top of the head, there will be black sludge that spills off and runs off the body and into the earth. The body will continue to get more concentrated with this white powerful light. When the body is purged of most black sludge and the entire body is felt with full awareness, this body of light, will radiate the room with light, as if it a hot iron.

Once I'm done with these exercises, I'll feel comfortable enough to move on to the yoga routines.

Within my routine I might decide to go into Savasana asana for a short period of time, if I feel tired or feel I've had too intense of a release of energy and there is too much tension within regular postures.

1. Lying on your back, spread arms and legs, about 45 degrees from the sides of your body. Tilt head slightly back so it rests comfortably. Make sure you are warm and comfortable.
2. Close the eyes, and start by deepening the breath using Dirga Pranayama Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath.
3. Scan the body from the toes to the fingers to the crown of the head, looking for tension, tightness and contracted muscles. Consciously release and relax any areas that you find. If you need to, rock or wiggle that part of your body from side to side.
4. Release all control of the breath, the mind, and the body. Let your body move deeper and deeper into a state of total relaxation.
5. To release: slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body, exhale bend the knees into the chest and roll over to one side coming into a fetal position. When you are ready, slowly inhale up to a seated position.

Dirga pranayama:

Dirga Pranayama is called the three part breath because you are actively breathing into three parts of your abdomen. The first position is the low belly (on top of or just below the belly button), the second position is the low chest (lower half of the rib cage), and the third position is the low throat (just above the top of the sternum). The breath is continuous, inhaled and exhaled through the nose. The inhalation starts in the first position, the low belly; then moves to the second position, the low chest; then to the third position, the low throat. The exhalation starts in the low throat, moves to the low chest, and finishes in the low belly.Rest your hands on the individual positions to feel the breath rising and falling through each position. When you start practicing, you may want to individually isolate the movement in each position, using the hands. When you have a good feel for the breath moving in and out of each position, practice without the hands. Eventually relax the effort of the Pranayama and breathe into the three positions gently, feeling a wave of breath move up and down the torso.

First day, I'm going to sample breathing exercises:
#1 Surya Bhedan
#2 Chandra Bhedan
#3 Nadi Shodhan
#4 Bhastrika
#5 Kapalabhati
#6 Ujjaji
#7 Plavini
#8 Bhramari
#9 Sitkari
#10 Sitali
#11 Murcha

#1 Surya bhedan(pricking of the Pingala)

Sit in Padmasana or Siddhasana and close eyes. Now close the left nostril with the little finger of your right hand and inhale as deeply as you can through your right nostril then close the right nostril with the thumb of right hand and resting the chin on the chest, retain the breath. Increase the interval of breath retention (Kumbhaka) slowly then closing your right nostril with the thumb of right hand silently exhale the breath you have so far retained. Repeat the process again.

Padmasana:

Sit on the floor with the legs stretched out straight in front. Now fold the right leg at the knee and catch the right foot with both hands and place it on top of the left thigh. Bring the heel as close to the navel as possible.

Fold the left leg at the knee and grasp the left foot with both hands and place it on top of the right thigh. Bring the heel as close to the navel as possible. Both knees should be on the ground and the soles of the feet are pointed upward. This is a meditative posture, hence, spine must remain straight in its final position

During the padma-asana the hands can be placed in one of the following three positions:

1. Place one hand on top of the other, both palms facing the sky, and rest the hands on the heels (this is known as the dhyana-mudra). This variation is recommended for meditation.

2. Place the hands on the knees, palms down.

3. With palms up, place the hands on the knees, form a circle with the thumb and index finger and extend the remaining fingers straight ahead (this is known as the chin-mudra). Recommended for pranayama (Yogic breathing).

Siddha Asana:

Bend the left leg back from the knee and bring the foot in front. Now stretching the toes and ankle of the left leg, try to bring them in a straight line, as much as easily possible. Bring the heel near the groin without pressing against it. Now your left knee should be on the floor.

Now bend the right leg at the knee and bring the right foot on the top of the left foot. Keep the right heel just above the left heel. Now stretching the ankle of the right leg keep the right knee also on the floor.

Keep the spine straight and firm with the palms facing up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead.

Sukh Asana:

Sit on the floor with legs stretched in front. Fold your right leg at the knee and place it under the left thigh. Then bend your left leg and place it under your right thigh. Both the thighs should press the respective heels and, to make it easier, adjust them without forcing the knee, feeling mentally and physically comfortable. Keep your head and the spine erect. Place your hands on the knees and close your eyes.

#2 Chandra Bhendana(Stimulates the Moon)

Sit in Padmasana, Siddhasana or Sukhasana on a blanket or carpet. Keep the waist, back, neck and the spinal column erect. Close your eyes. Sit quietly and keep the left hand on the left knee. Close the right nostril with the right thumb. Now inhale audibly through the left nostril. Fill your lungs. Retain your breath. Do Jalandhara Bandha and hold on comfortably as long as possible. Now press the left nostril with the right index finger. Open the Jalandhar Bandha. Expel your breath slowly. Now relax comfortably. This is one round of Chandra Bhedan Pranayam. It is enough to do this twice in the beginning. Gradually increase number to 15 or 20.

Jalandhara Bandha:

In this bandh, it is expected to contract the muscles of the neck and to press the chin firmly on to the depression at the end of the throat (jugular notch). The neck is to be bent a little for achieving this bandh. But it should not be bent much. It is to be pressed onto the depression just as a spring is pressed with a little force. The release of the force brings the spring back into normal position. The same principle is to be applied in this bandh. Since all the muscles of the neck and the throat are contracted totally, a force is exerted onto the seven paths in the throat. The presence of the force interferes with the breathing process. Hence, this bandh is to be attained after Pooraka(inspiration) and is to be released before Rechaka(expiration) and is to be held during Kumbhaka(retention).

