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The fifth limb of Yoga Sutra of Patanjali is called pratyahara. In Sanskrit, prati means "against" or "withdraw", and ahara meaning "food" or referring to anything we take in from the outside. It is defined as “the conscious withdrawal of energy from the senses.” Withdrawal of the senses allows the practitioner to connect with their inner world.
One who has practised Pratyahara can have good concentration and meditation. His mind is always peaceful. This demands patience and constant practice. One who has mastery over Pratyahara will never complain of Vikshepa or distraction of mind. There are a few practices which induce pratyahara. These practices are discussed hereunder: Vipreeta Kranti Mudra – balances breath flow: This mudra balances the breath flow through both nostrils. It is a method of transmuting energy from grosser to more subtle forms. It increases wakefulness and digestive fire. Process – lie flat on the back with legs straight & together, place the arms straight beside the body, palms up, breathe deeply & raise the legs keeping them together, let the legs move upward, press the arms against the ground, raise the buttocks off the ground and push the legs further upwards, bend the arms and place the hands at the hips, trunk is supported by the arms, raise the legs vertically up, relax the body, practice ujjayi pranayama, while inhaling try to feel the flow of prana moving from the manipura chakra to the vishuddhi chakra, imagine amrit is flowing up from manipura to vishuddhi, hold the breath for a few seconds, exhale and feel prana moving from vishuddhi through ajna & bindu to sahasrara, this is one round. Chakra Anusandhana – Moving awareness on different psychic centres: This kriya is done immediately after Vipreeta Kranti mudra. Take meditative position, close the eyes, relax the whole body, fix awareness at the mooladhara chakra, move the awareness in the ascending psychic passage (Arohan which starts from mooladhara to bindu in straight line through various chakras), as the awareness travels through the chakras, repeat the names of respective chakras, after reaching the bindu, the awareness to descend through awarohan passage (descending passage from bindu to mooladhara through sushumna piercing various chakras), repeat the names of respective chakras, after reaching the mooladhara one round completes. Nada Sanchalana - Rotation of sound consciousness (Aum): The Sanskrit word nada means ‘flow’ and sanchalana means ‘rotation’. It means rotation of sound consciousness i.e., flow of sound ‘Aum’. it removes blockage in the flow of prana. In the process, the awareness needs to be rotated in ascending psychic frontal passage (Aroham – from mooladhara to bindu) and in descending psychic passage (Awarohan – from bindu to mooladhara), repeating the name of each chakra and piercing of prana into each chakra should felt. One chant mantra ‘Aum’ explosively after reaching awareness at bindu. Humming sound of ‘m’ should travel from ajna to mooladhara. In nada sanchalana, ujjayi pranayama and unmani mudra are included. Process - Sit in comfortable meditative asana, close the eyes, relax the whole body, exhale deeply, Stage – 1 - fix the awareness at the mooladhara chakra, ascend the awareness through aroham psychic passage, repeat the name of each chakra while passing through the respective chakra, descend the awareness immediately after reaching ‘bindu’, repeat the process till awareness reaches mooladhara, this is one round, do 9 rounds. Stage – 2 – bend the head forward slightly, fix the awareness on mooladhara, hold the breath & repeat the word mooladhara 3 times with intensity, inhale up with ujjayi pranayama through aroham, as awareness moves from vishuddhi to bindu raise the head slowly, fix awareness on bindu & repeat the word bindu 3 times with intensity, exhale with an explosive Aum sound – Au with explosive sound & ‘m’ travel from Ajna to mooladhara, practice unmani mudra while descending, open the eyes, first round complete, do 13 rounds. Pawan Sanchalana - Rotation of breath consciousness: The Sanskrit word pawan means ‘breath’ and sanchalana means ‘rotation’. It means rotation of breath consciousness. After completing nada sanchalana, pawan sanchalana is done. In the process, the awareness needs to be rotated in ascending psychic frontal passage (Aroham – from mooladhara to bindu) and in descending psychic passage (Awarohan – from bindu to mooladhara), repeating the name of each chakra and piercing of prana into each chakra should felt. In pawan sanchalana, ujjayi