Kundalini.Tantra.by.Satyananda.Saraswati

completing a full round in one respiration cycle without strain or suffocation. In the
beginning, it may be necessary to break in the middle of each round, or to take a short
rest at the end of each round and take a few normal breaths. As you develop the capacity
to hold the breath for longer periods, and to control inhalation and exhalation, this
concession may be disregarded.
3. After long inner breath retentions, it is best to breathe in slightly before breathing
out. In many of the kriyas, such as maha mudra, maha bheda mudra, naumukhi and shakti
chalini, where the breath is held inside for prolonged periods, there is a tendency for the
lungs to lock. The best way to overcome this problem and release the lungs, is to breathe
in slightly before breathing out. This will make the kriyas much easier to do.
4. While learning each kriya, check that you are doing all the steps and that they are
being done correctly.
Chapter 14
The Kriya Yoga Practices
By tradition there are a total of 76 kundalini kriyas of kriya yoga. We present the
following 20 main practices, which are sufficient for the daily practice of any sincere
sadhaka.
The practices are divided into three groups: those which induce pratyahara, those
which induce dharana, and those which induce dhyana. It should be noted that these three
states are actually a continuity of evolution, that is, the consciousness flows from one to
the next without any apparent dividing point - so these practices should be done in an
unbroken sequence. Of course, from the first day, the practice of these kriyas will not
necessarily lead to such exalted states of awareness, but if they are practised properly
with correct guidance, by an aspirant who is ready for them, then most likely, one day
they will. It will be at that stage that the constant, unbroken progression of awareness will
become essential. Remember, you should learn one kriya per week.
PRATYAHARA PRACTICES
№ 1: Vipareeta karani mudra (the attitude of inversion)
Assume vipareeta karani asana (described in chapter 9).
The chin should not touch the chest.