Kundalini.Tantra.by.Satyananda.Saraswati

They must both reach the navel at the point of full inhalation. When you feel that the two
forces are meeting in the navel, perform kumbhaka, retention of breath, and then develop
mental awareness of the single central point of force in the navel. Do not strain. Release
the breath and continue this practice in your own natural rhythm.The awareness of the
two forces travelling and meeting in the navel center must be simultaneous. Now, as the
two forces are converging in the navel, gradually allow moola bandha to take place. Go
on contracting moola bandha as you heighten your awareness of the force which is
centered in the navel. Hold your breath for as long as you can, while centralizing the
force in the navel and performing moola bandha. As you release the breath, release moola
bandha as well. Do not strain. Go on practising for 3 minutes or more.
Practise
Practise the techniques for awakening manipura chakra for one month and then
proceed to those for anahata chakra. Nauli may be difficult for many people; do not strain
or overexert. It is best not to attempt it until you have mastered agnisar kriya and
uddiyana bandha. The practices for awakening ajna, mooladhara and swadhisthana can
also be continued.
Month 5
Chapter 8
Practices for Anahata Chakra
Anahata chakra can be awakened very simply through the practice of ajapa japa.
Japa means "repetition" and ajapa is the repetition of a mantra until it ultimately becomes
the spontaneous form of your conscious awareness.
Another important practice in anahata awakening is bhramari pranayama. Although it
is called a pranayama, bhramari is actually a meditational practice. It is not directly
related to controlling prana, as are other forms of pranayama. In the scriptures, the heart
center is termed, "the center of unstruck sound" and also "the cave of bees." In bhramari,
the humming sound oi the bees is produced and traced towards its source. This develops
deep mental and emotional relaxation and is extremely effective in cardiac disorders.
Anahata chakra is the center of bhakti or devotion. It is awakened in accordance with
the degree of devotion to guru, God, or personal deity, in whatever form or non-form one
may visualize or understand the spiritual intelligence of the universe. All practices of
yoga, especially when done with the blessings ol the guru, will automatically awaken
devotion in the spiritual heart (anahata chakra). There are many excellent books on bhakti
yoga which will help to inspire the aspirant to follow this path. Any biographies of saints,
yogis and bhaktas will also be useful. An excellent description of the process of bhakti