PART III: ESSENTIAL PRACTICE

CHAPTER 12
SOME PROCEDURES AND KRIYA ROUTINES THAT WORK
EFFECTIVELY
[How to guide a person who desires to start the Kriya Yoga path]

In the second part of the book I have tried to give the reader the opportunity
to familiarize with various procedures of the Kriya Yoga. I have tried to
describe in detail different techniques, perhaps too many techniques. Others
can still be found in Appendix 3.

Probably the reader has made some experiments with those different
procedures and have noticed that some work (or they seem to work) more
than others. I believe that with few techniques the whole spiritual path of
the Kriya Yoga can be explored. But I have wanted to not censor anything.

However, if I had the intention of teaching Kriya to a beginner, which

techniques would I choose to share? I certainly desire to see good, solid
results. Then the problem is this: how can I conceive a didactic plan in
which you start with excellent practices and try to improve them in time?

My vision is that a person, through the practice of Kriya, can be born to the
spiritual life. You knows that besides the physical birth (... to feed, to work,
to create a family...) and the mental birth (…. to find pleasure in thinking
with your own head...) exists the birth to the spiritual life.

Those who are born only to the mental life cannot understand what the
birth to the spiritual life is. It rarely happens and when it happens it doesn't
consist in the decision to live in a different way, adopting certain rituals and
professing a certain faith. The spiritual life doesn't start through a mental
effort. A human being must first have a contact with the joy that is in the
center of himself/herself. That joy is somehow related with the spine, with
the spiritual centers that are found in it and with the intuitive vision that
happens through the ''third eye.'' Sometimes the contact with the internal
beatitude is accompanied by the experience of a strong tide of energy in the
spine. The experience is sometimes preceded by inexplicable fear,
sometimes by real anguish. I think that the reader has familiarity with these
events.

I was talking about a possible ''didactic plan.'' The reader knows that for
various reasons I have decided to devote soul and body to make a search

169
about the Kriya Pranayama as taught by Lahiri Mahasaya. I am obliged to
take my past experiences with it as a guide. I can not act differently. I
have practiced and made experience with many procedures of this Kriya
Yoga and I have also followed the progress of some people. I think I know
which are the procedures that work splendidly.

A good didactic plan must envisage a serious work of equilibrium between

Ida and Pingala, a great attempt at perceiving the location of the Chakras,
at awakening them all with particular care about four of them: Muladhara,
Manipura, Anahata and Ajna Chakra.

Muladhara Chakra is the door to enter the spine and waken Kundalini;
Manipura is the key to awaken Samana current and come near to the subtle
breath and to breathless state; Anahata opens the doors to the Omkar
experience; Ajna Chakra is the door to enter the dimension beyond astral
and causal bodies and put an end to all our illusions.

Now, considering the teachings of different Kriya schools, we see an

excessive prudence in teaching effective tools that point at awakening the
Muladhara Chakra. All the other Chakras are seriously taken into
account. The work upon Muladhara Chakra is only hinted.

It seems that many are afraid of using effective tools to open the door of the
spine. I believe that there are no serious reasons to cultivate such fear. Let
us avoid thinking that Muladhara and Kundalini be a source of troubles!!
Kundalini is the vital energy present in the body. It is true that when it
enters Sushumna it has an overwhelming effect that recalls the image of a
snake that awakes and blows, but we have not any right to fear the
Kundalini energy that is the very essence of the spiritual experiences.

In the following didactic plan you will find some procedures that produce a
strong stimulus on the Muladhara Chakra and create the opportunity of
guiding Kundalini energy up and down along the spine. This last
possibility is always achieved after having created a condition of energetic
balance between Ida and Pingala. This practice has helped me to die to my
past life and to enter a dimension that can falsely appear as austere, while
in reality is made of true Beauty.

Now I introduce four routines that can be mastered during few years. They
are really effective. To illustrate them I will make reference both to Kriya
techniques already explained in the preceding chapters and to other

170
procedures learned and tested in these last years. All I can say is that there
is really something great in them.

Each routine is accompanied by a variation which contains something more

difficult to practice.

About Sri Mukherjee

His Kriya Pranayama is insuperable, but I practice it after the preparation
that I am going to explain in the first routine.

The period in which I blindly obeyed to the precise injunctions of the

various Acharyas has ended. In my routine the Kriya Pranayama is
preceded by the Forward bendings taught by Swami Hariharananda and by
a particular work to win the obstacle at the base of the spine. Techniques
such as Nadi Sodhana Pranayama, Tadan Kriya, Kapalabhati, Bhramari
Pranayama and, obviously, other austere forms of Kriya find place in the
routines that I propose. Inside this frame of reference, the Kriya
Pranayama as taught by Sri Mukherjee remains always the paradisiac
experience that is perfection in itself, and that, with a right attitude, you can
always try to master indefinitely.

When in the following routines you find ''Kriya Pranayama (basic)'' I mean
the technique Kriya Pranayama as taught by Sri Mukherjee.

171
░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░

ROUTINE N.1

This routine finds its strong point in the idea of conceiving a good
preparation for Kriya Pranayama – so good that the mind calms down very
easil because you work mainly in opening delicately the spinal passage
located in the Muladhara Chakra. Such preparation doesn't require a lot of
time – no more than 12 minutes.

Before practicing Kriya Pranayama, when you have completed this

preparation, you are already in an ecstatic state with a very calm breath.
Therefore the ensuing practice of Kriya Pranayama becomes very, very
deep.

Routine n.1

Preparation part 1: Forward bendings (6-12)

Prep. part 2: Kriya Pranayama with Japa rotating in Kutastha (12)
Prep. part 3: Nadi Sodhana with inverted breath & Tadan Kriya
Kriya Pranayama (basic) (36)
Prep. part 4: Guiding Kundalini
Kriya Pranayama (basic) (72)
Mental Pranayama

Explanation of the different procedures of Routine 1

Preparation part 1: Forward bendings (6-12)

Before describing the ''Forward Bendings'' let me remind that one cannot start a
Kriya routine by simply sitting in the correct position for meditation. It is
important to practice some exercises to awaken the Prana in the body. At least
stroll casually … few minutes are sufficient.

► Through a deep inhalation visualize the breath coming from the physical
location of Muladhara up the spine until you complete the breath at Ajna. Hold
your breath. Bend at the waist and touch the floor with your head. Use your
hands freely in order to achieve this position comfortably.

Move your head near the right knee – the face is turned toward the left knee so
that it is possible to perceive a pressure on the right side of the head; a sensation
of space is perceived inside the left side of the brain. Remain in this position for
3 to 30 seconds.

172
Then repeat the same exercise with the other side of your body, reversing the
perceptions. Then the head is placed in the region between the knees again, the
face turned downward. A pressure is felt on the forehead. A sensation of space is
perceived inside the occipital region.

Then sit up straight, inhaling deeply. Through a long exhalation let the energy
go down from Ajna to Muladhara. Practice six of these forward bendings.

● The ''Forward Bendings'' as taught by Swami Hariharananda are explained in

Chapter 11. In this Chapter 12 when I recall an already explained procedure, I do
it in a synthetic form. It is clear that reading again the Chapters of the second part
of the book is a wise idea. In Chapter 11 you will find also Swami
Hariharananda's fantastic Maha Mudra.

The forward bendings are useful not only as a preparation to Kriya but also for
ameliorating your standing position, correcting wrong positions. For many old
persons the forward bending can replace the Maha Mudra.

Prep. part 2: Kriya Pranayama with Japa rotating in Kutastha (12)

If you want to practice the Kriya Pranayama (basic) you must know how to
make your awareness be stable in Kutastha. The recommended exercise is based
upon Japa and upon perceiving something like a micro movement in Kutastha.