#3 Nadi Shodhan(Nadi Purifying):

Sit down in Padmasana or Siddhasana. Close your right nostril with your right hands thumb and inhale through left nostril as long as you can easily inhale. When your lungs are full, close both the nostrils and hold the breath for some time. Then slowly exhale through the right nostril closing the left (use your ring and little finger). Thereafter close your left nostril and inhale through the right nostril and then closing both the nostril holds the breath in your body and ultimately exhale the breath through your left nostril. Thus you finish one cycle (Avartana) of veins purifying Pranayama. Practice three or four Avartanas daily and increase this practice slowly. Once practiced well, practice this Pranayama in the ratio of 1:2:2, That is inhale for four seconds; hold the breath for eight seconds and then exhale the breath in eight seconds. Increase this ratio slowly upto a ratio of 5:20:10.

#4 Bhastrika(Bellows):

In Bhastrika pranayama, the air is exhaled and inhaled fast and forcefully. Energy is drawn from the Manipuraka or Navel Chakra during exhalation. This creates a sound similar to the bellows when they are used.

Stage 1:

Find a comfortable seated position. Inhale rapidly and forcefully to better deliver the air. Then exhale rapidly making a sound like "ummph" with the same kind of force as a large sneeze. Do at least 4 vigorous breaths making the bellows sound. After the last one release mildly and begin some Ujjayi (Or other lengthening relaxing breaths). Hold Antara Kumbhaka(the time when lungs are completely full of air) after some long relaxing breaths. Measure the length of time and then do some relaxing breaths again. Move back into the Bellows breath after retention of inhalation for a measured period of time and Ujjayi Breaths have been performed for calming. Try increasing Bhastrika breaths next time if the lungs are not fatigued.

Stage 2:

Inhale rapidly and forcefully to deliver the air into the blood. Use your belly Chakra for this it will help to draw the air in. Exhale rapidly making a sound like "ummph" with the same kind of force as a large sneeze. Perform Ujjayi pranayama after at least 4 Bhastrika inhalations and exhalations. (Much ,more can be performed. Try breathing in and out vigorously until mild fatigue is felt. Only mild remember. Delicate with the lungs. Take a few Ujjayi breaths then if you like retain the breath (Antara Kumbhaka). Re-introduce Bhastrika breathing when the nerves and lungs feel restored after some relaxing long Ujjayi breaths.

Optional: It is quite a common practice to hold (Antara Kumbhaka) after a number of Bhastrika or Kapalabhati breaths. This way the practitioner can measure their ability to hold the breath. This will increase dramatically after one session of breathing techniques.

Stage 3:

Use the hand clasp to control the air passing through the lungs. Inhalations and exhalations are done through the same nostril while the other is blocked. The switch can be done each time a Bhastrika breath is taken or twice on one nostril then twice on the other side or three times on each side and so on... it is up to the practitioner. When the lungs fatigue begin to practice light Ujjayi breathing. Re-introduce the technique when the nerves and lungs feel restored.

Optional: (Antara Kumbhaka) After each time or periodically to measure the duration the breath can be held.

Optional 2: Partially block the nostril on the exhalation or on the inhalations and exhalations. It is already challenging to get the air deep into the lungs so for this reason it may not be a good idea to restrict the air on the inhalations.

Stage 4:

Use the hand clasp to control the air passing through the lungs. In this technique the air is inhaled through the left nostril and exhaled through the right then inhaled through the right and exhaled through the left nostril.( You can start on either side.) When the lungs fatigue begin to practice light Ujjayi breathing. Re-introduce the technique when the nerves and lungs feel restored.

Optional: (Antara Kumbhaka) After each time or periodically to measure the duration the breath can be held.

Optional 2: Partially block the nostril on the exhalation or on the inhalations and exhalations. It is already challenging to get the air deep into the lungs so for this reason it may not be a good idea to restrict the air on the inhalations.

#5 Kapalabhati(Cleaning Breath):

The Breath is short, rapid, and strong. We use the lungs as a pump, creating so much pressure as they expel the air that all the waste is removed from the air passages, from the lungs up through the nostrils. Kapala means "skull" and bhati means "that which brings lightness".

After taking a comfortable sitting position, preferably the lotus pose, take a few deep breaths. See that the diaphragm is moving properly. During inhalation, the diaphragm descends and the abdomen is pushed out. During exhalation, the diaphragm pushes the lungs up and the abdomen goes toward the spine. This constant up-and-down movement of the diaphragm throws the air in and out. Here more attention is focused on exhalation than inhalation.

Sudden contraction of the abdominal muscles raises the diaphragm and in turn a volume of air is forced out of the lungs. This is an inward stroke of the abdomen. As soon as the air is thrown out, relax the abdominal muscles, which in turn allows the diaphragm to descend. As the diaphragm comes down, a volume of air automatically rushes in. Here, inhalation is passive and exhalation active.

Start one round of this exercise with ten or fifteen expulsions. At the end of ten expulsions, take a deep inhalation and hold the air as long as possible. This will add its oxygen value and bring a peculiar, pleasant vibration throughout the body, as though you are bathing every tissue of the body with energy. A few days' practice will convince you of its wonderful, stimulating sensation.

Practice three rounds in the beginning, each round consisting of ten expulsions, and gradually increase the number of rounds to five or six. After a few weeks' practice, increase the expulsion to twenty or twenty five. Between successive rounds, normal respiration is allowed to give the needed rest.

During the practice, concentrate on the solar plexus and eventually the nervous system will become spiritually active. This will be manifested by a throbbing sensation in the spine and a lightness throughout the entire body.

# 6 Ujjayi(Ocean Breath):

Ujjayi breathing is a breath technique employed in a variety of Hindu and Taoist Yoga practices. In relation to Hindu Yoga, it is sometimes called "the ocean breath". Unlike some other forms of pranayama, the ujjayi breath is typically done in association with asana practice.

Ujjayi is a diaphragmatic breath, which first fills the lower belly (activating the first and second chakras), rises to the lower rib cage (the third and fourth chakras), and finally moves into the upper chest and throat. The technique is very similar to the three-part Tu-Na breathing found in Taoist Qi Gong practice.

