Inner Engineering - Shambhavi

This 31st March, visited Isha Yoga again. Was blissfull to be able to meditate at the Dhynalinga for almost an hour. Men had a dip at Suryakundu and women at Chandrakund.

To be able to do Shambhavi besides Adhiyog the bust sculpture of the first yogamaster is a great experience.

Shambhavi Mahamudra, a crash course of which say:

· All rules are my rules,

· This moment is inevitable

· I am responsible for everything

· I am not the body, I am not the mind

· I am a mother to the world.

You are advised not to do it, except under the guidance of a qualified trainer. There are just my precise notes for  quick references as and when I need them.

There are few steps in this, the first part is the preparatory exercises and the second part is the actual kriya itself.

There are three preparatory exercises:
1. Pathang asana (the butterfly)
2. Shishubala asana (rocking child)
2a. Right leg
2b. Left leg
3. Nadi vibhajan

Exercise 1 and 2 has to be done for 2mins and 3rd has to done 3times.
The main focus area of these exercises is to strengthen the base of spinal chord.

Now the second part starts which is a 5step process. To do this one should sit in Artha Sidhasana, which is sitting with left lower foot pressed firmly towards mooladhara. :
1. Reverse U-breathing. Start and end with exhalation from left nostril. While breathing from one nostril the other should be closed. 6mins
2. A-U-M chanting. This starts with ‘A’ from little below navel, ‘U’ from chest & lungs, ‘M’ from throat with closed mouth. One can feel the vibrations inside. 21times.
3. Rapid breathing or rabbit breathing with head slightly up and focus on junction between the eyebrows. 3mins.
4. Bandas which is neck, diaphragm and anal locking with fullest and with emptiness. Depends on how long one can hold his/her breath.
5. With head slightly up and focus between the eyebrows, normal breathing. 5mins.

In all the entire kriya is for 21mins. Basically there are three important steps in pranayama
1. Pooraka (Inhalation)
2. Rechaka (Exhalation)
3. Kumbhaka (Retention)

In kumbaka there are two types, again Antar kumbhaka (holding the breath after inhalation) and Bahya kumbhaka (holding the breath after exhalation).

That is what is used here with minimal effort and simple steps. One needs balance of body, stability to sit through for 21mins which is where the preparatory exercises help.

What better gift can you give some one than you time and my sis Thara did just that.