Self-Care Kriya Breath Work

Source: Sattva Yoga Teacher Training Manuals

Anand Mehrotra, Sattva Yoga Academy, Rishikesh, India

Nadi Shodana (alternate nostril breathing)

& Bhakstrika (bellows breath)

Intention:      Calm the mind and boost energy.

Description: Sit in a relaxed position and breathe normally. Life the right hand, place the index finger and middle finger at the eyebrow center (Pranayama Mudra) and close the right nostril with the thumb. Inhale through the left nostril, close the left nostril with the ring finger, and exhale thru the right nostril with force. Repeat this, breathing in through the left nostril and out through the right nostril at a rapid pace, using the diaphragm to apply force on the exhalation. Repeat on the other side, inhaling through the right nostril, and exhaling through the left nostril.

Drishti:           Eyes closed.

Duration:       At least 20 breaths on each side at a pace of one breath per second. Can be done for several minutes.

Benefits:        Nadi Shodana calms the mind, soothes anxiety and stress, and promotes mental clarity. Bhakstrika gives you an instant boost of energy and elevates depression and lethargy. Oxygenates blood and purifies the blood and the respiratory system.

Shoulder Shrug

Intention:      Release tension. 

Description: Sit in a relaxed position, crossed-legged, on the heels, or in a comfortable sitting pose. Shrug both shoulders up on the inhale, and drop them down on the exhale. Do this at a relatively rapid pace with a powerful breath.

Drishti:           Eyes closed or open.

Duration:       1-2 Minutes.

Benefits:        This loosens up the tension in the shoulders and relaxes the upper back allowing more energy flow.

Breath Kriya: Cleanse and Activate

Intention:      Cleanse and activate the Pranamaya kosha.

Description: To practice, begin in Siddhasana. Bring your arms 60 degrees up; palms are opened and facing forward, fingers together, thumbs away from the other fingers (“mitten mudra”). Bring the right arm down, and as the right elbow hits the ribs, you inhale thru the nose in the moment of impact. As the right arm goes up, the left arm comes down to the ribcage and you exhale through the mouth with the left side impact. Keep the torso loose, moving with the breath, spine fluid, moving left to right. It is important that you hit on the side of the ribcage to cleanse and stimulate the lymph. Breathe in through the nose and out through the mouth (strong breath).

Drishti:           Eyes closed or open.

Duration:       4-15 minutes 

Benefits:        Cleansing and energizing, mood increasing, shifts emotional state, awakens the energetic center of the body, great for brain health, changes the energetic state, and builds lung capacity.

Mantra Kriya: Sri Yantra Kriya

Intention:      Invoke the presence of Laksmi, unify heart and mind, abundance, clear and strengthen aura, fulfillment.

Description: To practice, begin in Siddhasana, or any comfortable seated position with a lengthened spine. Close your eyes and bring your awareness to the heart chakra with the Lotus mudra as you chant SHRIM. Move your awareness with Manaskar mudra to the 3rd eye and chant KLIM. Continue following your awareness back to the heart chakra with Gyana mudra using both hands (left palm facing up and the right palm facing forward, both in front of the heart center) and chant LAKSHMI. Again, move your awareness with Manaskar mudra to the 3rd eye, chanting NARAYANA. Chant NAMAHA as your hands move above your crown chakra and outward (palms facing forward) as you expand your awareness to the energetic field around your body. Bring in asana after the meditation for distribution of energy, integration, and grounding. This is a meditative kriya practice. The mantra is chanted softly, and the movement is slow and gentle.

At the end of the kriya, guide your students to bring the mantra into silence. Then, have them stop the mudras (movement) and only stay with the flow of dharana and mantra. Slowly, let go of the mantra and stay as a silent witness.

Variation 1: Bring your awareness to the heart center and chant SHRIM (out loud softly or silently). Visualize the Sri Yantra at your heart center, extending outward in all directions (you are at the center of the Yantra).                  

Variation 2: This is the same same practice as Variation 1, but without the mudras and chanting the mantra silently. This variation is called Sri Yantra Meditation. It can also be practiced in Savasana. If practiced in a group setting, change the mantra out loud for a few rounds until the mantra has been established.

Drishti:           Eyes closed or open.

Duration:       Minimum 9 minutes

Benefits:        Increases positivity, nice to do before bed.

Sattva Yoga: Warrior Breath Kriya – Warrior Breath 1: Chest Expansion

Intention:      Increase and expand energy.

Description: To practice, take a wide stance, toes turned out, and knees slightly bent. Extend your arms straight, elbows slightly bent and palms open – facing each other. Inhale in 2 parts through the nose as you draw your arms halfway back, bringing your palms into fists (synchronize the movement with your breath, expand through the chest, and draw shoulder blades together). Hold the breath in and squeeze every muscle in the body (relaxing the face). Exhale in 2 parts through the mouth returning your arms to center, palms wide open.

Drishti:           Eyes open, focused, and straight forward.

Placement:    Beginning or middle

Duration:       Minimum of 5 rounds(breaths) of 1 or 3 variations (or 15 minutes before a meal to elevate energy)

Benefits: Transform the energetic body by releasing energy, shifting and expanding energy, increasing capacity to move energy, and use the body’s resistance to uplift and invigorate. Warrior Breath is energizing, warming, grounding, and awakening.

Sattva Yoga: Warrior Breath Kriya – Warrior Breath 2: Earth to Naval to Crown

Intention:      Neutralize and expand energy.

Description: To practice, take a wide stance, toes turned out, and knees slightly bent. Open your arms to the sides, engages your core, and bring the upper body slightly forward. Inhale in one part as you sweep your arms to the earth, gathering energy. Rise, bringing the energy to your navel by crowing your arms and forming fists. Hold the breath in as you return to a strong mid-stance with elbows at sides pressing shoulder blades down. Second part inhalation, bring both arms straight up with palms opened wide. Hold and gaze up, with your arms and legs straight. Apply the root lock and keep your shoulders pressed down. Exhale in two parts through your mouth. First part, cross arms swiftly down, returning to a strong mid-stance. Second part exhale, squat down while crossing your arms, releasing and expanding energy into the earth. Gaze down but keep your spine strong and your chest open. Pause slightly each time the hands are at the waist. Use the crossing arm movement when your hands pull up from the earth, when arms draw down from above, and when releasing the energy back to the earth. Practice with smooth movements, focusing on bringing energy up. Allow drishti to follow movements.

Drishti:           Eyes follow movement.

Placement:    Beginning or middle

Duration:       Minimum of 5 rounds(breaths) of 1 or 3 variations (or 15 minutes before a meal to elevate energy)

Benefits:          Transform the energetic body by releasing energy, shifting and expanding energy, increasing capacity to move energy, and use the body’s resistance to uplift and invigorate. Warrior Breath is energizing, warming, grounding, and awakening.