pranayama, unmani mudra and khechari mudra are included. Process - Sit in comfortable meditative asana, close the eyes, relax the whole body, exhale deeply, complete Nada sanchalana, open the eyes, keep holding tongue in khechari mudra, bend the head forward slightly, fix the awareness on mooladhara, hold the breath & mentally repeat the word mooladhara 3 times with intensity, mentally say ‘arohan’, inhale up with ujjayi pranayama through aroham, as awareness moves from vishuddhi to bindu raise the head slowly, fix awareness on bindu & mentally repeat the word bindu 3 times with intensity, then mentally say ‘awarohan’ and begin to descend through awarohan psychic passage, mentally repeat name of each chakra, practice unmani mudra, on reaching mooladhara, the eyes should be nearly or completely closed, at mooladhara the head bend forwards gently, open the eyes, one round complete, do 49 round. Shabda Sanchalana – Rotation of Soham: The Sanskrit word shabda means ‘word’; sanchalana means rotation or conduction. Word is the mantra ‘soham’, the song of breath. The mind resists the process of concentration and starts to wander. Soham (means ‘I am Shiva – pure consciousness’) is the word which goes on with breathing, so it reminds. Any mantra can be integrated with the breath to produce continuous remembrance, but Soham arises naturally. Process - Sit in comfortable meditative asana, close the eyes, relax the whole body, exhale deeply, complete Nada sanchalana and Pawan Sanchalana; do khechari throughout the practice, exhale deeply, bend the head forward, beware of mooladhara chakra, mentally say ‘arohan’, inhale up with ujjayi pranayama through aroham and hear sound “So” and feel it piercing through each chakra, as awareness moves from vishuddhi to bindu raise the head slowly, fix awareness on bindu for few seconds, breathe out with ujjayi down the awarohan passage in the spine, start unmani mundra, hear the mantra Ham and feel it piercing the chakras in turn, no mental repetition of the chakras names…only awareness, Ham mantra to finish when awareness reaches mooladhara. Bend the head forward, open eyes againmaintain awareness of the mooladhara for a few seconds, end of one round, do 59 rounds, then proceed to mahamudra. Mahamudra – In Sanskrit word ‘maha’ means great and ‘mudra’ means psychic attitude. Maha mudra alongwith maha bheda mudra release lot of energy in the physical, pranic and psychic bodies. Maha mudra is a practice which purifies the entire network of nadis (psychic passage), balance Ida and Pingala and absorb nectar of bliss so that it pervades one’s whole being. Process – the chin is pressed against the throat (without jalandhara, contracting the throat), left foot pressed against the perineum, right foot stretched in front and kept firmly on ground, two hands to hold the right foot, breath drawn in then slowly exhaled. Sit in siddhasana, one heel firmly presses on the perineum, fold tongue in khechari mudra throughout practice, open eyes, exhale deeply, hold breath, bend head forward, be aware of the mooladhara chakra and apply pressure by the heel, repeat 3 times mooladhara, inhale in ujjayi pranayama, awareness ascend in frontal arohan passage through chakras, at bindu inhalation is terminated & repeat mentally 3 times bindu, practise moola bandha and shambhavi mudra while continuing to hold the breath and mentally repeat word (Shambhavi & khechari), rotate awareness 3 to 12 times between khechari, moolabandha & shambhavi, release shambhavi mudra, release moolabandha, become aware of bindu again, then exhale with ujjayi pranayama and awareness descend through various chakras, do unmani mudra, exhalation to terminate at mooladhara, head bend gently forward, open eyes, first round complete, repeat 12 rounds. Sit in utthanpadasana with left leg folded and right leg straight, place both hands on the right knee, do as in alternative ‘b’. Maha Bheda mudra (Great piercing psychic attitude) – Both maha mudra and maha bheda mudras have profound influence on the pranic level. They influence three centres: mooladhara, manipura and ajna chakras. These two kriyas manipulate and harness the energies within the chakras for inducement of concentration of mind and meditation. Process 1 – Sit in meditative posture with back upright, one heel firmly presses against mooladhara chakra, open the eyes, do khechari, exhale deeply, hold the breath, gently rest the chin against the chest, be aware of mooladhara chakra & repeat mooladhara 3 times, inhale with ujjayi pranayama & move the awareness in arohan passage through chakras (no mental