Inhalation and exhalation are both done through the nose. The "ocean sound" is created by moving the glottis as air passes in and out. As the throat passage is narrowed so, too, is the airway, the passage of air through which creates a "rushing" sound. The length and speed of the breath is controlled by the diaphragm, the strengthening of which is, in part, the purpose of ujjayi. The inhalations and exhalations are equal in duration, and are controlled in a manner that causes no distress to the practitioner.

#7 Plavini (Floating Breath)

Plavini is not so much a breathing technique for getting air into the lungs as an air-swallowing technique for getting air into the belly. By both swallowing air until the stomach is bloated, when it sounds something like a drum if tapped, and keeping the lungs almost fully inflated, one can float in water for an indefinite time if otherwise undisturbed. By retaining a prolonged full pause and exhaling and inhaling very slowly, one is able, with the aid of an air-filled stomach, to remain afloat with comfort.

Stage 1:

Breathe in with ease. Relax at the top of the breath for a moment without straining the heart. Exhale with ease and relax the muscles as much as possible. After exhalation relax. Wait until a strong signal is sent from the nevel chakra. It feels like a spark. Catch it and inhale. Try to lengthen the time of stillness after exhalation. Leave a little air in the lungs after exhalation. This allows a longer duration to be achieved after exhalation as well as deeper relaxation

Stage 2:

Breathe in with ease. Relax at the top of the breath for a moment without straining the heart. Exhale with the lips pressing together. Allow a little hole so that the air can escape with only slight pressure. Pursed lip breathing. After exhalation relax. Wait until a strong signal is sent from the nevel chakra. It feels like a spark. Catch it and inhale. Try to lengthen the time of stillness after exhalation. Leave a little air in the lungs after exhalation. This allows a longer duration to be achieved after exhalation as well as deeper relaxation during his time.

Stage 3:

Breathe in with ease. Relax at the top of the breath for a moment without straining the heart. Exhale making a slight hissing sound "hhhhh" like in Ujjayi Pranayama. After exhalation relax. Wait until a strong signal is sent from the nevel chakra. It feels like a spark. Catch it and inhale. Try to lengthen the time of stillness after exhalation. Leave a little air in the lungs after exhalation. This allows a longer duration to be achieved after exhalation as well as deeper relaxation during his time.

#8 Bhramari(Nasal Snoring; Humming Bee):

Sit comfortably in any meditative posture. Sit erect. Inhale slowly and deeply through the nose. Let the inhalation caress the throat area. Then gently plug the ears with the respective index fingers and closed eyes. Exhale slowly producing a long and continuous humming sound. Enjoy the sound and vibrations produced during these breathing techniques.

Bhramari differs from the usual mouth snoring in that the lips are closed and vibrations of the soft palate are caused entirely by nasal airflow. Practice mouth snoring first in order to develop some voluntary control over the palate vibration process. Nasal snoring is more difficult. Approach control attempts gradually. The soft palate must be lifted toward the top of the pharynx sufficiently to produced flutter which may be very hard to control. The sound produced is commonly described as being like the buzzing of a bee. Although, in bhramari, one breathes both in and out through both nostrils and produces a snoring, buzzing or humming sound in both directions, expect somewhat different sounds from inhaling, which has a higher pitch, than from exhaling, which has a lower pitch. Bhramari is customarily described as involving rapid inhalation producing a high humming sound like that of a male bee and slow exhalation producing a low humming sound like that of a female bee.

#9 Sitkari (Teeth Hissing;Cooling Breath):

Sitkari pertains to the sound made by drawing air in through the front teeth-either tightly closed or slightly opened-with the tongue tip regulating the air pressure and sound. This technique pertains only to inhaling, except that exhaling normally takes place through both nostrils, after a usual full pause.

The sides of the tongue is pressed against the teeth, lining the sides of the mouth, if they are closed tightly, or expanding between the upper and lower; sets, if the jaw is opened slightly. The sound, a kind of reversed hissing, like that made when one suddenly touches ice or a hot object or feels a draft of hot or frigid air, should be regulated so as to be smooth and to sound pleasant. The experience has been described as "sipping air." This technique usually cools the mouth and may have both a cooling and a relaxing effect upon the whole body. Lips should close at the end of inhalation, preparatory to holding the full pause with chin lock. Closure of the lips ends the hissing sound, si, with a "sip."

#10 Sitali(Tongue Hissing;Serpent Breath):

Sitali refers to the sound caused when air is drawn in through the protruding tongue folded into a tube. During inhalation, curl up both edges of the tongue so that it forms a kind of tube. Breathe in through this tube. During inhalation the air passes over the moist tongue, cooling down and refreshing the throat. In order to be sure that the tongue remains moist, roll it back as far as possible against the palate. Do this during the entire exhalation so that the next breath is just as refreshing as the first. The resulting tongue position may appear more like the lower portion of a bird's beak than a tube, but variable opening or closing of the tube-like passage in the folded tongue, in cooperation with faster or slower inhalation, makes possible variations in loudness and softness and smoothness of the reversed hissing sound. Again, a cooling effect may be noted and, indeed, sought through this and the foregoing technique whenever needed. The tongue is drawn back into the mouth and the lips are closed at the end of inhalation. We can breathe out either through the throat or alternately through the nostrils.

#11 Murcha(Swooning):

Sit in your Asana and inhale. Retain the breath. Do Jalandhara Bandha by pressing the chin against the chest. Retain the breath till you expect fainting and then exhale slowly. This is Murchha Kumbhaka as it makes the mind senseless and gives happiness. But this is not suitable for many.

This exercise is recommended only for those already well advanced in the use of other breathing techniques. Its maximum benefit comes from repeated practice under controlled conditions wherein the practitioner knows what to expect. It involves a prolonged full pause held with a chin lock, until you experience the approach of fainting. Beginners may, indeed, faint. But experts remain seated upright, normally in the Lotus Posture, and attain a restful, pleasant suspension of consciousness. One breathes through both nostrils and may require several rounds and full pauses to attain his goal. If the approaching fainting appears to be leading to a collapse of posture, one may resist it until he regains physical self-control. When successful, one enjoys a prolonged, relaxed, euphorious, semiconscious swoon.