We know how important is the practice of Japa especially when practiced a

couple of hours before starting the Kriya routine. It creates a condition very
favorable to an entranced contemplation of the Spiritual Reality.

Through the simple procedure ''Japa rotating in Kutastha'' we can get back the
essence of our practice of the Japa done the present day or the day before. All
efforts of internalization will be more successful.

► Let us consider the practice of Kriya Pranayama. Let us create a particular

pause after inhalation and during this pause let us mentally chant our favored
Mantra perceiving that this Mantra is something that rotates in the sphere of
Kutastha.

What does ''something that rotates'' mean? You have surely seen those acrobats
that ride a motorbike inside a sphere made of solid steel armor. They cross the
inside part of the sphere along all the directions winning the strength of gravity.
Well you make pretense that your Kutastha is a sphere in whose internal part you
make your Mantra rotate. Do this until you feel a sensation of movement in the
center between your eyebrows.

173
Prep. part 3: Nadi Sodhana with inverted breath & Tadan Kriya
These two techniques have a decisive power to foster the free movement of
Prana through Sushumna. A kriyaban will find great benefit by practicing every
day these two exercises with inflexible determination.

Nadi Sodhana (inverted)

Focus on the Muladhara Chakra. Close the right nostril and inhale through the
left nostril while mentally chanting Om 3 times. Visualize that you are attracting
the energy contained in the inhaled air and bring this energy down around your
Muladhara. Close both nostrils and mentally chant Om 6 times while holding
your breath. At the same time apply Maha Bandha. Then exhale through the right
nostril mentally chanting Om 6 times.

[Maha Bandha means to apply the three basic Bandhas. The three
Bandhas are:
Mula Bandha: contract the muscles at the base of the spine
Uddiyana Bandha: draw inside the abdominal muscles by contracting
them
Jalandhara Bandha: lower the chin on the chest]

Repeat the procedure inhaling through the right nostril, pause with Bandhas and
exhale from the left nostril. These two breaths count as one unity. Practice only
three unities. In the future you can increase such number with caution. During
this procedure the concentration on the Muladhara Chakra is the most important
detail. This exercise finds its natural completion in Tadan Kriya.

Tadan
Inhale deeply through both nostrils feeling the breath coming down to
Muladhara. Hold your breath and practice the three Bandhas. Lift your body,
with the help of the hands, of few millimeters and then let the buttocks touch the
seat with a mild jolt. Have three jolts – be sure that you are holding your breath
during them! Then exhale, slowly and deeply, releasing the three Bandhas,
perceiving an ecstatic feeling. This detail is very important: it is a signal that the
Prana has entered the spine and Kundalini starts its travel upwards. The mental
energy (not just the physical action) that you put in this exercise is a decisive
factor. The action of Tadan Kriya is called Maha Veda Mudra "Mudra of the
great perforation." Repeat the practice of Tadan two more times for a total of 9
jolts.

Kriya Pranayama (basic) (36)

I counsel to break our Kriya Pranayama into two parts (36+72): the reason is
now explained.

It is difficult for a beginner to face the practice of 108 Kriya breaths. I cannot say
that it is impossible because the Kriya Pranayama (basic) is very natural and

174
doesn't require an excessive effort. Nevertheless new kriyabans have the
tendency to shorten it or to relinquish it, in time.

Now, when, after preparation 1, 2 and 3, you practice 36 Kriya breaths, the
following preparation technique 4 ''Guiding Kundalini '' has a fantastic outcome.
You will be stunned how easy is to perceive the Chakras and to calm the breath.

Therefore the following 72 Kriya breaths will happen in the best conditions.

Prep. part 4: Guiding Kundalini

In this procedure, the breath is utilized to guide Kundalini along an internal path
known as ''Small Heavenly Orbit'' in Internal alchemy. To complete one round
you utilize 12 particular breaths: six deep inhalations, each one followed by a fast
exhalation & six deep exhalations, each one prepared by a rapid inhalation. Three
cycles are recommend, but even one single cycle has a fantastic effect. Don't
complicate the procedure, which should be always natural and pleasant. It is not
necessary to mental chant Om in the Chakras!

● While Nadi Sodhana with inverse breath and Tadan are always practiced
together, this exercise can be practiced independently. You will surely love it and
will practice it, in different moments of your Kriya routine, every time you will
feel the need to center in the internal state of calmness. When you experience the
effect of this procedure you won't ask why this techniques should be practiced
but why you have not practiced it before.

From now onwards I give for granted that you keep your tongue in baby Kechari
position. Of course practice Kechari proper if you are able to assume this
position of the tongue.

First part: coming up

Take a deep, strong inhalation, marked by the particular sound of Ujjayi. The
length is about 4 seconds. Attract the energy from your body into the first
Chakra. Feel Kundalini in the first Chakra and exhale rapidly with mouth open
''huh.'' 1 The length of the exhalation is about half second. During this exhalation
Kundalini remains in the first Chakra.

Now take a deep, strong Ujjayi inhalation – the length is about 4 seconds. Feel
that the energy comes upward from the first Chakra to the second. After feeling
Kundalini in the second Chakra exhale rapidly with mouth open ''huh.'' The
length of the exhalation is about half second. During this exhalation Kundalini
remains in the second Chakra.

The procedure is repeated guiding Kundalini from the base of the spine to the
third Chakra. [It is not necessary to perceive Kundalini crossing distinctly the
1
The sound is the same you produce with your mouth when you want to fog up a
glass.

175
second Chakra. ]

The procedure is repeated guiding Kundalini from the base of the spine to the
fourth Chakra. [It is not necessary to perceive Kundalini crossing distinctly the
second and third Chakra. ]

The procedure is repeated guiding Kundalini from the base of the spine to the
fifth Chakra. [It is not necessary to perceive Kundalini crossing distinctly the
second, third and fourth Chakra. ]

The procedure is repeated guiding Kundalini from the base of the spine to Ajna
Chakra. [It is not necessary to perceive Kundalini crossing distinctly the second,
third, fourth and fifth Chakra. ]

Second part: going down.

The procedure of going down is symmetric to the procedure of going up – you
have only to reverse the role of inhalation and exhalation.

Take a rapid inhalation through the nose. The length is about 1 second. Feel that
Kundalini is present in the seventh Chakra – the ''Thousand petal lotus.'' Now
you have a deep, strong Ujjayi exhalation – the length is about 4 seconds. Feel
that the energy of Kundalini comes down from the seventh Chakra to the
spiritual eye in the space between the eyebrows.

Take a rapid inhalation through the nose. The length is about 1 second. Feel that
Kundalini is present in the seventh Chakra. Now with a deep Ujjayi exhalation
(the length is about 4 seconds) you feel that the Kundalini energy comes down
from the seventh Chakra to the frontal part of the fifth Chakra: the Adam's apple.

The procedure is repeated guiding Kundalini from the seventh Chakra to the
frontal part of the fourth Chakra – the central part of the breast bone. The
procedure is repeated guiding Kundalini from the seventh Chakra to the frontal
part of the third Chakra – the navel. The procedure is repeated guiding
Kundalini from the seventh Chakra to the frontal part of the second Chakra. The
procedure is repeated guiding Kundalini from the seventh Chakra to the base of
the spine – the seat of Muladhara.

● In Routine 4 we shall become familiar with an important variation of this

procedure. We shall learn that during the conscious descent of Kundalini, an
important event may happen. One becomes able to infuse the cells of his/her
body with ''eternal life.''

Kriya Pranayama (basic) (72)

Thanks to the procedure ''Guiding Kundalini'' this final part of Kriya Pranayama
will be fantastic.