repetition), slowly raise the head as awareness moves from vishuddhi to bindu, at bindu lean head slightly backward with retaining breath, mentally repeat bindu 3 times, then with ujjayi exhalation awareness slowly descend in awarohan through chakras, do unmani mudra while descending, on reaching mooladhara repeat 3 times mooladhara, do jalandhara bandha while continuing to retain the breath, do moolabandha, then do uddiyana bandha, then do nasikagra drishti, say mentally: nasikagra, uddiyana, mool and fix the awareness on nose tip, naval and mooladhara chakras respectively, end of first round, repeat. Process – 2 – Sit in uthanpadasana (right leg stretched, left leg folded) – place the hands on the right knee, similar to process 1 (except khechari). Manduki mudra (Frog attitude) – The sitting pose for this mudra is bhadrasana which resembles the sitting pose of frog. This mudra is beneficial in balancing the Ida and Pingala nadis and leads awakening of sushumna. Process – sitting pose vajrasana, feet point opposite to the body or alternatively soles face upward, in case not possible place folded blanket so it presses mooladhara, separate knees as far as possible, place the hands-on knees, open eyes, do nasikagra drishti (gazing at the tip of nose), be aware of breathing through nostrils, inhalation merge at eyebrows centre & diverge while exhalation, try to smell fragrance of astral body (aroma similar to sandalwood), no fixed duration. Tada kriya (Beating the kundalini) or Maha vedha – This is a very simple yet powerful technique. It brings almost instant bliss. It is intended to induce pratyahara. It should be done after manduki mudra. Process – sit in padmasana, if not possible legs stretched out in front, palms flat on the floor on both sides of buttocks, fingers pointing forward or fist on the floor with knuckles downwards, open the eyes, bend head back slightly, practice shambhavi mudra throughout the practice, inhale slowly & deeply through mouth with ujjayi pranayama, imagine breath going downwards in a tube to mooladhara and builds pressure at mooladhara, hold the breath, fix awareness at mooladhara, practise mild moolabandha, straighten arms and lift whole body off the ground, raise & drop the body (not too hard) by bending and straightening the arms, repeat it 3 to 11 times, release moolabandha, relax the whole body, exhale through nose with ujjayi pranayama, feel the prana diffuse in all directions of moolabandha. The purpose of this article is just to highlight importance of kriya yoga and to guide “how to do Kriya”. Kriya yoga is a system that has always been taught directly by guru to disciple. Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati
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 A mudra is a sign, symbol and gesture, movement or position of which affects the flow of pranic energy of the body. It also refers to a corresponding psychic attitude. The word mudra also means “seal” or short cut or short circuit – indicating an actual physiological basis for the effects of hand gestures by uniting certain neurological reflex points which terminate on the surface of the hands. Mudras’ action begins at the subtle energy level, balances chakras, heals emotionally and acts on the physical body. Mudras are used in conjunction with pranayama. Thumb symbolizes humanity (finite & limited). Index finger represents God, sea of cosmic energy (infinite & eternal). Five fingers of the hand represent the five ether elements of nature - Little finger represents water, Ring finger is for earth, Middle finger for the ether, Index finger for air and Thumb denotes fire. There are a large number of mudras. Mudras should be held at least for 15 minutes to 45 minutes in a day’s time. A few mudras are discussed as under:
Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati In Sanskrit, Bandha means lock. Bandhas are neuromuscular energy locks which are engaged to gain control and lock prana, or life force to awaken the chakras. Bandhas are safely locked during the process of breath-holding Kumbhaka. Bandhas are an essential part of kriya yoga. The passage of liquids, solids, and gases through tubes in human systems are regulated by the ring of muscle thickening, called as sphincter. There are over sixty sphincters in human body. Three sphincters can be gently but powerfully contracted in order to create the bandhas or the locks. The flow of the prana that continuously streams through our subtle body is redirected and even stopped. The whole of body and mind is tranquilized and made receptive to the higher states of awareness.