Oh yeah, no one should over exert themselves in any exercise. I'm going to make sure I only go 75%, never to put myself into danger or risk not getting full benefit from over exertion. I'll try doing this tomorrow, and see which ones I feel I get most benefit from. After this I'll try to figure out what Asanas or other things I can fit into my regimen. Please share your thoughts and experiences, too. Thank you. Namaste.

[Celtaur]

So how's the Kriya Yoga going ECBS now that you've been initiated.

Today I spent a few minutes doing one of my favorite poses which I talked about here. The Triangle Pose is one of the best for me because of the pain I get in my psoas, which I think is from both leaning on one leg often as well as sitting with one leg under me on a chair at times. This seated position puts my lumbar spine in a sideways curve which is causing tightening of the muscles on the right hip area.

I'm not sure of the spiritual implications/focus on the triangle pose, but considering where it's energy focuses being a hip opening pose, I would suspect it would work on the sacral chakra region.

[EyeCanBlackStars]

I haven't been able to practice Kriya very frequently because in a dirty environment it's better to not do things that leave one vulnerable, at least in my state of weakness. It is good to do this when everyone is asleep, but over here everyone in surrounding apartments often times wont go to sleep until 3 oclock, and then the others will wake around 4 oclock, just never a great time for me. Also the air is not great, this is an area with a good deal of pesticide and they spray it at night. So day time smog, car exhaust, people's dryer sheets, bbq, etc, and then at night is when they spray pesticide which is probably about the same level of unhealthiness, so I just don't feel in the mood I guess at this time.

I notice and also was told before, that the longer from initiation it is that I do not practice, the harder it is to get the same results. I feel after initiation first of all they do a cleaning, that is rather efficacious, I'm sure people get the same results in other practices such as reiki and such, but the real gift is the attunement to the emanation of the gurus, which inspire one with a natural intuition in the yogic processes. I am fully convinced in the gurus enlightenment as I felt their presence, and even the less unenlightened masters before me showed signs of having great telepathic and spiritual presence/power.

But oddly enough they spiritually infused an object that when I place on my head without any expectations notice an opening of my third eye very dramatically, a sensation of feathers and a used damp tea bag on and also the crown, but the crown to me is a little numb so it is hard to determine it's openness. So by this, it's almost like I under go reattunement and have my chakras reinitiated again, it's really amazing things to experience, without really any expectations.

The focus of Kriya yoga is very basic at least in the first stage, in later stages it turns to astrological yogic science, but this is more secretive, and to get this level of initiation there is probably already a telepathic bond between master and student, so it impossible for any abuse of the purpose and system of teaching. The sole purpose of the first stage of Kriya yoga, is the opening and constant enlightenment of invigorations of conscious breathing through the crown chakra, the fontanel. This is the fast path to enlightenment, up through the chakras and through the fontanel. Now I noticed the sensation was rather heavy and tingly, I'm not sure it spiraled on it's own, or if it was necessary, I feel that maybe there is merit to working on the chakra further after being able to focus it well, but this is not within the realm of first stage initiated Kriya teaching, most people when being initiated will see colors of red or orange, meaning they aren't capable of concentrating on higher chakras yet, at least to the degree required. So they are better off practicing until they are the level that requires perfecting the technique. Sorta like how you wouldn't tell a kid that can't even dribble the basketball to do a complex move to improve his game, I mean he can't even dribble yet...



The fontanel is said to be found is said to be found 10 fingers up from the Yin Tang, the point between the eye brows. Now notice how large the range of 10 fingers is depending on interpretation. Well find whatever interpretation works for you in order to find the spot where there is a meeting and then a soft spot on top of your skull. Personally for me it is 8 knuckles(both hands together) then I take up the bottom hand and then put the index and middle knuckle to the end of the the other hand, so it will line up perfectly. And then I use my middle finger to probe for the soft spot, but gently :P, it is pretty sensitive for me. It is said that yogis after using the sacrocranial pumping after awhile the sutures of their skull become looser and their skull actually starts to expand. For me this happened unnaturally due to an event being pushed off a bed playfully by a much loved cousin when I was a young age and hitting the corner of the wall with the back of my head. I am very thankful for this happening, and I wonder if this phenomena is used on purpose by some people. But also, after having done this initiation, a good friend I see almost every day commented that my head looked bigger and rounder than usual, I never talk about anything of this nature with that friend, so that observation is meaningful to me, I also verified this after looking into a mirror, I also often keep my hair short and shaved.

Anyways, so the fontanel, one should always keep concentrated unto the fontanel. I noticed this was much easier after having had chakras cleaned and attuned. But generally they instruct one to keep as focused to fontanel as possible by raising the "eyebrows" and putting the tongue on the roof, also the eyes should naturally be pointed unfocused upward at 45 degree and all concentration should be on the fontanel as focused and small an area as possible while feeling and hearing the breath. Eventually students will learn to feel the sensation of breathing through the fontanel. The raised eyebrows if one does it in the correct manner, will put pressure on that region in way that helps, also it makes sure that people are concentrating, if someone's eyebrows aren't up, they lost concentration, but this superficial muscle is not so important as the underlying muscles which are the real ones that have benefits when tensed, but it makes most sense to teach students to raise the eyebrows, because it is effective at teaching them concentration and also teaches them to use the actual muscles useful in this meditation in a simple manner, generally if a student can't feel what they are doing, it will just take time and patience to get there. Tongue on the roof of the mouth is good for conductivity when completing energetic circuits, for secretion of healthy enzymes, concentration, for other somatic effects, and then also if applied with the right pressure for fascial release to correct imbalances of the hemispheres and other things I haven't noticed at this time. To understand what I've said about fascial release, I recommend reading up on any well established book/manual on craniosacral therapy.

They then do internal and external yoga exercises, all the time with intense concentration on the fontanel. They experiment with focusing on different places at once. They emphasize the fontanel greatly, probably because most students will forget it entirely, or lack the level of awareness to see something with less that 50% of their concentration on it. So they will say focus on the fontanel 90% when doing internal exercises while you focus on other areas with the other remaining 10%.