176
You will not suffer from that particular problem that is called ''Plateau Effect.''
The Plateau Effect is this: an exercise up to a certain moment seems effective,
from a moment onwards seems not to work anymore. Our concentration faculties
don't succeed in answering to the procedure that we are following and and you
can falsely think that there is no possible improvement in store for you or that we
ourselves are a total failure. This effect is potentially destructive.

Now, if after 36 breaths, you apply the procedure ''Guiding Kundalini'' you will
have a great surprise. Kriya Pranayama will happen in an extraordinary way. If
don't have your mind destroyed by a chaotic life, you will experience a real
heaven.

You will succeed in ''seeing'' the Chakras. You will perceive that all the parts of
your being are ideally focused in a sphere situated between Kutastha and Ajna. In
this sphere you will perceive the lights [these lights seem weak but they bring
great internal realization] of the different Chakras. This will be a stupendous
moment of the practice.

Mental Pranayama
This procedure is explained in the end part of chapter 6. I recall it synthetically.

After three deep breaths, let your breath be natural and forget it. Move your
awareness up and down the spine pausing in each spinal center for about 10-20
seconds. Try to catch the sweetness emanating from each Chakra. It does not
suffice to keep on exerting a mental and even physical pressure on each Chakra,
unable to relax. Do not complicate the teaching! Be simple.

Try to maintain the awareness in each Chakra until a sensation of sweetness is

felt, as if the Chakra were "melting". It is important you assume a passive
attitude and patient as well, with total reliance on what will be revealed by the
practice itself.

– end of routine 1 –

░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░

Wait at least a couple of months before facing the following variation of

Routine n.1. If you have time, study Chapter 6 too. This will help you to
understand the explanation of Sri Mukherjee's way of practicing Kriya. In
chapter 6 you will also find the explanation of the ''Mental Pranayama.''

177
░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░

ROUTINE N.1 [VARIATION]

The following variation of the previous Routine is really valuable. I wish

you can enjoy it and reach (when your body is ready) the breathless state

Routine n.1 BIS

Four preparations: part 1, 2, 3 and 4

Kriya Pranayama (basic) (36)
Kriya Pranayama with Focus in Fontanelle (36) [*]
Kriya Pranayama with Focus on the fourth Chakra Anahata (36) [*]
Short breath between Muladhara and each Chakra [*]

[*] = New procedures

Explanation of the new procedures

Kriya Pranayama with Focus in Fontanelle

Practicing the following procedure (it was already explained in chapter 7) is not
difficult: you need only to guide your awareness and energy to the summit of the
head and remain stable there. Therefore, the chant of Om 6+6 happens only in
the Fontanelle.

As it regards the purpose of entering Sushumna, we know for direct experience

that the practice of Aswini Mudra is insuperable in its power to make you touch
with the awareness of the spinal cord. Therefore, when you feel yourself ready,
try to introduce a continuous Aswini Mudra during Kriya Pranayama.
''Continuous'' means: during the inhalation and during the exhalation.

There are different definitions of Aswini Mudra. The standard definition is to

repeatedly contract the muscles at the base of the spine (anal sphincter) with the
rhythm of around two contractions a second. While learning the technique, you
contract the buttock muscles, perineum or even the entire pelvic region also; with
time, the contraction involves only the sphincter muscles.

This Mudra is a direct way of obtaining a perceptive contact with the energy at
the base of the spine. This energy is pushed up within the spine. Little by little
Aswini Mudra will become more and more subtle – namely it will become just a
mental pressure along the whole spine. You start to clearly perceive the totality
of Sushumna like something cool and bright as a silver thread.

178
The sound of the Kriya breath (it is like a ''flute'') will intensify the process of
Kundalini awakening. This process starts when you perceive the authentic
vibration of the Omkar sound. This will undoubtedly happen if you practice the
required number of repetitions.

The exercise is very gratifying. You will perceive a white light, diffused, in the
upper part of your head. A beautiful sensation of fresh air that comes up crossing
each Chakras will make you feel filled with energy. A sweet warm that goes
down permeating every zone of the body from top to bottom will infuse a great
feeling of comfort. The practice seems to have a life of its own.

Sometimes you will have the impression you are crossing a mental state, that is
similar to falling asleep and suddenly returning to full awareness, realizing that
you are basking in the spiritual light. It's like a plane emerging from clouds into a
clear transparent sky.

Kriya Pranayama with Focus on the fourth Chakra Anahata

During the last 36 Kriya breaths, the Oms (6+6) are mentally chanted in the
Anahata Chakra. That's all.

Short breath between Muladhara and each Chakra

Have three deep breaths. Detach mentally from the idea of being involved in the
practice of an exercise. Be natural and observe what happens in your body.

Focus the attention on the Muladhara. When it comes natural to inhale, inhale
without forcing the breath and pause an instant in the second Chakra. Try to have
a good perception of this Chakra. Exhale when it comes natural to exhale and
focus again on Muladhara. Make a short pause. When it comes natural to inhale,
inhale without forcing the breath and pause an instant in the Third Chakra. Try to
have a good perception of this Chakra. Exhale when it comes natural to exhale
and focus again on the Muladhara.

Repeat the procedure between the Muladhara and the fourth Chakra; Muladhara
and the fifth Chakra; Muladhara and Bindu; Muladhara and Medulla;
Muladhara and fifth Chakra; Muladhara - fourth Chakra; Muladhara - third
Chakra; Muladhara – Second Chakra. These 10 calm breaths are one cycle. If at
this point your breath has not drastically calmed down, you practice one or two
cycles more.

Note
If you have great difficulty with this last procedure, resume here the practice of
the technique [IV] ''Guiding Kundalini''. Repeat slowly such procedure and you
will remain amazed to ascertain how calmness it succeeds in creating.

– end of routine n.1 BIS –

179
░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░

ROUTINE N.2

Q: what happens if, in our Kriya Pranayama, we expand the pause between
inhalation and exhalation? R: the action of Pranayama becomes stronger.
Q: what happens if, during this pause we work upon Sushumna giving, for
example, a strong stimulus to one or to more Chakras? R: we clear some
obstacle in Sushumna thus increasing the flow of energy along the spine.

This is the great idea that inspired Lahiri Mahasaya to introduce the
procedure that he called ''THOKAR.'' Thokar means stroke, blow, hit...

Giving a hit to a Chakra means to focus on that Chakra while at the same
time come down with a sharp movement of the chin toward the physical
location of that Chakra. [This hit is a psycho-physical hit, not a pure
physical hit.]

In this second Routine you will learn how to give, after inhalation, a strong
stimulus to the Anahata Chakra and, at the same time, to practice Maha
Bandha, thus intensifying the value of Thokar. Not only that. You will learn
also to create a balance in the distribution of the energy in the brain. A
jewel! This is what our practice of Kriya Pranayama will become!

Note
This way to practice the Kriya Pranayama has not been taught by Sri
Mukherjee. I have learned it before from many other sources. However it
is clear that I don't renounce to the teaching of Sri Mukherjee. In fact what
he has theoretically explained about the Second level of Kriya is here
realized in an impressive way. Try this Routine and you will see that you
are on the right path to realize the Second Kriya, namely to pierce each
Chakra.

Routine n.2

Preparation: part [I], [II], [III], [IV]

Kriya Pranayama (basic) (12-24)
Elementary form of Thokar (36) [*]
Kriya Pranayama (basic) (12)
Cross shaped Pranayama [*]

[*] new parts

180
 Explanation of the different procedures of Routine 2

Elementary form of Thokar

Practice Kriya Pranayama. [You can utilize the mental chant of Om but also the
Vasudeva Mantra Om Na Mo Bha Ga Ba Te Va Su De Va Ya.] After inhaling hold
your breath. Bend the head to the left (without turning you face to the left), guide
your awareness within the right part of the head (it is the part which in this
moment remains aloft.) Then, always holding your breath, bend your head to the
right intensifying the concentration on the left part of the head. Always holding
your head, lower the chin on the breast and practice Maha Bandha plus Thokar
upon the heart Chakra Anahata.

