Kriya Yoga is a very old and scientific yoga practice. It was very popular in ancient India around 19th century. The ancient texts like “Hatha Yoga Pradipka”, “Shiva Samhita” and “Bhagavad Gita” mentioned the usefulness of these methods in harmonizing body and mind in our day to day life.
Circulating the bio-energies in our body is the key element of kriya yoga practices. Kriya yoga ignites the dormant cells in our spine. As soon as the dormant cells of our spine are lighted up, the toxins from our body are gradually eliminated and we feel lighted both in body, spirit and mind. Kriya yoga helps us to supply optimal oxygen and energy to each cell of in our body. It helps us to eliminate the metabolic waste more efficiently. Kriya yoga uses asana, pranayama and mantra practices.
The basic steps of Kriya yoga practices are discussed in our earlier post. Here, we will discuss some useful tips for daily kriya yoga practice:
First spread good will to yourselves. Then spread good will to others. Let everyone be happy.
Accept and Relax: Sit silently and listen all the sounds happening around you. Suddenly, you will fell some energy moving upwards along the spine. Just feel the energy flow in your body. You don’t need to do pranayama at that moment. Just feel the movement of the prana.
Chant a mantra mentally and slowly. The mantra may be any thing that gives good energy to your body and mind. If you do not have any specific mantra. You may chant long Om mantra. The mantra chanting should be effortlessly.
Put your awareness just two inch below the naval. Feel the sensations around that area for few minutes. Chant your mantra in that area for eleven times.
Gradually, move your awareness along the spine. Feel the sensations inside the spine at different chakras along the microcosmic orbits. By putting awareness try to awaken your dormant kundalini energy.
Kriya yoga is a gradual process. It takes few months to master the practices. Along with the practices explained above, Kriya pranayama is to be practised regularly in the morning.
I am yet to see or heard about any great yogi who got enlightenment or something near to that by cutting the frenum under the tongue. But I know many yogis who can touch the uvula with the tip of the tongue. Many great yogis have different views on Kechari Mudra. Touching the third eye is one end of the Kechari Mudra story. Thre are many other stories. People are often confused. The basic question is what is achieved by these exercise? Of course, the first answer is bliss. However, just turning the tongue backward and meditation on the tip of the tongue is having several other benefits.
According to Paramhansa Yogananda one of the benefits of practicing Khechari Mudra is “It draws energy from the cerebrum and medulla by connecting the tip of the big tongue with the little tongue (uvula).” Again he said “Right attitude, devotion, and attunement to the Guru are more important than an over-reliance on exotic techniques such as Khechari Mudra.”
In the book “Yoga and Vipassana: An Integrated Life Style” Sri Amit Ray of Himalaya, Uttarkashi brilliantly explained “I have seen several yogis buttering, massaging and pulling their tongue in the morning and in the evening. Definitely, these practices helped them to keep their attention on the tongue area. There are many sensitive invisible micro astral nerves on the palates and on the tongues. Physically, numerous taste cells are positioned not only on the tongue but also on the uvula, soft palate, larynx, pharynx, and epiglottis. This type of tongue massaging activates those taste buds on the tongue, and stimulates the secretion of certain endorphin like hormones. This produces some bliss energy in the third eye area. That is definitely a good incentive for a new yoga student. But that temporary bliss is not the objective of a true yogi. Even to get that great bliss energy you don’t need to cut the frenum under the tongue. With the help of some herbs and mantra kriya practices on the tongue you can get much better result. It is foolishness to cut the frenum under the tongue.
Kechari Mudra is much more than that. It is a great mystery. It is the mystery of exploring the inner vastness. It is merging into the nectar of inner and outer vastness. The role of physical exercise is very limited. Discovering the micro astral nerves on the palates and the uvula is the first challenge. For that you need to focus your one pointed awareness and attention in the area of ….”
Before proceeding to true Khechari Mudra, you need to do other practices to prepare the body and mind. It needs purification. It needs the practice of Sila, Samadhia and Panna. Just cuting the frenum and turning the tongue backwards and touching the palate is not enough.
When our mind will be pure and heart is full of love Kechari Mudra will occur spontaneously. Our mental purification is more important than tough physical exercise.