The three sphincters are anal sphincter (create Mula Bandha), sphincter of Oddi (create Uddiyana Bandha) and upper oesophageal sphincter (create Jalandhara Bandha). When all three sphincters are closed, the fourth lock Maha bandha is created. Apart Mula – the root lock, Uddiyana – lifting of diaphragm lock, and Jalandhara – the throat lock, two minor bandhas are at your hands and feet (Hasta and Pada). Bandhas temporarily halt the flowing of blood, so when released there is an increased flow of fresh blood. This flushes away the old, dead cells and activates the organs to strengthen, renew and rejuvenate as circulation is bolstered. Bandhas & Prana: The physical contraction or lock in turn has an extensive influence on the psychic (Pranic) Body and stimulate chakras. There are five major pranas that provide energy for five different kinds of life activities.
Bandhas & the three blocks (Granthis): Traditionally, three granthis (Knots) which are psychic bodies not physical bodies, are called as the brahma, Vishnu and rudra granthis. These represent psychic blocks and mental problems that prevent an individual soaring into the realms of meditation. These granthis prevent the flow of prana into the main pranic passage of the body – the sushumna. Bandhas are particularly effective in breaking open or removing these blocks, at least for short period of time. The three blocks are:
Types of Bandhas: The bandhas (Jalandhara, Uddiyana and Moola) are powerful techniques of inducing Kevala Kumbhaka.
The jalandhara bandha influences the individual at all levels: physical, psychic and mental. It has several benefits –
People who suffer from high BP or heart ailments should not do jalandhara bandha.
The best position to do Uddiyana is any meditative asana. The best time to do Uddiyana bandha is after asana and pranayama and before meditation. People who suffer from high BP, heart problems, peptic or duodenal ulcers, colitis and other serious abdominal problems and pregnant women should not do this practice. The best time is early morning before breakfast. It should be practised empty stomach (3-4 hours gap after eating meals). Process - Sit in any meditative asana, place the palms flat on the knees, close the eyes, relax, exhale deeply by accentuated contraction of the abdominal muscles and chest, hold the breath outside, do Jalandhara bandha, expand the chest without actually inhaling which shall raise the diaphragm automaticially & abdomen to become concave in shape, being raised inwards and upwards (no need to contract abdominal muscles), this is final position, stay in final position as much as comfortable, slowly relax the chest, abdomen assumes its original position, release jalandhara bandha, bend the arms, inhale slowly, one round complete. Uddiyana bandha can also be practised in standing position. Stand with the feet about half a meter apart, bend forwards, bend legs slightly at the knees, place the palms on the knees, exhale deeply, try empty lungs as much as possible, bend head downwards & press the chin against the chest in jalandhara bandha, arms straight, expand chest as done in inhalation but not actually breathing in, straighten the legs slightly which shall automatically draw abdomen upwards and inward, hold this position till possible comfortably, release the expansion of chest, bend the legs, release jalandhara bandha, finally breathe in.
The apana moves upwards and when it reaches the circle of the fire (manipura chakra) the flame lengthens and reaches the anhata chakra. When the apana and the fire meet at manipura the prana is heated. This increases digestive fire. Due to this kindling of fire, apana and prana, the sleeping kundalini is awakened; it becomes straight and enters the brahma nadi as snake enters into a hole. Brahma nadi is the central core of Sushumna. The practice brings about control of the prana and if done, with care and determination, all lethargy will vanish. It helps to transmute sexual energy. For kriya yoga, moolabandha is absolutely necessary in order to develop sensitivity in the region. The best asanas to practice of moolabandha are siddhasana for men and siddha yoni asana for women. While sitting in the asana, one heel applies firm pressure in the region of mooladhara chakra, which improves physical contraction. Contraction in the mooladhara chakra area triggers the mooladhara chakra. Sit in the comfortable asana, place palms on the knees, close the eyes, relax the whole body, then hold the breath & practise jalandhara bandh, contract the muscles at mooladhara chakra region, draw the muscles upwards as much as possible, keep the attention at the point of contraction, hold the contraction as much as possible, release the contraction, raise the head, breath out, repeat the rounds
Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati |
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