Maha Bandha helps you to push the energy upward and perceive an
intensification of Prana in the fourth Chakra. Then, always holding your breath,
relax the Bandhas and lift the chin upwards (as looking at the ceiling) perceiving
light in the region between Kutastha and Fontanelle.

Once you have perceived the light, start sweetly to lower you chin. While you
reach the normal horizontal position of the chin, perceive the Medulla. A slow
exhalation injects the divine light in Sushumna through Medulla. Descending
from the top of the head this Light ''pierces'' one after the other the Chakras. The
mental chanting the syllables of the Mantra helps you to feel more clearly this
''piercing process.'' Repeat 36 times.

Cross shaped Pranayama

Practice some Kriya breaths in the following way. When you inhale, feel a
movement of energy that goes from the left part of the body toward the right
part, to it it follows during the exhalation a movement of energy that moves from
the right part of the body toward the left part. To this breath, the classical Kriya
breath follows in which the energy moves upwards during inhalation and
downwards during exhalation. You continue in this way alternating the two sorts
of breaths. You need only 6 breaths to clearly feel the location of the Anahata
Chakra. Practice 18 couples of breaths. The last couples of breaths must be very
very subtle. At the end you must be perfectly comfortable. Otherwise practice
some Mental Pranayama.

– end of routine 2 –

181
░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░

ROUTINE N.2 [VARIATION]

The following variation of the second routine is specific for those who have
experience of the Tribhangamurari movement.

This practice is so charming that a symbolic image comes to mind.

Imagine two hands united in Prayer (position of Indian salutation.) The left
hand represents the coming up of the energy during the inhalation, the right
hand represents the descent of the energy during the exhalation. Visualize
now that they detach one from another: a space is created in between the
two. Such space represents the moment in which you hold the breath. Well,
in this space the Tribhangamurari movement flows downwards.

The end of this movement is the blow upon the Muladhara Chakra: the
energy is pushed upwards from the base of the spine toward the heart
Chakra. Then you perceive the Divine Light in the upper part of your head.
During the exhalation you will clearly feel a very intense descent of Light.

Routine n.2 BIS

Preparation: part [I], [II]
Kriya Pranayama (basic) (12-24)
Kriya Pranayama containing the Tribhangamurari flow (36) [*]
Kriya Pranayama (basic) (12)
Micro movement Tribhangamurari in three modalities [*]

[*] new parts

Explanation of the new procedures

Kriya Pranayama containing the Tribhangamurari flow

Kriya Pranayama means inhaling and exhaling: the energy goes up and then
comes down respectively. In the space between the two movements of energy, a
particular movement of awareness happens.

During the pause after having inhaled with the mental chanting of Om Na Mo
Bha Ga Ba, hold the breath and come down with the awareness along the
Tribhangamurari path. The movements of the head are those explained in
Chapter 10 – we repeat them here shortly. The mental chanting is obviously Te
Va Su De Va Ya.

Without turning the face, bend your head sideways a couple of centimeters to the
left. Return to the middle raising the chin. Remain only an instant in this

182
position and slowly turn the face to the right and as far as possible. Only the face
moves, not the torso. The chin touches the right shoulder for an instant and the
syllable Va is vibrated in that region. Then the face turns very slowly to the left.
If possible, place the chin over the left shoulder. The syllable Su is vibrated in
that region and the chin for an instant touches the left shoulder.

The chin slowly moves toward the middle of the chest while grazing the left
collarbone. During this movement, two light blows are given to the left
collarbone in intermediate positions. The syllables De and Va are vibrated.
Finally, with the chin down in the central position the syllable Ya is vibrated in
Muladhara.

What is very intense is that the three final blows, not only stimulate the three
inferior Chakras but, at the same time, they send their energies to the heart
Chakra.

After chanting Ya, the exhalation starts. During this exhalation you don't utilize
the Tribhangamurari path. You create a fine ''SHEEE...'' 2 sound in the throat and
feel that a white light is coming down along the back of the spine. You might feel
heat. The practice is so beautiful that often you will enter the ecstatic state during
the practice itself.

Micro movement Tribhangamurari in three modalities

At the starting point of your spiritual path you have learned to create a mental
pressure upon one single point: Kutastha. This was to put a stable basis to your
Kriya practice. Now you must learn to put mental pressure inside each Chakra.
This procedure opens the Rudra Granti door situated in Muladhara.

a) Activate the Micro movement in each of the 12 centers along the spine and
along the Macro Tribhangamurari path. [The 12 ''centers'' are the Chakras 1, 2,
3, 4, 5 then Bindu then the five centers outside the spine, concluding again with
Muladhara. [See figure 21.] In order to do this, whisper the twelve syllable
Mantra inside each one of them, starting and ending with Muladhara. In this first
phase forget the breath.

What happens inside each of the 12 parts of the round?

In each center you focus your attention. You whisper Om Na Mo Bha Ga Ba,
feeling that you are creating/perceiving a movement sensation from the back of
that center to its frontal part – horizontally as regards to the spine. While you
mentally chant Te Va Su De Va Ya you feel that you are coming back to the
starting point through a small three-curve movement.

2
SHEEE is perceived as: [ʃiː ]

183
 Figure 21. The centers where to induce/perceive the micro movement

b) Repeat the whole process utilizing your breath. Start with Muladhara. Inhale a
subtle breath mentally chanting Om Na Mo Bha Ga Ba. Feel a moving sensation
from the back of that Chakra to the front of it. Then exhale a subtle breath while
mentally chanting Te Va Su De Va Ya. Accompany with your concentration the
three-curve movement inside Muladhara – precisely from the frontal part of that
Chakra to the back part of it. Go ahead in this way.

c) Make the procedure more and more subtle. The breath will disappear. Not only
that: through patient repetition, touching all the centers, Kutastha and Anahata
Chakra WILL BECOME ONE and you will enjoy a particular ecstatic
experience.

I don't want to utilize many words and rhetoric to praise the procedure of the
Micro movement Tribhangamurari. However, I am serious in affirming that I do
not know another so powerful tool in internalizing your awareness, making you
forget time and space.

– end of routine 2 BIS –

184
░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░

ROUTINE N.3

We are going to introduce a very simple way of practicing the Advanced

form of Thokar. This routine is pure sweetness

Routine n.3
Preparation: part [I], [II], [III], [IV]
Cross shaped Pranayama
Advanced form of Thokar – simple form [*]
Cross shaped Pranayama
Guiding Omkar into Anahata [*]

Explanation of the new procedures

[Preparation see Rout.1 // Cross shaped Pranayama see Rout.2]

Advanced form of Thokar – simple form

With the chin resting on your chest, inhale while simultaneously raising your
awareness along the spinal column. The syllables of the Vasudeva Mantra (Om
Namo Bhagavate Vasudevaya) are to be placed mentally in each Chakra
location. Touch each Chakra with the first six syllable of the Mantra (Om is
placed in the first Chakra, Na in the second, Mo in the third, Bha in the fourth,
Ga in the fifth and Ba in Bindu.) Raise the chin following the inner movement.

The hands (with interlocked fingers) are placed on the navel area to create a
mental pressure on the first three Chakras. Contract moderately the muscles at
the base of the spine. The breath produces only a slight, weak sound in the throat
or it comes out soundless. When the chin is up and horizontal, the inhalation
ends, and the awareness is in Bindu.