To be a true kriya yogi you don’t necessarily need to read Autobiography of a Yogi by Paramhansa Yogananda or any other book as such. You need to practice gently seven kriya steps. According to Shiva Samhita reading useless books on yoga is the first hindrance of Kriya Yoga. The second hindrance of course will be looking for a Guru or Kriya teacher. All Kriya teachers are not good. Of course there are exceptions. You can judge that yourself on time, as you progress. There are plenty of books in the market, but spending too much time on books are not at all fruitful. Most of them will confuse you.
The best is, practice the steps slowly at a comfortable pace at your own.
Our body (Microcosm) is said to be a small sample of the universe (macrocosm). The whole body of a big tree is hidden in a tiny seed. In a small sperm lies the cast of the entire human body.
There are seven lighted jewels in our body.There are Seven steps in Kriya Yoga.
Step #1 : Know your Seven Energy Bodies
Step #2: Know Seven Bija Kriya Mantras for seven energy vortex
Step #3: Know Seven Astral Planes of existence
Step #4: Know Seven master Postures of Yoga
Step #5: Know Seven Yoga Foods to activate centers
Step #6: Know Seven Breathe and Mind fluctuation energy
Step #7: Know Seven Spiritual Grace centres in brain
Out which the sixth steps which is known as Kriya Pranayama is most vital is explained here.
Kriya Yoga practice is the pursuit of returning to the inner source. It involves systematically refining our internal energies physical, mental and spiritual. And provides us a means to better understand ourselves, the universe we live in, and our purpose in life. All energy is conserved – no energy gets lost. Only we need to transform the lower energy to higher energy. My spiritual masters taught me number of ways to transform lower energy to higher energy forms.
The harmony, interaction and connection of Heart and Kidney are crucial in Kriya Yoga.
Within Kriya Yoga there are structured guidelines and practice methods regarding the attainment of unity with nature. These guidelines and practice methods are divided into external energy yoga and internal kriya Yoga.
During the practice, you need to calm your mind and descend your Heart Fire to warm your navel. Which then changes into physical energy and travels through the small-energy loop at your back. When Yang Qi has accumulated in your Lower chakra, move the energy to the Middle chakra. Then place the spiritual energy middle chakra for cultivation. When you are comfortable gradually move the energy to the upper energy loops.
Kriya Yoga and Vipassana have the same purpose: adjust and balance the energy circuits.
Water kriya is a very ancient yoga practice. For doing water kriya yoga you don’t need to go to an ocean or river. You can do water kriya yoga at your home. You can purchase a SPA (HOT TUB) at your home.
The first thing of water kriya yoga is, you need to drink sufficient water. Depending upon your physical condition the water intake varies. Usually, consumption of two to three litres of water per day is good enough. Drinking sufficient amount of water eliminates toxins from brain. Depression, anxiety, giddiness, meningitis, migraine, fatigue, headache and fever are also well guarded by water.
Water kriya is a very ancient yoga practice. It includes water yoga exercises, Neti Kriya, Dhouti Kriya. You may do water yoga exercises at swimming pool. These exercises are very gentle and good for health. Swimming pools offer more space than hot tubs, allowing for more vigorous exercises. In present day, Neti Kriya and Dhouti Kriya are not so important. Alternate nasal water intake is important. But you must learn it from a master. There are many variations in water Kriya Yoga.
The term ‘Yoga Nidra’ is mentioned several times in Puranas in different context. Markandeya Purana, Vishnu Purana, Devi Bhagvat and other scriptures highlight the importance of Yoga Nidra. Yoga Nidra is very well defined by Adya Sankaracharya in his text Yoga Tadavali. Yoga Nidra means Aware Yogic Sleep. It is a state of conscious Deep Sleep. In Yoga Nidra, you leave the Waking state, go beyond the Dreaming state, and go to Deep Sleep, yet remain awake. Yoga Nidra is a tool for attenuating, and eliminating habit patterns or samskaras, which are not useful. It prepares the mind for spiritual evolution.
Yoga Nidra Kriya Yoga Meditation Technique is not in the traditional Kriya yoga as popularized by Babaji and Paramhansa Yogandana. It is much different from traditional Kriya yoga. The word “Kriya” means “action or movement.’ These meditations that Yogananda’s Babaji did were mind movement exercises.
There are two kinds of meditations, “Passive and Active.” Most teach “passive” meditations. In true Kriya Yoga and Siddha Yoga and Daoism/Taoism one learns “active meditations”. The reason for this is that, “active meditations” create alot of Chi (qi) energy. It is this activating your body and mind and spirit with Chi (qi) that results in one becoming physically energetic and one having what are called the Siddha abilities. (Nirodhanada)
Eight Steps of Traditional Yoga Nidra:
Yoga nidra should be done in a quiet place where no interruptions can take place. A meditation room is ideal. The practitioner lies down on the floor or a firm bed. The surface should be comfortable but not soft so that sleep comes easily.