The basic exercise are just microcosmic orbitals, and things that are similar to that including breathing in and holding at fontanel then breathing out and holding at lower chakra and then breathing in up, and just basically using the light of the fontanel to cleanse every part of your body. The direction they emphasis is the direction generally emphasised in qi gong, as well, going down the front of the body or front of spine and up the back of the body of back of the spine. The positions they use involve activation of hemispheres of the brain by stretching bowing to one side forward and the other side and by controlling the breathing rhythm they are able to get better results. They also cultivate sound by placing index fingers in ears, sometimes they may hum; the manner in which you do it also has an effect, it helps to imagine pulsating sound and energy through the finger, taking the finger out and then listening for the inner sound, while focusing on the fontanel. Basically anything that comes from the fontanel will help cleanse the consciousness. I believe all the beginning exercises are all done while focusing on the fontanel and divine beings.

The potential dangers of doing this without initiation where not described to me by the initiators, but they did make me sign that I will not give away the secrets to retain their purity, I believe this works at a much higher and subconscious level as well that I'm not aware of, which probably has more importance than giving just the little information I'm giving now, which is freely available on the internet, but my best guess, is without proper protection or guidance from a higher being, many things are able to come in through the fontanel. So this is why it is better to have some sort of practice with divine beings to assist you, or if you are already acquainted in astrological science or brotherhood you can use that as your meditation room in your fontanel.

Kriya teaching is very limited in beginning initiations, yet extremely effective and pretty much a jumpstart toward what I see enlightenment as being, the limits are the empowering things, like training wheels, they only focus on spiritual focus postures and breathing, and they only focus on the fontanel, the reason being is Kriya is a step by step process and I believe the fastest path to attain siddhis available to public. But in other chakra teachings I find to be more educational on the subject talk of the 7 chakras not being the limit of our existence, but we can ascend into higher chakras that are above the crown chakra, even thousands of, from this point many different teachings go many directions. Some go astrological and talk about Sirius being the Christ chakra, and other teachings talk about levels of astral beings. But the important thing, is that there are things above the fontanel which we are utilizing but at the same time, there is a risk if not initiated for this exercise to be exploited or to be something not beneficial. I believe the gurus of Kriya to be very pure in heart, they are the reason I have faith in humanity, actually. I like to imagine humanity as a gradient, there is 0 and then above that is positive good force and below that negative force, and below that and above the very top no points of return. So Kriya would be at the highest end of the spectrum, but I below 0, truthfully but for the purpose of being a mediator of what is negative and good, and for proper transmutation of what is negative into good, that is why I wouldn't want to further associate myself with Kriya teaching, because it is very pure and of pure intention and heart and for the brightest end of the spectrum not to be tainted with any illusions of reality or societal existence, even so most initiates and masters don't abandon their ordinary living, but still are able to enjoy the benefits. Once people choose that direction they generally wont turn back too far. It's all about improving a person's karma so they can get spiritual attainments within relatively fewer lifetimes. I feel I may have had experience of this in previous lifetimes because I was doing postures and things before they would give it, as if I was expecting them to say "Do this" like I would fall into the pose naturally, or else they were just projecting subconscious instructions before actually giving them orally, not sure really, hard to say.

The actual techniques in first initiation aren't anything special, they are very simple and easy to use, they are comparable to other systems, and many of them are googleable online, although might not be kept in the original format.

Here is what I came up with before I went to initiation just from doing some online research, although I ended up stopping part way through:

I'm going to try some Kriya & Kundalini yoga stuff now, the numbered items are the things I'm actually considering as exercises, the other things are just important vocab for proper communication:

Prana
Apana
Udana
Samana
Vyana

Mula Bandha
Jalandhara Bandha
Uddiyana Bandha

Pratishta
Visarjan

#1 Maha Mudra, Bandha, & Vedha
#2 Navi Kriya
#3 Kriya Pranayama
#4 Yoni Mudra

Prana: literally the "forward moving air," moves inward and governs reception of all types from the eating of food, drinking of water, and inhalation of air, to the reception of sensory impressions and mental experiences. It is propulsive in nature, setting things in motion and guiding them. It provides the basic energy that drives us in life. Prana Vayu governs the movement of energy from the head down to the navel, which is the Pranic center in the physical body. Prana governs the intake of substances.

Apana: literally the "air that moves away," moves downward and outward and governs all forms of elimination and reproduction (which also has a downward movement). It governs the elimination of the stool and the urine, the expelling of semen, menstrual fluid and the fetus, and the elimination of carbon dioxide through the breath. On a deeper level it rules the elimination of negative sensory, emotional and mental experiences. It is the basis of our immune function on all levels. Apana Vayu governs the movement of energy from the navel down to the root chakra. Apana governs the elimination of waste-materials.

Udana: literally the "upward moving air," moves upward and qualitative or transformative movements of the life-energy. It governs growth of the body, the ability to stand, speech, effort, enthusiasm and will. It is our main positive energy in life through which we can develop our different bodies and evolve in consciousness. Udana governs the movement of energy from the navel up to the head. Udana governs the release of positive energy. Generally, Prana and Udana work opposite to Apana as the forces of energization versus those of elimination.

Samana: literally the "balancing air," moves from the periphery to the center, through a churning and discerning action. It aids in digestion on all levels. It works in the gastrointestinal tract to digest food, in the lungs to digest air or absorb oxygen, and in the mind to homogenize and digest experiences, whether sensory, emotional or mental. Samana Vayu governs the movement of energy from the entire body back to the navel. Samana governs their digestion.

Vyana: literally the "outward moving air," moves from the center to the periphery. It governs circulation on all levels. It moves the food, water and oxygen throughout the body, and keeps our emotions and thoughts circulating in the mind, imparting movement and providing strength. In doing so it assists all the other Pranas in their work. Vyana Vayu governs the movement of energy out from the navel throughout the entire body. Vyana governs the circulation of nutrients. Vyana and Samana are opposites as expansion and contraction.