Hold your breath. Hold the muscle contraction at the base of the spine. The head
begins its rotation by moving to the left shoulder (left ear moves slightly toward
the left shoulder, the face does not turn left or right and the movement is free of
all bouncing); Te is thought in the left part of the heart Chakra. The head tilts
back a little and in a sweeping arc reaches the right shoulder, (the right ear
coming near the right shoulder), the syllable Va is thought in the right part of the
heart Chakra. The rotation proceeds, the head bends forward just a little. From
this position, the chin is tilted down diagonally as if to strike the center of the
chest, while simultaneously Su is intensely vibrated in the center of the heart
Chakra. A kind of hitting is felt in the heart Chakra. A short (less that a second)
pause follows: just what is needed to be immersed in the radiation of energy
emanating from that Chakra.

185
 Figure 22. Thokar is happening inside the heart Chakra

Go ahead holding your breath and holding the muscle contraction at the base of
the spine. The head goes ahead with another rotation by moving to the left
shoulder and repeating the procedure with Te Va Su. Repeat again.
Try to reach 12 rotations of the head.

To give an idea of the speed of the movements, the entire process from inhalation
to exhalation with 12 repetitions of the rotation of the head (each rotation
concluding with the movement of the chin toward the chest) lasts around 70-80
seconds. Traditionally, one begins with 12 cycles of the head movements
unhurriedly during one single breath and increases by one every day up to 200
repetitions. This Kriya is considered mastered when one reaches 200 rotations
without interrupting the Kumbhaka state.

When the your usual number of rotation is completed, the contraction at the base
of the spinal column is eased off; via a very subtle exhalation the remaining
syllables of the Mantra are "placed" in the first three Chakras – De into the third
one, Va into the second one, and Ya into the first one. While doing this, the head
is usually kept down.

At the end of this practice pause with the awareness centered both in the heart
Chakra and in the light manifesting at the point between the eyebrows. As you
see, differently from other Thokar variations, you have put not only the syllable
Su but also the two previous ones, Te and Va, in the heart Chakra.

186
What to do in order to be able to practice more rotations without any
violence to your body.
During this Thokar, if you come at a standstill, if you cannot increase the number
of rotations, far from the goal of 200 rotations, avoid at all costs any attempt to
accomplish a high number of rotations, doing them quickly. This is violence
against your body. Rather consider the practical counsels I am sharing with you
now.

If you feel that you cannot increase the number of rotations, exhale and breathe
deeply. You can practice Bhastrika Pranayama with the mind totally focused
upon the heart Chakra. This will make Prana pervade the rib cage and become
calm and stable there.

Then focus your attention on the upper part of your rib cage. Hold your breath. A
part of you attention goes to the base of the spine. Mentally chant Om, Om, Om...
rapidly (about two chants of Om per second) feeling your awareness like an ant,
crawling up the innermost channel of the spine millimeter by millimeter from
Muladhara upwards.

After no more then 4-6 seconds, you'll have reached the heart Chakra; go up
further, in the region between the fourth and the fifth Chakra (the region related
to the upper part of lungs and chest.) You will perceive a real, tangible freedom
from the breath. In this mental and physical state you will practice other rotations
of your head, each one containing a soft Thokar.

The movements of the head should be only hinted at: the chin does not come
close to the chest and the striking of the fourth Chakra is mainly achieved by the
sheer power of mental concentration. If you have any difficultly whatsoever, stop
and do not try at any cost to reach the 200 repetitions.

You will discover how beautiful and comforting is the experience of rotating
your head (with Te, Va, Su, Te, Va, Su....) while the breath seems frozen in the
thorax region. Remain stable in this state, without ever letting the abdomen and
the rib cage relax. Prana should always remain in the higher part of the lungs. 3
3
The action of mentally chanting Om, Om, Om... really draws energy in the spine from
all the body and guides it toward the spine, but you must put the distilled experience of
years of Kriya in this action of mentally chanting. If your body condition is perfect (if
you are moderate with eating and your are on an empty stomach) you will notice that
your breath is dissolved in some inexplicable way in the body.

The suggestion of the ''ant crawling up the spine'' comes from a Kundalini Yoga
technique. The complete technique is the following: Inhale from the 3rd eye and follow
the internal breath/energy down the Chakras all the way to Muladhara. At Muladhara,
hold the breath, practice Mula Bandha while expanding the chest and the ribcage a little
further. At this point come up inside the spine continuously repeating mentally Om-Om-

187
Another non orthodox solution to the problem of practicing more rotations
without any violence to your body.
How many times will you able to mentally repeat Te Va Su without breathing?
20, 30...100...? Your intuition will guide you. What I have written in Chapter 9
can now be useful. Let me remind here the essential points adjusting them to this
present form of Thokar.

While inhaling, mentally repeat Om, Na, Mo...and raise the Prana into the upper
part of the lungs. The muscles of the thoracic cage are only partially relaxed as if
you were going to begin a new inhalation. Focus your attention on the upper part
of your rib cage. In this mental and physical state you will repeat many Te, Va,
Su.

When you feel you have neared your limit holding your breath, while keeping the
chest expanded and the abdominal muscles and diaphragm contracted and
immobile, let a minimal (almost imperceptible) sip of air go out whenever the
chin is lowered toward the chest and let an imperceptible sip of air enter
whenever the chin is brought up. Do not do any specific act of inhaling or
exhaling: relax and allow this phenomenon happen of its own accord. The
sensation will always be of not breathing at all.

Thanks to the effect of this practice, one day you will be able to complete 200
movements of the head without breathing and without hurry. You will experience
a state of consciousness characterized by heightened feeling of freedom from
physical laws. It is a matter of inner realization – an instinct which is discovered
in time.

Guiding Omkar into Anahata

I think that each kriyaban should become familiar with the technique ''Bhramari
Pranayama.'' In my opinion this Bhramari is a good way to induce Pratyahara
(withdrawal of the senses.) I hope the reader will make a search about this
technique. A simple definition of Bhramari Pranayama is this:
Utilize the indexes to close the ears practicing a pressure on the tragis of the ears.
Focus the attention on Ajna Chakra. Inhale a normal breath. Exhale slowly
producing a humming, long and continuous sound as that of a bee. The sound
reverberates in the head. Repeat various times.

Om-Om-Om-Om … all the way to Kutastha. Having actually reached Kutastha, release
Mula Bandha and exhale into the space of Kutastha. Repeat.

188
The humming sound of Bhramari Pranayama is also useful to understand the
following practice.

Inhale guiding the Prana up into the chest. Make a further short inhalation. Hold
your breath. Relax the chest. You must feel well, at perfect ease. Still holding
your breath go down with your awareness and also lower the chin slowly,
mentally recreating the Bhramari vibration that goes on increasing its intensity.
The Bhramari vibration reaches the heart region with an upsetting mental
intensity. Don't forget that you are holding your breath – you feel in your mind
that the vibration grows and grows without limits, but you produce no sound! At
a certain point the chin touches your breast bone with a kind of tap. This tap –
Lahiri Mahasaya has remarked – opens wide the door of the heart. 4

Obviously it is not the physical action that opens such door but what happens in
your awareness. Some Acharyas state that this is the true Thokar. I have good
reasons to trust their claim.

After this tap, hold your breath with Maha Bandha for various seconds. Then
finally exhale experiencing a joy that starts from the heart and expands in all the
directions. Raise your head. Repeat this exercise from 6 to 12 times. When you
will have mastered it, it will suffice for you to repeat it once.