Lie flat on your back (Savasana) with the body stretched out, the head in straight line with the body, feet apart, arms besides the body and palms of the hands facing up. Be relaxed and comfortable. Now close your eyes. There should be no movement during yoga nidra. Remember you should not sleep, but remain awake all through the session.
So say to yourself: “I will not sleep; I will remain awake.”
Please follow the voice with full awareness and feeling. If your mind is distracted during the practice, do not worry. Just continue the practice.
2. Physical and Mental Relaxation
Take a deep breath and as you breathe in, feel the coolness and calmness spreading throughout the body. As you breathe out, feel your cares and worries flowing out of you. Become aware of the body and relax completely. Relax your body mentally.
Now be aware of the sounds in the room. Allow your hearing to follow the sounds for a few seconds, going from sound to sound, without trying to identify them. Develop awareness of the room itself… the four walls, the ceiling and the floor, and your body lying on the floor or bed. Visualize your body lying down. Feel your body lying on the floor, feel the sensations of your whole body lying down, your whole body lying on the floor.
Say to yourself mentally, “I am going to practice yoga nidra. I will remain awake all through the session.”
Now it is the time to make Sankalpa (resolve). State your affirmation mentally three times with feeling and awareness.
4. Rotation of Consciousness
During these steps, focus your mind on the parts of your body and not on your breath. Relax each part of the body in turn.
During this exercise it is helpful to see your body as an object and your mind as an instrument of your inner spirit directing the flow of prana into your body. As you go through the step of relaxing a specific part of your body, imagine that the prana, the essence of life, is flowing through this part relaxing and revitalizing the whole part, as you inhale and exhale freely.
We will now rotate our consciousness through different parts of the body. Repeat the part in your mind at the same time become aware of that part of the body. Do not concentrate, but remain alert. Become aware of the right hand.
Right hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, lower right arm, upper arm, the shoulder, the armpit, the right side of the torso, the right upper leg, the lower leg, the ankle, the right foot, the right toes.
Left hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, lower left arm, upper arm, the shoulder, the armpit, the left side of the torso, the left upper leg, the lower leg, the ankle, the left foot, the left toes.
Become aware of the right shoulderblade, the left shoulderblade, the right buttock, the left buttock, the spine, the whole back.
Now go the top of the head. Become aware of the top of the head, the forehead, the right eyebrow, the left eyebrow, the space between the eyebrows, the right eye, the left eye, the right ear, the left ear, the nose, the lips, the throat, the right chest, the left chest, the middle of the chest, the navel, the lower belly.
The right leg, the left leg; both legs together. The right arm, the left arm, both arms together. The back of the body, the front of the body, the head, whole body, the whole body, the whole body (repeat one more time).
Are you awake? Repeat to yourself: “I am awake.” Total awareness. Awareness of the whole body. The whole body lying down. See your body lying down. Visualize your body lying down.
Become aware of your breath. Feel the natural rhythm of your breath, feel your natural, spontaneous breath. Do not force the breath; just awareness
5. Awareness of Sensations
Now awaken the feeling of lightness—as if the body is made of cotton.
Your body seems to be floating away from the floor.
Next, Feel the body getting heavy – so heavy, it’s sinking into the floor. Feel the head heavy, the arms, the torso… heavy. Feel the legs heavy and the feet heavy. The whole body is heavy… feel the whole body heavy…sinking into the floor… heavy… heaviness… the whole body is heavy.
Awaken the sensation of heat, the experience of heat.
The whole body is hot.
Now experience bitter cold in the body.
Nowfeel your body becoming alert… you are so alert. Feel yourself become alert… you are awake…you are awake…you are awake.
Yoga nidra is also augmented by incorporating visualization and mediation
There are many different techniques you can use.
This is the final stage of yoga nidra relates to mental relaxation. Generally such images and symbols are chosen for the visualization that has universal significance. To quote a few: the mountain, river, ocean, temple, church, cross, saint, flower etc.
Use your feeling, awareness, emotion and imagination to develop images in your mind.
Vividly visualize yourself in your favorite place
Stay in that situation for few minuses. You mentally get more more and more relaxed.
