Kundalini.Tantra.by.Satyananda.Saraswati

Sit in any meditative pose which allows the knees to firmly touch the floor. Those who
cannot sit like this can practise Jalandhara bandha standing. Place the palms of the hands
pn the knees
The chin lock
Close the eyes and relax the whole body. Inhale deeply, retain the breath inside and
bend the head forward, pressing the chin tightly against the chest (particularly the
sternum). Straighten the arms and lock them into position. Simultaneously hunch the
shoulders upward and forward - this will ensure that the elbows remain locked. The
palms should remain on the knees. Stay in the final pose for as long as you are
comfortably able to retain the breath. Then relax the shoulders, bend the arms, slowly
release the lock, raise the head and exhale. Repeat when the respiration returns to normal.
Practise 5 times.
Note: The whole practice can also be performed with the breath retained outside.
* Never inhale or exhale until the chin lock has been released and the head is upright.
* Persons with high intracranial or blood pressure, or with heart ailments, should not
practise without expert guidance.
Practice 2: Khechari mudra
Close the mouth and roll the tongue backward so that the normally lower surface
touches the upper palate. Try to bring the tip of the tongue as far back as possible without
strain. Keep it there for as long as it is comfortable. If you experience discomfort, relax
the tongue for a few seconds and repeat. Alter some practice the tongue may be able to
extend beyond the palate and up into the nasopharynx, where it will stimulate many vital
nerve centers.
Breath: Breathe normally during this practice unless ujjayi is used.
Over a period of a few months, however, it is usual to reduce the breathing rate to 7 or
8 breaths per minute. With careful practice, preferably under expert guidance, the
respiration rate can be further reduced.
Note: Advanced practitioners sometimes erode or slowly divide the frenulum
membrane beneath the tongue. This is not recommended here, and should only be
attempted under direct guidance from a guru.
Practice 3: Ujjayi pranayama
Practise khechari rnudra. Contract the glottis in the throat. When you breathe under
these circumstances, a very soft snoring sound should automatically come from the throat
region. It is like the sound of a sleeping baby. Feel that you are breathing through the