4
''How can the main door of the internal temple be opened? The externally oriented
breath has to be made internally oriented and then through the technique of Thokar it
can open the door of the internal temple. When a forceful impact is made on the
Anahata Chakra the the door opens. A spontaneous deep engrossment occurs and a
state of being stable is increased. The obstruction of the Anahata is released and it is
only then that the ignorance is thereby exterminated. A deep engrossment will arise
and there will be settlement in the still state for a prolonged period. By achieving
this state the mind becomes aggrieved by other’s misery.'' (Lahiri Mahasaya)
Please remark that it is written: ''A forceful impact'' and not ''A succession of
impacts.'' I really believe that the technique ''Guiding Omkar into the heart'' can
create such powerful impact. Perhaps the procedure ''Advanced Form of Thokar'' is
only a preparation, a serious work that makes a kriyaban able to realize the ''true''
Thokar. '

189
 Note
It is necessary to clarify that here we are not describing the mental chant of
''Ooooommmmmm.'' We are discussing how to mentally create a vibration that
remembers us the typical sound of Bhramari Pranayama.

When I received this technique my teacher quoted a passage of an Islamic book:

"Know that there is a physical Heart in each body. There is a spiritual

Heart in each Heart. There is a Secret in each spiritual Heart. There is a
Hidden in each Secret, and there is a Most Hidden in each Hidden. I am in
that Most Hidden."
(The Secret of Islam 274, by Henry Bayman)

He said that the secret point is the door (Sushumna Dwara) of the subtle spinal
channel. Actually this door and the star of Kutastha are one and the same thing.
When this effulgent point [this is the real Bindu] appears to your inner vision,
you are in an ecstatic state, immobilized by the radiance of it, fully aware of the
Divine presence behind it.

190
░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░

ROUTINE N.3 [VARIATION]

The instrument ''Advanced Form of Thokar'' is very effective especially if it

is completed by the procedure ''Navi Kundalini.''

The first instrument has in itself all the power of the Sufi mysticism while
the second has in itself the power of the Tibetan Dummo (Tummo.) There
are no doubts: they work!

The great problem that we will face it is that the method ''Advanced form of
Thokar'' is difficult to explain. There exist different variations of it. I will
explain an alternative version to the one described in Chapter 9 and I will
improve my explanation subsequently in the next uploads of this book.

Routine n.3 BIS

Preparation: part [I], [II], [III]
Kriya Pranayama (basic) (12-24)
Navi Kriya and/or Kapalabhati Pranayama [*]
Advanced form of Thokar [*]
Navi Kundalini [*]
Preparation: part [IV]
Kriya Pranayama with Focus in Fontanelle
Focus in Sahasrara Chakra [*]

Explanation of the new procedures

[Preparation and Kriya Pranayama (basic) see Rout.1 // Kriya Pranayama with
Focus in Fontanelle see Rout. 1 BIS]

Navi Kriya and/or Kapalabhati Pranayama

Kriya Yoga recommends that when you are going to practice a technique that
requires holding your breath, you should first activate the Samana current
through Navi Kriya and/or Kapalabhati Pranayama. Choose one of the two.
[Navi Kriya is explained in chapter 7.]

Kapalabhati
Perform inhalation and exhalation rapidly; exhalation should be done by
contracting the abdominal muscles forcibly and quickly, resulting in a backward
push. Exhalation and inhalation alternate with equal lengths and occur about two
times per second. The navel acts as a pump and it's almost like using the
abdomen as bellows. The most important point to remember is that inhalation is
passive: as soon as the air is thrown out, the abdominal muscles are relaxed and

191
inhalation comes automatically. The sound slightly resembles blowing one's
empty nose. During each expulsion, Prana is sent to the navel. After 15-20 short
exhalations, there is a pause and the breath resumes its normal rhythm. Then you
practice two more cycles of 15-20 short breaths.

Now you are ready to practice the following Advanced form of Thokar.

Advanced form of Thokar

I describe now what has been given to me as original. I believe that the ''original''
techniques are many because Lahiri Mahasaya made different experiments. What
matters is the practical experience. A good Thokar should allow you to feel the
Prana in the heart: a feeling of joyful intoxication.

►First part
Inhale deeply and come up with the awareness... Om, Na, Mo, Bha, Ga, Ba (Ba
is in Bindu.) Your hands are interwoven upon the navel. The chin comes up with
your awareness. Hold your breath, nay, let your breath dissolve spontaneously.

You enter now a particular state for which you are prepared (because of
the good effect of the previous techniques.) In this state you are neither in
a perfect breathless state nor in a state of normal breath. You are in the
state of ''subtle breath.'' Through Thokar you are going to touch deeply the
nucleus of the Chakras and this action will dissolve your breath. This will
happen indeed and you will understand by direct experience what ''subtle
breath'' mean.

Holding your breath, move your head in the following way.

Move your head to the left of few millimeters, then return to the center with chin
slightly up. Perceive the cervical Chakra. Without stopping, turn your face
toward right. The chin comes down a little bit in order to touch the front part of
the right shoulder. There is no stress in this movement. Vibrate ''Teee'' in the
point at the right (see figure 23a.) Then move slowly to the symmetrical position
and chant ''Va'' in the correct point that you see at left.

From this position there is a movement of the chin to hit the Muladhara Chakra.
Then the head returns to the departing position (each time you start from Bindu)
and comes down to hit the second Chakra. Then the third, then the fourth. At the
end of this action you exhale while mentally repeating De Va Ya. Then breathe
naturally. Repeat the procedure many times according to the time at your disposal
or according to your intuition.

192
 Figure 23a.
Thokar happens in Chakras 1, 2, 3, and 4
(the person in figure is seen from behind)

Note
''Vibrate'' Teee in the point that you see in figure and vibrate the syllable Va in the
symmetric point means to vibrate them in the upper part of the right lung and in
the upper part of the left lung, respectively. Obviously the syllable Su is always
vibrated in the center of the Chakra you are hitting.

Second part
What we have explained is the first part of the procedure. When you feel you are
ready to practice something very intense, move to the second part.

You have stimulated the first Chakra, then the second, then the third, then the
fourth. The energy is present in the first four Chakras. Now we must invite
Kundalini to become settled in the fourth Chakra.

In this second part you will hit many times the fourth Chakra. The method is
always the same (starting each movement from Bindu) but here we should
become able to eliminate the necessity of breathing in order to repeat many of
these movements.

193
 Figure 23b. Thokar happens only in the heart Chakra

In practice: come down from Bindu repeating Te, Va, Su in the already specified
points (Su is placed in the heart Chakra.) The head moves as in the first part of
the procedure. Repeat many. many times.

Navi Kundalini [don't mistake it for Navi Kriya!]

This technique is described in Chapter 9 – please read again the explanation. We
have said that this technique is the ''Vase breathing'' of the Tibetan Yoga. Breath
and energy enter through the nostrils and reach the Dantian region. You practice
the three Bandhas and intensify the pressure upon the Dantian region. Then,
while you exhale, you feel that the energy comes up into your head with a Bliss
sensation. Repeat this exercise many times. Make it more and more subtle. Relax
perfectly.

Focus in Sahasrara Chakra

The ''meditation without action'' happens in the upper part of the brain where the
dimension of Static Prana reigns.

The breath is natural, not controlled. Practice Kechari Mudra to the best of your
ability. Bend your head forward. Feel the energy present in the frontal region of
your head. Without raising your chin to normal position, guide slowly your head
in the position in which the head is bent toward the left shoulder – as if you try
touching the left shoulder with your left ear. Feel the energy present in the left
side of the brain (over your left ear.) From this position, guide slowly both your
head and the flow of energy backwards in the occipital region of the brain.
Slowly guide your head in the position in which the head is bent toward the right
shoulder – as if you try touching the right shoulder with the right ear. Focus on

194
the right side of the brain (over your right ear.) Slowly return to initial position
with the head bent forward. Focus on the frontal region of your head. Now,
slowly straighten your head and return with chin parallel to the ground while
your attention moves toward the central part of your brain under Fontanelle.
This is one round. Practice at least three rounds.

