(K.R.I. Level One Teacher Training Manual, p. 447.)
Posture: Sit in Easy Pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh) and root lock (Mulbandh) (or in Lotus Pose).
Focus: Let the eyes be open 1/10th of the way and focus at the third eye point.
Breath: Extend the tongue a half inch past the lips. Curl the tongue into a “U,” if possible. Inhale slowly through the “U” or, over the extended tongue. The air will seem cool and sometimes the tongue can be bitter. Take about 5 seconds to inhale fully and to use all of your lung capacity. Then exhale by chanting the Siri Gaitri mantra in an ascending scale. The chant takes about 10 seconds.
Mantra: RA MA DA SA SA SAY SO HUNG.
Meaning of Mantra: Ra=sun energy; Ma=moon energy; Da=earth energy; Sa=infinity, universal energy; Sa=repeat in second half of mantra; Say= the personal embodiment of Sa; So=the personal sense of merger with Sa; Hung= the Infinite, vibrating and real.
Mudra: Put both hands in Gyan Mudra. Place both palms face up in the lat. Put the right/left hand into the left/right for men/women. The thumb tips touch.
Time: Continue for 11-31 minutes.
End: Inhale deeply, apply Mulbandh (Root Lock) and relax.
Comments: This is an excellent practice for the hurried executive and the pressured worker. It can help regulate blood pressure. It provides extra energy to cope with daily tasks. It is excellent for the health and beauty of the skin. It is good for conquering fevers and recurrent infections.
It will give the receptive quality to the flow of the mind. You can easily step back from the pains and the pleasures to view your actions from the neutral mind. It can lead you to a greater understanding of your own actions and of their consequences.
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