Mula Bandha(Root Lock):

  

Press the Yoni(Conceptional Vessel 1) with the left heel. Keep the right heel pressed at the space just above the organ of generation. Contract the anus and draw the Apana Vayu upwards. This is called Mula Bandha. The Apana Vayu which does the function of ejection of excreta has natural tendency to move downwards. Through the practice of Mula Bandha, the Apana Vayu is made to move upwards by contracting the anus and by forcibly drawing it upwards. The Prana Vayu is united with the Apana and the united Prana-Apana Vayu is made to enter the Sushumna Nadi. Then the Yogi attains perfection in Yoga. Kundalini is awakened. The Yogi drinks the Nectar of Immortality.

Jalandhara Bandha(Just to reinforce previous description;Throat Lock):

  

Contract the throat. Press the chin firmly against the chest. This Bandha is practised at the end of Puraka(inspiration) and beginning of Kumbhaka(retention). Generally this Bandha is done during Kumbhaka only. The gastric fire, which is situated in the region of Nabhi, consumes the nectar which exudes out of the Sahasrara Chakra through the hole in the palate. This Bandha prevents the nectar being thus consumed.

Uddiyana Bandha(Fly up;Abdominal Lock):

  

The Sanskrit word “Uddiyana” comes from the root ‘ut’ and ‘di’ which means to “fly up.” When this Bandha is practised the Prana flies up through the Sushumna Nadi. Hence the significant name. Empty the lungs by a strong and forcible expiration. The lungs will become completely empty when you exhale forcibly through the mouth. Now contract and draw up the intestines above and below the navel towards the back, so that the abdomen rests against the back of the body high up in the thoracic cavity. This is practiced at the end of Kumbhaka and beginning of the Rechaka(expiration). When you practice this Bandha, the diaphragm, the muscular portion between the thoracic cavity and abdomen, is raised up and the abdominal muscles are drawn backwards. If you bend your trunk forwards, you can easily do this exercise. Uddiyana Bandha is the first stage of Nauli Kriya. This exercise helps a lot in keeping up Brahmacharya(Celibacy). It imparts beautiful health, strength, vigour and vitality to the practitioner.

Pratishta:
This is practiced only to initiate other Pranayama techniques. It is done ONE times - starting from muladhara chakra to ajna chakra and then to kutashta. exactly as shown - one times. Whenever mentioned. for the chakras from muladhara chakra to ajna chakra OM is made on the back of the body - along the spine. Your Love and devotion for God will always open your sahasrara chakra. Love is the key to God. All you need to learn is to allow God to enter and flow through all parts of your ego as well - make your body a temple of God - then all of your ego will be dissolved in the Divine Love flowing from God through you.

Visarjan:
Some Pranayama techniques do require visarjan by the end of their practice. This is the case whenever Pratishta is required at the beginning to initiate an exercise. It is exactly the same as Pratishta but in the reverse direction. Starting OM into kutashta then proceeding to ajna chakra and down to muladhara chakra. One OM per chakra - Visarjan is made ONE single time per exercise and exactly as shown in the animated graphic below. For the chakras from muladhara chakra to ajna chakra OM is made into the back of the body

#1 Maha:

Start with Pratishta. Then place the left heel around the coccyx, exactly where I don't know and stretch out your right leg. Now with OM in your kutashta(pineal gland) and fully open for God - you bow forward. Bow as much as you comfortably can in a very relaxed position and grab unto the right leg as far down as you can. Repeat 12x Mantram OM into Maludhara Chakra. Maladhara Chakra is about the anatomical part you sit on NOW doing this Maha Mudra - at the lower end of your spine. the procedure therefor is exactly the same as for Navi Kriya (front part of Navi Kriya) - but now during Maha Mudra you direct OM into Muladhara Chakra.

After you completed 12 Mantram OM - you then change legs and sit on the other foot as shown below. Then bow forward againand do again 12 times the Mantram OM into Muladhara Chakra.

Remember the correct attitude of opening for God and giving all your experiences, emotions, thoughts, memories, and actions to God. This attitude should be a permanent attitude you learn while practicing all part Maha Mudra and should become a permanent attitude in all situations of your life.

Maha Mudra:
This is the most important of all Mudras. Hence it is called ‘Maha Mudra.’ Press the anus carefully with the left heel. Stretch out the right leg. Catch hold of the toe with the two hands. Inhale and retain the breath. Press the chin against the chest firmly (Jalandhara Bandha). Fix the gaze between the eyebrows (Bhrumadhya Drishti). Retain the posture as long as you can and then exhale slowly. Practise first on the left leg and then on the right leg.

Maha Bandha:
Maha Mudra is the preliminary exercise for this. Press the anus with the left heel. Place the right foot upon the left thigh. Contract the anus and muscles of the perineum. Draw the Apana Vayu upwards. Draw the breath slowly and retain it by Jalandhara Bandha as long as you can. Then exhale slowly. Practise first on the left side and then on the right side. The Bandha destroys decay and death. The Yogi achieves all his desires and obtains Siddhis.

Maha Vedha:
Sit in Maha Bandha posture. Draw the breath slowly. Retain the breath. Press the chin against the chest. Place the palms on the ground. Rest the body on the palms. Raise the buttocks slowly and strike them gently against the ground. The Asana must be intact and firm when you raise the buttocks. This Kriya destroys decay and death. The Yogi gets control over the mind and conquers death. There is not much difference between Maha Mudra, Maha Bandha and Maha Vedha. They are something like 3 stages of one exercise.

Some of these things I wasn't even taught, but maybe it is left for the next level of initiation or just not the lineage I was learning who knows.

Here is a really good link with more info, and probably describes it in a much satisfactory manner than I can.
http://www.kriyayogainfo.net/files/K...ond%20part.pdf

I feel I've grown a lot just from the little time there, but to be honest I think it was because I was sucked into it, it was meant to be, I mean I didn't even pay to go, because a family friend took care of it for me, but I feel that I really always wanted to go, but this gave me the perfect reason to go, rather than just going on my own for the benefits, which I wish I should have done earlier.