Now try to repeat the procedure with this difference: the energetic movement
happens in immobility. Breath naturally. Try to perceive the same energetic
movement you have previously induced. A ball of Light is turning inside your
brain. Remember that after each round, the Light comes internally under
Fontanelle. Practice three or more rounds.

Now focus on Muladhara. Inhale deeply and ideally lift this Chakra in the
central part of the brain, under Fontanelle, over Ajna Chakra. Visualize that
Chakra as a disk, large as the circulation of energy that you have previously
created.

Inhale, feel that the air is squeezed from the abdomen and stored in the upper
part of the lungs. Hold your breath and start to put into motion the rotation of the
energy in the head just as you have learned to do previously. The rotation of the
energy happens in the head but, at the same time, it happens also around the real
location of the Muladhara Chakra at the base of the spine. Hence, two rotations
of energy happen at the same time: it seems difficult but it will become natural.
[Remember also that at the end of each circle, the flow of energy is directed
inside toward its center.]

After three or more rotations exhale and guide the Muladhara Chakra back to its
location at the base of the spine.

Inhale raising the second Chakra and repeat the procedure. Repeat the procedure
for each Chakra up to Ajna. Repeat it again for Ajna and then for all the other
Chakras down to Muladhara.

The practice ends by breathing freely, putting all the attention in the Fontanelle.
Peace, internal joy, breathless state, listening to internal sounds, perceiving the
spiritual Light... this is what you will experience. Your practice of Kriya will
become a love story with Beauty itself.

195
After meditation, relax in the Savasana position and enter the state of deep sleep
(Turiya.) Suddenly an extensive, yet intense Beauty is in front of you but
somehow distant as within a kind of ideal horizon. You feel that Beauty, you
recognize It and feel limitless joy. Your reaction is crying of nostalgic longing.
The joy intensifies and you are not able to bear it anymore because it becomes
like an aching pain. You are aware that your time has not yet come. You return to
reality with tears in your eyes, tears of joy and burning devotion.

''My worship is of a very strange kind. Holy water is not required. No

special utensils are necessary. Even flowers are redundant. In this worship,
all gods have disappeared, and emptiness has merged with euphoria.''
(Lahiri Mahasaya)

Note 1
It is perfectly natural to approach this practice by slightly rotating your head (and
also by mentally chanting the six syllables of the Mantra.) Although this is not
required, this might be useful for beginners. If this happens, try to move
gradually toward physical immobility and toward listening to actual Omkar
Sound.

Note 2
To obtain perfection with this practice, study and apply Chapter 11.

– end of routine 3 BIS–

196
░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░

ROUTINE N.4

In the introduction to second routine, we have learned Maha Bandha and a

very simple form of Thokar. We called it ''Elementary form of Thokar.''
Now we shall utilize it again. By directing it toward Muladhara we shall
experience a very subtle form of Kriya Pranayama: PRANAYAMA WITH
INTERNAL BREATH.

Routine n.4
Preparation: part [I], [II], [III]
Kriya Pranayama (basic)
Thokar on Muladhara [*]
Internal breath [*]

Explanation of the new procedures

Thokar on Muladhara
Inhale deeply, hold your breath, bend your head to the left, then to the right, then
lower the chin and practice Maha Bandha directing with a tap of the chin on the
chest all the mental strength upon the Anahata Chakra. Holding your breath,
repeat these movements of your head two more times. At this point you can
exhale coming down along the spine, feeling each Chakra.

Now inhale again, hold your breath, do the movements or your head, but now the
strength of Thokar is directed toward the Manipura Chakra. Hold your breath
and repeat all the procedure two more times.

I hope you intuitively understand what I mean writing: ''the strength of Thokar is
directed toward the Manipura Chakra .'' It means that, while the movements of
your head remain the same (...it could not be otherwise) when you practice Maha
Bandha and when you apply the Thokar, all your concentration is directed to
Manipura. You will see that it is not difficult.

Now inhale again, hold your breath, do the movements of your head, but now the
strength of Thokar is directed toward the Swadhisthana Chakra. Hold your
breath and repeat this two more times.

Finally inhale, hold your breath, do the same movements of your head, but now
the strength of Thokar is directed toward the Muladhara Chakra. Hold your
breath and repeat all the procedure two more times. [#]

Now a very important phenomenon happens!

197
Internal breath
Very slowly inhale one Kriya breath trying to feel that you are really entering the
spine. You will discover that you can, very easily, guide the movement of the
energy up the spine.

Now deepen the experience. Repeat different times ONLY the last phase of the
previous practice, the one that we have marked with [#]. Try again to breathe a
Kriya breath. You will experience with renewed joy that you are really inside the
spine and your Pranayama has become subtler than you ever thought possible.

Enjoy at least 12 of these internal breaths and then stop in the heart Chakra.
Listen to the internal sound of Om. What you are experiencing is something
surprising.

You will feel the beauty and the strength of this process: for some days you will
not desire any other thing to do. This work will seem you the most important
thing you can ever do with your time.

During the day observe yourself. You will notice an alternation in your mood.
Sometimes your nights will be characterized by mind-blowing dreams,
sometimes you will live in the most sublime poetry. The effect of this technique
is a shock take guides you to live allied with truth, extreme truth.

The movement of energy you have perceived is the epitome of the spiritual way
of living: that in which you perceive the joy of existing up in the atoms. Perhaps
you have neared such experience practicing the Kriya Pranayama coupled with
Aswini Mudra.
– end of routine 4 –

198
░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░

ROUTINE N.4 [VARIATION]

I hope you want to consider a practice neglected by a lot of schools. I am

referring to the work on the cells of the body. During the Kriya Pranayama
you can focus on all the cells of the body especially during the exhalation.

One can ask: why should I be occupied with this? Well, the effects of this
practice go over what we can rationally expect. The deepest implications
are explained in Chapter 16. Here I confine me to say that in order to
obtain perfection in Kriya Pranayama and in order to make it solid and
stable, kriyabans should feel their consciousness in the cells of the body
realizing the presence in them of a fresh energy that is like an internal
breath. In this way they will overcome the necessity to depend (in the final
part of meditation

Routine n.4 BIS

Preparation: parts [I], [II]

Thokar on Muladhara [see Routine n.4]
Preparation: variation of part [IV] [*]
K. cells [I] Bija Mantra [*]
K. cells [II Pressure upon the Dantian region [*]
K. cells [III] Fragmentation [*]

[*] new parts

Explanation of the new procedures of Routine 4

Preparation: variation of part [IV]

Consider the procedure ''Preparation [IV]: Guiding Kundalini'' discussed in
Routine n.1. In this variation we utilize the Chakras to guide energy and
awareness into the cells of the body.

Come up with 6 inhalations just feeling the Chakras.

Inhalation and short exhalation in Chakras 1, 2, 3, 4, 5 and 6 is like in the base
version of technique ''Guiding Kundalini''

Let us consider the second phase: come down with 6 exhalations reaching the
cells through the Chakras.

199
Visualize that the body is divided into horizontal sections: one part of the body
for each Chakra. Well, the various exhalations make you not only feel the
Chakras but also how they radiate energy into the whole region of the body
related to a Chakra. We can say that the Kriya of the cells starts here with this
simple preparation technique.