Now move to next step.
Once again the resolve or sankalpa is intently thought of or even visualized repeat your affirmation mentally 3 times with feeling and emphasis.
Thus, consciously one tries to direct the unconscious mind about the goal in life. This time the unconscious is very susceptible and therefore may accept the suggestion from the conscious mind with more intensity.
8. Return to Full Awareness
Now start taking normal natural breath, spontaneous breath. Now bring your awareness to your body lying stretched out and relaxed on the floor. Be aware of your physical existence. Become aware of the environment, room… the floor, the walls, the ceiling, and the noises in the room. Let your mind become completely external. Don’t make hurry to open your eyes. Lie quietly until your mind is completely awake and externalized. Start moving yourself slowly, stretching yourself. When you are sure you are awaken, open your eyes.
Yoga Nidra and Kriya Yoga Meditation:
Steps of Kriya yoga Yoga Nidra is many way different from traditional yoga nidra. I know, after doing 15 rounds of nada sanchalana, 50 rounds of pawan sanchalana, 60 rounds of shabda sanchalana and 60 rounds of chakra bhedan you will get tired.
These are not Kriya Yoga. These are to keep the mind busy. True kriya yoga is beyond these activities.
According to my yoga master Sri Amit Ray ji of Himalaya, Uttarkashi, “When Yoga nidra and Kriya yoga goes hand in hand you are in the hand of eternal bliss. Kriya yoga without yoga nidra is not effective. If you really want to transform your Samskars (habit patterns) and burn your bad karmas, you must practice Yoga Nidra and Kriya Yoga together in a systematic manner.”
Breath is the life force that sustains our life. Human body is physical manifestation of one’s consciousness and in that, primarily, Central Nervous System (brain and spinal cord) is densely concentrated with abundant consciousness. So, all the yoga practices always revolve around CNS with an intention being to grow ones awareness towards consciousness. Kriya Pranayama practices focus on getting the glowing awareness of main three Nadis (Ida, Pingala & Sushumna) and seven Chakras (Mooladhara, Swadhistana, Manipura, Anahata, Vishudhi, Ajna & Sahasrara) and opening them for the free flow of Prana. There are variations in the techniques. But, all have the same goal “to get the realization of the self”. Kriya pranayama is the most important technique of Kriya Yoga.
You must practice few techniques at a time for sometime and get mastery in it before moving onto next techniques. Do not attempt to master everything in one day. It should be mastered only gradually.
Benefits of Kriya Pranayama
Pranayama teaches the “proper” way to breathe. Instead of breathing from our chest and under-using our lungs, you can increase the capacity of your lungs by breathing slowly and deeply.
Pranayama helps reduce the toxins and wastes that accumulate within your body, and may act as a preventative for illness.
Pranayama is helpful for digestion; learning to breathe properly helps improve metabolism.
The concentration and focus required to effectively practice yoga breathing exercise methods helps improve self-control and willpower.
Pranayama repels stress and allows the body to relax.
When the body is relaxed and the mind is focused, yoga breathing exercise methods allow for a more fulfilling spiritual journey.
Groundwork for Kriya Pranayama
Sit in a comfortable position, without having external support for back. Let the spine stay in natural S curve. Take a few slow and deep breaths and relax.
During the entire course of Pranayama, let your breath follow natural rhythm. Do not force to hold the breath or struggle to keep the breath slow.
During the entire course of Pranayama, if for any reason you lost control of your awareness then do not worry or struggle to forcibly bring the awareness back to from where it left from the practice. Instead, let go of the situation, and easily start all over again without worrying that something happened.
Always do abdominal breathing (breath using diaphragm). Abdominal breathing relaxes and calms the mind. This is the natural way of breathing. Observe how baby breaths! Contrary to that, breathing using upper chest will create anxiety and high blood pressure.
Curl up your tongue to form Kechari Mudra (Khechari Mudra). After few thousand hours of practice, tongue will naturally enter the nasal pharynx and into the nasal septum. This is king of mudras. Kechari Mudra will bring mental stillness, mind will naturally calm down. One should be in Kechari Mudra throughout the practice.
Mental Kriya Pranayama
Mentally move your awareness from Mooladhara Chakra to Sahasrara slowly, mentally touchingeach chakra in the upward path. Stay a while for a comfortable duration at Sahasrara and then slowly move your awareness from Sahasrara to Mooladhara Chakra while mentally touching each chakra in the downward path. This completes one mental Pranayama.