Namaste. I really got a lot from Kriya, I think if I talk anymore about it my head will explode, hehe.

I also included the pdf as an attachment in case the other link ever goes down. Also, this the second part of a book I guess, I'm too tired to look for the first part, I'll maybe post it tomorrow, and share some other types of yoga I've come across that I think are valuable, as well.

[ToMasHijinx]

Is there any alternative Yoga positions for say someone who has arthritis or is just not able to sit in the traditional asana with the legs under each thigh...I can see the benefit of that, but I have a short femur issue.

Thanks for your posting and for any help you can offer.

Namaste

[EyeCanBlackStars]

Yes, for Kriya beginner level can either just be on the knees, or what I recommend is sitting at the edge of a chair. This is what is used for microcosmic orbital sessions along with horse stance. Kriya yoga is almost the same thing, except more exact and efficacious and oriented toward sublimation and kundalini, rather than cultivation.

Microcosmic orbital pictures, most of links on first page are great for information.

http://images.google.com/images?q=microcosmic+orbit

This next book I link through google, I guess the author is trying to emphasize it is Caucasian origin because most yoga we think of as coming from Asia, but I actually doubt that this is purely Caucasian origin, but it is probably just been held within Caucasian line of heritage for so many generations and shows that flavor, probably originating elsewhere. But I guess the author really wanted to stress Caucasian for some reason, anyway it might be of some help if you ignore what I just typed. Anyway, I don't consider myself Caucasian and it still worked for me. :P

Western Origin Yoga
http://www.google.com/search?q=site%...caucasian+yoga

Rune Yoga
http://www.google.com/search?q=site%...+armanen+runes

PS I don't consider myself Caucasian, but it still worked for me :P

In yoga every detail is for a reason, same thing with rhythm and order, but it is not necessary to get the benefits of basic mechanics and intention. The main emphasis in kriya yoga is the spine, so you want to make the spine nice and straight by doing the locks/bandhas described above. It's also important to remember that nothing should be in excess to where you have strain, although when being initiated I had intense pain in my bone and I feel it potentiated my experience. Because earlier today I hit my hipbone against this sharp edge of a bar table, and it had this big red bump come up, and the yoga I did after that felt like ecstasy, and felt much more energy being channeled. Anyway if you do the lock too hard it will lose benefit and if you do too soft, you'll lack benefit, so you'll get the hang of it.

Probably the best exercise I'd do in the chair is this. You want to focus on your fontanel, and lift your eye brows up and you should feel the stretch in your temple and near your fontanel. Focus on your fontanel exactly find the indentation and imagine an area the same circumference as a pencil where all your attention is channeled to and then into peripheral awareness. Skull should feel as if it is attached to a string pulling it up light medium effort, chin should be slightly down, the tongue should pushed back to the soft palate, breathing should be soft, silent, steady, paced, slightly long but not strained. There shouldn't be any strain in the body everything should feel light.

You can practice putting all your focus into the fontanel by taking the fontanel focus and like a sponge go around your body making sure to soak up any awareness that isn't being controlled properly. You do this by awareness 100% fontanel to 90% fontanel 10% body region and then keep on going around the body until you've touched all the body then focus 100% on the fontanel and it should feel like you are sucking all the before uncontrolled awareness into the fontanel. The details for it to be more efficacious I'll leave to you, but you should generally start at the forehead and then go down the body breaking it into sections anyway you please or find best. This is a fast way to warm up or get concentrated.

Now the Bow which is probably described above, but it is my favorite move so I'll describe it again.

The pattern for the first orbital should be set to your taste, but what I remember being demonstrated was something like this. The breathing was 4-7 seconds breathing in and 2-4 seconds hold and 4-7 breathing out and 2-4 hold repeat. And the breathing was always through the nose and done silently and as light as comfortable. This is the type of yoga where people hype the breathless state. What they say is you start to breath through prana coming in and out the fontanel. For the chakras there will be a front chakra and a back chakra, the back chakra will be in the back of the spine while the front chakra will be in front of the spine. You will breath done into the front of the spine, while breathing up along the back of the spine. So focus on the fontanel 100% for awhile then when you feel it is time, you start by breathing down out into the front 3rd eye chakra, then hold and imagine your attention is now 90% fontanel and 10% 3rd eye chakra. Breath in up from the back of head(back of 3rd eye chakra) and up into the fontanel and then hold. Now your next breath out will be into the throat chakra, and you will repeat the similar pattern. Also, one should know not to get hung up on imagining the energy moving or that a slower breath is needed for farther distance of chakras, you may at the start feel the need to do longer breathing farther down you go, however. Do whatever brings the most benefit. Now once you've reached the the base chakra and breathed up to the fontanel, you have completed the going down part, now it's time to go up! So you will breath down the base chakra once more and then go up until you get to the 3rd eye, and breath into the fontanel from the back of the 3rd eye chakra(back of head), if you have done it properly or enough times you will feel like the tip of your head is submerged in swirling water or a sharp prickly needle sensation. So the total cycle should go like this:
fontanel
front 3rd eye, back 3rd eye, fontanel
front throat, back throat, fontanel
front heart, back heart, fontanel
front solar plexus, back solar plexus, fontanel
front sacral, back sacral, fontanel
front base, back base, fontanel
front base, back base, fontanel
front sacral, back sacral, fontanel
front solar plexus, back solar plexus, fontanel
front heart, back heart, fontanel
front throat, back throat, fontanel
front 3rd eye, back 3rd eye, fontanel
continue focusing on fontanel and get dizzy :P

Now once you finish this you can breath a couple times, but it's pertinent to hold your attention on the fontanel do not lose focus or you will lose everything you built up. Imagine you are breathing in and out through the fontanel.