Take a rapid inhalation through the nose. The length is about 1 second. Feel that
Kundalini is present in the seventh Chakra. Have a deep exhalation The length
is about 4 seconds. Feel that the energy of Kundalini comes down from the
seventh Chakra to the spiritual eye in the space between the eyebrows and from
there to all the head.

Repeat the procedure guiding Kundalini from the seventh Chakra to the frontal
part of the fifth Chakra: the Adam's apple and from there to all the muscles and
skin of the neck.

Repeat the procedure guiding to the frontal part of the fourth Chakra – the
central part of the breast bone and from there to all the parts of the body around
the chest.

Repeat the procedure guiding to the frontal part of the third Chakra – the navel
and from there to all the parts of the body around the navel.

Repeat the procedure guiding to the frontal part of the second Chakra and all the
region around it.

Repeat the procedure guiding the seat of Muladhara and from there to buttocks
and legs.

All this is one round. Three rounds are recommended.

K. cells [I] – Bija Mantra

The breath now flows smoothly as in the usual Kriya Pranayama procedure. Feel
mentally the sound of the inhaling breath as VAAA... and the sound of the
exhaling breath as SHEEE.... . No physical sound is perceived. Said in another
way, you superimpose the mental Bija Mantra VAAA...- SHEEE.... upon the
breath process. 5

Imagine that the evolution has endowed you with another way of breathing.
Suppose that the old way of introducing air in the lung has been replaced by a
new process where breath and Prana enter through the pores of the skin. Imagine
that during exhalation a refined substance goes down from the Sahasrara along
the spine and spread through the Chakras in the body reaching the cells of the
skin arousing in them an immortal consciousness. Totally focus on the SHEEE
sound.
5
VA and SHE are pronounced: [va: ] and [ʃiː ]

200
Before starting each exhalation try to open an internal way to reach the cells of
your body. Visualize that the descending flow of energy permeates all the parts
of the body, muscles, internal organs, skin, cells as if countless hypodermic
needle injected energy and light in the cells of your body. Create a strong
pressure of the awareness on your body. During the exhalation strengthen the
intention to discover (I mean opening for the first time) an internal path to reach
the cells of the whole body. The smallest particle of vitality in the air should no
go out of your nose; all the vitality should be direct into the body.

During the exhalation feel a great sense of comfort. You have the impression that
it could be indefinitely lengthened.

K. cells [II] – Pressure upon the Dantian region

A mental pressure against the Dantian region is created and increased through
concentration and will power.

During inhalation visualize a powerful vibration departing from the sexual zone,
absorbing the energy there and guiding it into the head. During ensuing
exhalation come down crossing each Chakra, at the same time create greater and
greater pressure in the Dantian region. Lengthen the exhalation.

During inhalation you have expanded the abdomen – during exhalation you
contract the navel and move it toward the spine. The attention is focused on
increasing the energy there. In the abdominal region an ecstatic sensation starts to
appear.

The more you try to increase the intensity of this action, the more you will
discover you are creating a pressure upon all the cells of your body.

You perceive a subtle joy – the pleasant feeling becomes orgasmic. Often you
will realize that your chin has slightly lowered, direct toward the navel as if this
were a magnet. [The body will remember that it is necessary to inhale
interrupting the progressive increase of this joy. ]

K. cells [III] Fragmentation

In this final part of the Kriya of the cells we practice a subtly fragmented breath.
This fragmentation gives you the power to achieve a sublime dimension of
Kriya.

The fragmented breath creates a continuous stimulus to the Navel stimulating the
Samana current. During inhalation you will feel the essence of Sushumna, during
exhalation you will enter a new dimension of cellular awareness.

201
► Awareness comes up the spine
Inhale a very subtle fragmented breath. Constantly feel the spine. Visualize the
energy coming up millimeter after millimeter like a guest plant winding around
the rod of Sushumna. You will have the sensation that Sushumna is contracting.
Breath after breath Sushumna becomes like steel. You realize that the breathless
state is very near.

► Awareness goes down toward the cells of the body

Now exhalation comes and with it the nucleus of the Kriya of the cells. The
breath is very subtly fragmented. Constantly feel three things: the spine, the
navel, the pressure upon the cells of your body. Don't put too much pressure and
tensions. Come down peacefully and start again with inhalation – just like we
have explained.

Repeat and repeat. At a certain point there is the idea of a great barrier being
crossed. There is an inner source of fresh energy pressing upon the cells of the
body: it is a feeling of infinite safety. Often, there is the experience of a
continuous sound of Om.

Proceed always in a state of calm mind. If, at any moment, you feel the
necessity to exhale and to inhale again, grant yourself such additional
breath. Don't stress your body. If you have mastered the procedure:
''Guiding Kundalini'' you are an expert in the art of adding intermediary
breathes without that the energetic flow be disturbed.

Final considerations

When you arrive next to the breathless state, you will be breathing through
the cells of your body. A great barrier has been crossed: the breath as
physical reality doesn't exist, there is no air that goes out through the nose.
There is an internal source of fresh energy that makes you lighter and fills
you with strength.

In time you will realize that this way of ''breathing'' has some amazing
effects.

a) This Pranayama is a process restoring your psychological health. It

seems to destroy every mental jail that you have created. Your
psychological problems, especially those tangled and confused, that
concern the future, appear to you as an illusion from which you have
definitely emerged.

202
b) The beauty of living as a wine from a full cup, seems to overflow from
every atom and this realization fills your heart. It is a feeling of endless
safety surrounded by a crystalline state of immobility.

░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░░

Discussion of a rare event: spontaneous Kriya

Sometimes we have the instinct of avoiding any preparation. Most probably

we are simply lazy and usually we obtain a poor practice. But sometimes
the Kriya process has its own momentum and a strong energetic process
seems to take place on its own.

Let us assume that you sit correctly but you do not want to practice. You
know what to do but you want to see if the movement of the energy
happens spontaneously. Kutastha is like a cave where you, having become
so small as to be contained there, find shelter to rejoice a perfect,
satisfactory rest.

At a certain point your body is inhaling. You enjoy this breath, and in order
to fully enjoy it, you make it deep. At the end of inhalation hold your
breath, feel all the beauty of this completed inhalation. Let your body
exhale. Make it deep and enjoy the exhalation.

Here we have something analogous to the Hong So technique. Here you

don't worry about the length of the breath, the pauses, the numbers...
nothing is important save that the breath is deep and you want to enjoy
each part of it. You want to feel the fresh air of inhalation and the warm of
exhalation. If you slide into a Hong So mechanism (where you let 100%
everything happen by itself without participating in the event), most
probably nothing interesting will happen. But if you let the things happen
and you want to constantly enjoy a deep breath and enjoy it instant after
instant, something important and beautiful will surely happen.

From a certain moment onwards inhalation appears accompanied by an

energetic feeling in the spine at the level of the heart. Exhalation follows
accompanied by an energetic feeling in the frontal part of the body and
then in the whole body.

This event goes ahead and you observe it without distractions. During the
exhalation you have the impression of becoming – you are feeling you are
pure energy and not a body – all the things that surround you. Usually, the

203
inhalation is shorter than the exhalation and has a soft sound, while the
exhalation is long and the sound is clear and strong.

You rejoice of this event – nay, you are totally lost in it – and you let the
time go by without any distraction. Well, going ahead in such a way, all of
a sudden you will feel the current moving by itself.

If you are able to focus only in this rejoicing without intervening in some
way, without philosophizing, it will become more and more intense. Go
ahead as much as you can hold.

[Understand how we, when practicing Kriya Pranayama can easily hinder
a process that, instead, if spontaneous, would be so great that it would be
almost impossible to contain all the beauty coming from it.]

204