Repeat this Pranayama few times daily for some days till you are comfortable in tracing and visualizing the paths up and down. After getting complete mastery over this, move onto the Kriya Pranayama.
Variations of Mental Pranayama
Visualize a narrow hollow white tube running from Mooladhara to Sahasrara. Visualize all the seven Chakras on it (Mooladhara – Red four petal lotus, Swadhistana – Orange six petal lotus, Manipura – Yellow ten petal lotus, Anahata – Green twelve petal lotus, Vishudhi – Blue sixteen petal lotus, Ajna – Indigo two petal lotus and Sahasrara – Violet & White thousand petal lotus). Do the mental Pranayama along with these visualizations tracing the path up and down the white tube while mentally touching all the Chakras in the path.
While doing Pranayama, mentally chant OM (AUM) at each Chakra in the path. You can as well use the Bija mantras of the chakras or mantras of deities.
Visualize the smooth candle flame (about an inch in length) going up and down the white tube while mentally tracing the path.
Visualize the smooth & bright Sun (soothing white Sun) going up and down the white tube while mentally tracing the path.
Kriya Pranayama Cycle
Inhale, and while inhaling move your awareness from Mooladhara Chakra to Sahasrara, mentally touching each chakra with mantra in the upward path. Stay a while for a comfortable duration at Sahasrara while chanting the mantra and then exhale slowly. While exhaling, move your awareness from Sahasrara to Mooladhara Chakra mentally touching each chakra with mantra in the downward path. Mantra can be OM (AUM), Bija mantra or name of your beloved Deity.
While exhaling, contract the lower throat/glottis so as to create the resistance to the outgoing breath. This will make the duration of exhale lengthier compared to inhale and help in opening the spiritual (third) eye.
This completes one Cycle of Kriya Pranayama.
Variations Visual Kriya Pranayama
Visualize Sushumna nadi as narrow hollow white tube running from Mooladhara to Sahasrara. Visualize all the seven Chakras in Sushumna nadi (Mooladhara – Red four petal lotus, Swadhistana – Orange six petal lotus, Manipura – Yellow ten petal lotus, Anahata – Green twelve petal lotus, Vishudhi – Blue sixteen petal lotus, Ajna – Indigo two petal lotus and Sahasrara – Violet & White thousand petal lotus). Do the Kriya Pranayama along with these visualizations.
Visualize the smooth candle flame (about an inch in length) going up and down the Sushumna nadi while doing Kriya Pranayama.
Visualize the smooth white ball (about an inch in diameter). While inhaling and going up the Sushumna, white ball increases its size gradually. While exhaling and coming down the Sushumna, white ball decreases its size gradually.
While inhaling and going up, trace the dorsal side of the Sushumna nadi. While exhaling and coming down, trace the ventral side of the Sushumna nadi. (Dorsal side is towards the back side of the body and ventral side is towards front).
Visualize two narrow hollow white tubes running on left and right of the Sushumna nadi. One on the left is Ida nadi and the one on the right is Pingala nadi. Inhale and move awareness from Mooladhara to Sahasrara thru Ida nadi. After reaching Sahasrara, keep awareness there as long as possible to keep comfortably. Exhale and move awareness from Sahasrara to Mooladhara thru Pingala nadi.
While inhaling, imagine cool air is entering your body, gradually filling your body from Mooladhara to Sahasrara. While exhaling, imagine hot air is going out gradually from Sahasrara to Mooladhara.
With repeated practice, one will gain mastery over breath and mind. Exhale will take more time than inhale and, each breath will span over a minute. Mind will rest in peace. This is the time to move on to next step.
There are several kriya yoga meditation techniques. However, navel meditation kriya yoga is unique in many ways.
Few days back I was watching the breathing of a sleeping child. I noticed their chest doesn’t expand and contract the way an adult’s would. Their lower abdomen however does expand and contract with each breath. Indian Yogis speculate that lower abdomen is the source of our creative energy, the umbilical chord. Nevertheless, for those practiced in deep abdominal breathing, that same childlike energy and passion for life is present, and we can all relearn this vital skill.
In Hindu mythology, from the navel the lotus grows, and on the top of the lotus the Prajapati, the creator is in deep meditation. Through meditation he reaches his goal. Through meditation we can also reach our goal. The flow of current of deep navel meditation will guide us to where we are going.
