Practices for Manipura Chakra

Month 4

There are several methods of awakening manipura chakra. According to hatha yoga, manipura is directly connected with the eyes. Ajna chakra and manipura chakra are very closely related to one another in the same way that vision and willful action are interdependent processes. Therefore, the practice of trataka brings about manipura awakening as well as ajna chakra awakening.

Although tantra is not against any particular diet, when manipura chakra is to be awakened, the diet has to be very pure, and at certain stages, fasting may be necessary as well. If manipura is awakened when the diet is faulty, harmful reactions may take place. Because manipura is the center of the digestive fire, disorders of the gastrointestinal system are corrected by manipura sadhana.

The major constituents of manipura sadhana are uddiyana bandha and nauli kriya. Uddiyana bandha is the contraction of the abdomen and the control of the muscles of the abdominal wall, as well as control over the small and large intestines and the other digestive and visceral organs. The functions of the liver, gallbladder, spleen, pancreas and stomach are brought into harmonious and controlled interaction when uddiyana bandha is perfected. However, agnisar kriya must be mastered before uddiyana is attempted. Nauli kriya is the control of the rectus abdomini muscles and churning of the whole abdomen. This is a difficult practice which takes some time to perfect. However, with mastery of nauli, it is easy to create a union of prana and apana in the navel, so manipura chakra can be awakened.

Preparatory practices

The following asanas will be found useful in awakening manipura chakra: pawanmuktasana (anti-gastric series), chakrasana, dhanurasana, marjariasana, matsyasana, yoga mudra, paschimottanasana and ushtrasana.

Practice 1: Chakra and kshetram location

Stand sideways in front of a mirror. Put one finger of one hand on the navel and one finger of the other hand on the spine, directly behind. Sit down, press firmly with the finger on the spine for one minute, then remove the finger. As the pressure sensation continues, concentrate on the area slightly deeper in from that point. This is the location of manipura chakra. Mentally repeat the mantra, ‘manipura’ for a few minutes, while feeling the sensation at that point. Then fix your attention at the navel itself. This is the location of manipura kshetram. Whilst feeling the blood pulse at this point, mentally repeat the mantra, ‘manipura’ for a few minutes.

Practice 2 : Manipura purification

Assume a comfortable sitting pose. Hold the back straight and keep the eyes closed. Breathe slowly and deeply, feeling the expansion and contraction of the navel as you breathe in and out through the navel. Feel the breath expanding and contracting in the navel area for some minutes. As the navel expands outward, feel that the breath is being pulled in through the navel, straight back to manipura in the spine. As the navel contracts inward, feel that the breath flows from manipura chakra in the spine to the navel and out of the body. Practise this for a few minutes each day while mentally repeating, ‘manipura, manipura, manipura’.

Practice 3: Agnisar kriya

Technique 1: (simple form) Sit in vajrasana. Keeping the toes together, separate the knees as far as possible. Keep both hands on the knees, straighten the arms and lean forward slightly. Open the mouth and extend the tongue outside. Breathe rapidly in and out while simultaneously expanding and contracting the abdomen. The respiration should be in harmony with the movement of the abdomen and should resemble the panting of a dog. Breathe in and out up to 25 times. Increasing the digestive fire

Technique 2 : (advanced form)

Assume the same pose as technique 1.Exhale as completely as possible. Perform jalandhara bandha. Rapidly contract and expand the abdominal muscles repeatedly, for as long as you are able to retain the breath outside. Release jalandhara bandha and inhale fully. Perform the practice 4 more times, each time waiting until the breath has returned to normal.

Note: Agnisar kriya should be practised on an empty stomach early in the morning. The advanced form should not be attempted until the simple form is mastered. Sufferers of heart disease or peptic ulcer should not practise agnisar kriya, nor should pregnant women or persons who have undergone abdominal surgery in the last 6 to 9 months.

Practice 4: Uddiyana bandha

The abdominal lock

Sit in a meditative pose in which the knees touch the floor. If this is not possible, then you can perform uddiyana while standing. Place the palms on the knees, close the eyes and relax the whole body. Exhale completely and keep the breath outside. Perform jalandhara bandha.Then contract the abdominal muscles as far as possible inward and upward. This is a kind of sucking action of the muscles. Hold this lock for as long as the breath can be retained outside. Concentrate on manipura chakra in the spine and repeat mentally, ‘manipura, manipura, manipura’. Slowly relax the stomach muscles. Release jalandhara bandha and inhale. When the respiration has returned to normal, the process may be repeated. Practise a few rounds and gradually increase to 10. Note: Limitations are the same as for agnisar kriya. Practice 5: Nauli Abdominal churning Stand with the feet separated by about a meter. Place the hands on the knees and bend the knees slightly. Perform uddiyana bandha in this position.

Stage 1 : Madhyama nauli

Contract the rectus abdomini muscles and isolate them at the center of the abdomen. After mastering this, proceed to the next stage.

Stage 2 : Varna nauli

Isolate the rectus abdomini muscles at the left side of the abdomen Left abdominal churning

Stage з: Dakshina nauli

Isolate the rectus abdomini muscles at the right side of the abdomen.

Stage 4

The practitioner should be able to perform stages 1-3 without the slightest difficulty, before attempting this stage. Perform uddiyana bandha from the standing position. Isolate the rectus abdomini muscles, then try to churn or roll them so that they move from the left, to the center, to the right in one smooth motion, then from the right, to the center, to the left. Repeat this movement in quick succession as many times as possible while retaining the breath outside. Then relax the abdominal muscles and breathe in deeply and fully. When the respiration has returned to normal, repeat the process, this time rolling the muscles from right to left. Practise each round for as long as you can retain the breath.

Do up to 6 rounds - 3 times from left to right and 3 times from right to left.

Note: Nauli should not be attempted until agnisar kriya and uddiyana bandha have been perfected. Limitations are the same as for agnisar kriya. Sufferers of high blood pressure should also avoid this practice.

Practice 6: Union of prana and apana

Sit in siddhasana or siddha yoni asana. Relax the whole body for a few minutes, bringing it to the point of absolute immobility. Now become aware of the natural abdominal breath. Center your awareness on the movement of the navel as you inhale and exhale. Continue for some minutes. Now become aware that there are two forces travelling to the navel - prana and apana. One force (apana) is ascending from mooladhara to the navel, while the other (prana), is descending to the navel from above. They must both reach the navel at the point of full inhalation. When you feel that the two forces are meeting in the navel, perform kumbhaka, retention of breath, and then develop mental awareness of the single central point of force in the navel. Do not strain. Release the breath and continue this practice in your own natural rhythm.The awareness of the two forces travelling and meeting in the navel center must be simultaneous. Now, as the two forces are converging in the navel, gradually allow moola bandha to take place. Go on contracting moola bandha as you heighten your awareness of the force which is centered in the navel. Hold your breath for as long as you can, while centralizing the force in the navel and performing moola bandha. As you release the breath, release moola bandha as well. Do not strain. Go on practising for 3 minutes or more.

Practise

Practise the techniques for awakening manipura chakra for one month and then proceed to those for anahata chakra. Nauli may be difficult for many people; do not strain or overexert. It is best not to attempt it until you have mastered agnisar kriya and uddiyana bandha. The practices for awakening ajna, mooladhara and swadhisthana can also be continued.