Practices for Vishuddhi Chakra

Month 6

Vishuddhi chakra can be directly awakened through the practices of jalandhara bandha, vipareeta karani asana and ujjayi pranayama, all of which are essential for eventual mastery of kriya yoga. A minor chakra which is closely related to vishuddhi is called lalana chakra, which is located at the back of the roof of the mouth, at the soft palate, and it directly helps to awaken vishuddhi. For this reason, one of the kundalini kriyas, called amrit pan, is concerned with its direct stimulation. A simpler practice for awakening lalana is khechari mudra, which is described in this chapter. Preparatory practices Many asanas can be utilized for purifying vishuddhi chakra. The most important are: bhujangasana, sirshasana, matsyasana, supta vajrasana and sarvangasana.

Practice 1: Jalandhara bandha

Sit in any meditative pose which allows the knees to firmly touch the floor. Those who cannot sit like this can practise Jalandhara bandha standing. Place the palms of the hands pn the knees

The chin lock

Close the eyes and relax the whole body. Inhale deeply, retain the breath inside and bend the head forward, pressing the chin tightly against the chest (particularly the sternum). Straighten the arms and lock them into position. Simultaneously hunch the shoulders upward and forward - this will ensure that the elbows remain locked. The palms should remain on the knees. Stay in the final pose for as long as you are comfortably able to retain the breath. Then relax the shoulders, bend the arms, slowly release the lock, raise the head and exhale. Repeat when the respiration returns to normal. Practise 5 times.

Note: The whole practice can also be performed with the breath retained outside.

• Never inhale or exhale until the chin lock has been released and the head is upright.
• Persons with high intracranial or blood pressure, or with heart ailments, should not practise without expert guidance.

Practice 2: Khechari mudra

Close the mouth and roll the tongue backward so that the normally lower surface touches the upper palate. Try to bring the tip of the tongue as far back as possible without strain. Keep it there for as long as it is comfortable. If you experience discomfort, relax the tongue for a few seconds and repeat. Alter some practice the tongue may be able to extend beyond the palate and up into the nasopharynx, where it will stimulate many vital nerve centers. Breath: Breathe normally during this practice unless ujjayi is used. Over a period of a few months, however, it is usual to reduce the breathing rate to 7 or 8 breaths per minute. With careful practice, preferably under expert guidance, the respiration rate can be further reduced. Note: Advanced practitioners sometimes erode or slowly divide the frenulum membrane beneath the tongue. This is not recommended here, and should only be attempted under direct guidance from a guru. Practice 3: Ujjayi pranayama Practise khechari rnudra. Contract the glottis in the throat. When you breathe under these circumstances, a very soft snoring sound should automatically come from the throat region. It is like the sound of a sleeping baby. Feel that you are breathing through the throat and not the nose. Try to make the breaths long and relaxed. Practise for 2 minutes initially, then you can gradually extend the time. Practice 4: Chakra and kshetram location and purification Sit or stand in front of a mirror. Place a finger of one hand on the glottis (the lump at the front of the throat). This is the location point of vishuddhi kshetram. Then place a finger of the other hand on the spine, directly behind the kshetram. This point in the spine is called vishuddhi chakra. Press the spine for one minute in order to feel a sensation at the chakra area. Then lower your hands. Concentrate on the sensation at the chakra and repeat mentally, ‘vishuddhi, vishuddhi, vishuddhi’. Sit in a comfortable position with the back straight. Close the eyes and become aware of the breath. Fold your tongue back into khechari mudra and practise ujjayi pranayama. For a minute or so, be aware of the sound of the breath at the throat, and let your breathing become slower and deeper. Then with inhalation, imagine that the breath is being drawn in through vishuddhi kshetram at the front of the throat. Feel that the breath passes through the kshetram and eventually pierces vishuddhi chakra in the spine. With exhalation, feel the breath move from vishuddhi chakra, forward through the kshetram and eventually out, in front of the body. This is one round. Continue for a few minutes. Daily practice in this manner will gradually develop your sensitivity to vishuddhi chakra and kshetram.

Practice 5: Vipareeta karani asana

The inverted attitude

Lie flat on the floor with the feet together, the arms by the sides and the palms flat on the floor. Breathe in deeply. Using the arms as support, raise the legs over the head, keeping them straight. Bend the arms and place the hands under the hips to support the body. Raise the legs to the vertical position. Breathe deeply, fixing your attention on the breath. Eyes should be closed. Note: Vipareeta karani asana is similar to sarvangasana, except that the chin is not pressed against the chest and the trunk is held at a 45 degree angle to the ground instead of at right angles.

• Shavasana is the counterpose and should be done for a few minutes on completion of vipareeta karani asana.
• Advanced practitioners can hold the posture for 15 minutes or even more; beginners should practise for a few seconds and add a few seconds daily.
• This asana should not be done by sufferers of thyroid, liver or spleen enlargement, high blood pressure or heart ailments.
• Vipareeta karani asana is widely used in kundalini yoga since it helps to redirect the energies of the body from the lower to the higher chakras. It is an integral part of the first of the kundalini kriyas called vipareeta karani mudra.

Practise

Perfect these vishuddhi chakra practices over a period of one month and then start the practices for bindu visarga. The sadhana for the other chakras can also be continued with a few selected techniques from each chakra as follows:

ajna - trataka and shambhavi mudra mooladhara - moola bandha and nasikagra mudra swadhisthana - chakra and ksbetram location, vajroli (or sahajoli) manipura - chakra and kshetram location, uddiyana bandha and nauli anahata - chakra and kshetram location, ajapa japa.