When I focus my mind on the abdomen I find a rising movement and falling movement of air. When I breathe in the abdomen rises; when I breathe out the abdomen falls. So rising movement and falling movement is the primary object of my lower abdomen meditation.
When the tongue is folded back and into the cavity toward the skull touching the tip of the tongue to the uvula and eyes fix on the spot between the eyebrows, this is known as khechari mudra.
Now, what means khechari mudra? Word khecari comes from the Sanskrit roots khe, “ether” or “space” and charya, “one who moves.” This “moving in the ether” has a double meaning, as the scripture quotes: the first refers to the fact that the tongue move in the hollow space inside the cavity of the pharynx, and the second refers to the fact that mind remains in a state of complete stillness and inner peace. Khecari mudra is also associated with amrita, the nectar of life can elect which is secreted by the bindu, a point on the posterior fontanel, which is consumed by the throat chakra vishudha. In khechari mudra, you don’t need to cut the lower tendon of your tongue.
1 – There is no need to cut the “brake” of the tongue to perform this technique.
With the right practice and the continuing goal will be achieved without any risk;
2 – Sit in a meditative pose;
3 – Relax your body, close your eyes, directing them to the middle of the eyebrows. Leave your mouth slightly open and slowly lift your tongue back toward the hard palate and then to the empty area of the pharynx. Stay that way for as long as you can without discomfort;
4 – Breathe in slowly through your nose, resting in the sequence.
My yoga teacher said “USE THE POWER OF VISUALIZATION, THAT IS THE KEY TO khechari mudra”.
Kriya yoga involves techniques of meditation that cause the energy or Prana to move in certain ways, to awaken the Kundalini, the coiled up energy at the base of the spine. Kriya yoga channelizes the energy forces in the Kundalini instead of merely controlling the mind. It is important that the Kundalini is activated through performance of asanas, practice of pranayama and making a conscious effort to guide this awakened energy in the spine and allowing it to immerse in the crown chakra.
You can do Kriya yoga on your own. You don’t need any teacher or Guru for that. Only thing you should do the Kriya very slowly and in a very very relax manner. In the beginning don’t do many kriyas on the same day. Progress gradually, slowly and consistently.
The ultimate goal of Kriya yoga for begginers is to attain supreme consciousness through Navi Kriya, Yoni Mudra, Maha Mudra, Spinal breathing and 3rd Eye Meditation; it is a method to prevent fluctuations of the mind. The practice of kriya yoga cleanses and heal the mind and body. It uplifts the consciousness of the seeker. As most people live only on three levels of consciousness – material, egoistic and sensual – kriya yoga opens us to higher levels of consciousness. It teaches the seeker to locate the different centers of the spine and meditate on them, thereby transforming the consciousness.
Kriya Yoga involves concentration techniques to move energy in certain ways for the purpose of awakening dormant forces to be used along the evolutionary path. These forces are somewhat magical in their nature and should only be used by an adept for dharmic purposes, healing or helping others along the spiritual path. Other names by which this yoga is known are Kundalini yoga and Tantra. Knowledge about the energy centers known as Chakras are contained in this realm of yoga. Methods and techniques such as the kriya Yoga are used to move energy from the base of the spine to the mind to attain higher levels of consciousness. There are five specific steps in kriya yoga.
Navi Kriya (or nabhi kriya) is done into Navi chakra in front – location as your navel – and Manipura chakra on your back. Note that manipura chakra is higher than navi chakra.
Tilt your head forward to touch your chin and repeat 25 OM just two inch below the navel.Then tilt your head back as comfortably as you can and and repeat 35 OM into manipura chakra.
You may perform some navel exercise before doing Kriya Yoga:
Kriya Yoga Techniques:
The yogi should mentally slowly chant ‘Om’ 15 times, concentrating just below the navel.
The yogi should mentally chant ‘Om’ 25 times, concentrating on the back of the navel.
The yogi should mentally chant ‘Om’ 35 times, concentrating at the back of the neck.
2nd Kriya :
The yogi should mentally chant ‘Om’ 15 times, along the imaginary tube of the spine, up and down.
The yogi should mentally chant ‘Om’ 35 times, concentrating on the point between the eyebrows.
3rd Kriya :
Maha Mudra: Alternatively sit on your one foot, and try to touch your other toe.
3rd Eye Meditation: Imagine a circular light in the forehead. Very slowly do pranava japa along the circumference of the circle. Do this for few minutes and feel the sensations on the forehead and then feel the sensations on whole body.