Now breath in, hold, and bend forward, your head down as far as you can. If you were in the lotus asana your head should touch the ground and arms stretched out in front of you, if in a chair your head should be as far down as you can go. Once you are down there, do not lose focus on the fontanel. It is very easy thing to do. To make sure you never lose focus on the fontanel you should keep your eyebrows up tight(dont worry you wont get wrinkles, it might actually help! it helped me :P), whenever your eyebrows fall it will remind you that you lost focus. You will breath out, while focusing on the fontanel. Now while bowed you will stay there for awhile until you are comfortable. What they teach is to go ahead and try recruiting your attention again to the fontanel in this different posture, so you would:
90% fontanel 10% forehead, then do face, then do neck and shoulders, then do the chest and arms, then do the upper abdomen, lower abdomen, hips, etc, until you feel good about it, I would just stop at hips and then then focus 100% on the fontanel, you should feel that you recruited extra attention to there now. Now breath in and hold and lean toward the right, while stretching your leg out. Imagine you trying to lay your head to your leg, and also trying to touch the knee with your left hand around your back. So you will be touching your right side of your head to your right leg, now reach your hands massage your feet. Put your right hand over your toes and massage while the left hand goes over the middle section and massages, this will relieve tension as well as open up channels further. This will stretch the left side of your spine and effectively widen that channel. You could also feel some sensation in your left skull hemisphere as well. Hold until comfortable but always focus on the fontanel. Imagine this like trying to blow up a balloon to make it larger when there is no pressure, you want to keep your concentration on the balloon while blowing it up so it blows up big, or else you will continually be blowing it up letting air out blowing up and letting air out.

So now breath in hold and pull leg in and bow again in front, and do the recruiting exercise described earlier again to recruit attention to the fontanel again. Now to the same thing to the left. You will then be opening up the right side of the channel. If you are in a chair you can just put your whatever knee to whatever side and you can stretch out your leg at the same time. What is really important is the spine. The only problem with sitting is the pressure on the spine. Maybe someone can manage a standing version of this? I don't know. The best teacher is our own intuition and observation. So I hope this helps one find a system that works well.

Now breath in hold move back to forward, and stay there, you may recruit to fontanel again just for the heck of it, and now hold and bring yourself back upright while keeping focus on the fontanel the whole time to not let your pressure slip out. Breath out the fontanel and feel the skull expand. I think this is the move that is responsible for the skull expanding. I get the most benefit from this move so far.

After you've done the bow you can follow by doing another micro cosmic orbit. But you can do it in this manner, which the yogis tended to have us do at the end of the session.

fontanel
front 3rd eye, back 3rd eye, fontanel
front throat, back throat, fontanel
front heart, back heart, fontanel
front solar plexus, back solar plexus, fontanel
front sacral, back sacral, fontanel
front base, back base, fontanel
front base, back sacral, fontanel
front sacral, back solar plexus, fontanel
front solar plexus, back heart, fontanel
front heart, back throat, fontanel
front throat, back 3rd eye, fontanel
front 3rd eye, um something or just straight to fontanel?

Relax breath in and out the mighty fontanel prana organ!

Now another thing to do once doing this is to do candle meditation, focus your eyes 45 degrees above candle, and have your eyes unfocused or focused around 5 feet away or something you have to find on your own. There is a distance if you focus, you will see certain nervous processes taking place. If you focus your eyes together in a certain manner and at a certain focus distance, while eyes closed it's much easier to see nervous processes, such as the third eye, nebula, sparks, etc.

You can learn to hear the inner sounds, by closing your ears which your index finger or middle finger. Eventually I caught on to the trick where you would focus a certain quality healing qi to the end of your finger, which will help you find the sound. The ears are also said to be the extension of the kidneys and this I find to be true. The ears are probably the most effective micro acupuncture system, because their connection to the kidneys. It is said in this "practice" the important organs peripheral to the obvious nervous system and glands are the heart and the kidneys. These will often be the limiting components when doing things in this "practice". One can also just put their palms over their ears and rub them. By using the ears one can adjust the plates in the skull to get better alignment. All it takes is holding your finger somewhere for a certain amount of time with a certain amount of pressure(often light pressure) and it can get rid of a headache it can change the way people think, this is done in cranio-sacral therapy. I also recommend studying this because that therapy system can give many benefits for enhancing the the spinal pump, responsible for sublimating the sexual spinal essences into the brain to enhance and nourish the spirit, given that one also does other energetic and spiritual work to complement it. By listening with the ears plugged with a finger and then the ears unplugged, one can learn to listen to the nerves or the inner sound all the time.

Inner vibration can be felt just by observing it in the body. One can also place their middle finger into the lao gong or middle of palm to feel the vibration of energy, which will be abundant if one doesn't waste their energy through "sinful" activities or negative obsessions.

The thing about meditation or yoga, is this is something one has to do constantly. When you are walking somewhere, focus on your fontanel, see your inner light, hear your inner sound, feel your inner vibrance. Be aware of yourself, be awake, be aware of your actions, be aware of your agendas, and your emotions. By being in this state constantly we can ascend our normal senses and become a more perfect being and attain a better awareness that will extend well into our next journey.

Also, if one is in the presence of bad things, it is best to boil some water with asafetida and sprinkle or rub unto the fontanel to keep it clean. I'd also recommend putting some behind the back of the ears, forehead and belly button and nipples. The next thing I'd also recommend is using roses. Rose petals dipped in holy water over the eyes and temple will help. It helps to do qi or energy emissions through roses.

There is a legend that someone prepared an elixir of immortality with roses and other ingredients, I think roses are great tool for reaching a blissful state or loving state of openess. I recommend asafetida for getting rid of parasitic elementals or ghosts. Also, by burning it to ash and rubbing it, it has a greater effect. There are some other good herbs for turning into ash, but I can't think of them off the top of my head. Because asafetida worked so well to ward off possessing energy parasites. Sorry, I just feel it's important thing to know, if I didn't have this I would not be able to practice and open myself up. That is the main reason I see benefit in protection of gurus. They guide you and help to free you of bad karma, they also protect your somewhat. They make sure you are going in the right direction while installing correct unconscious bodies of understanding. Once initiated when a yogi speaks, it's like he is speaking in my own tongue, for every sentence he speaks, I hear 4 other sentences in my head at the same time.

Hope I didn't write too much, and hope some of this is helpful!

Namaste