Reading Time: 12 minutes
Self-discipline is the foundation of happiness. Should you feel like this is an area in which you lack, there’s a Kundalini Yoga kriya that can help you. In the following guide, we will take a look at the benefits of the meditation kriya for silence and how to do it.
Benefits of this Kriya
- Improves internal strength
- Supports self-discipline
- Helps you become mindful
How to do this Kriya
When you are ready to get started with this kriya, find a quiet place in which to practice. Relax yourself and then follow these simple steps.
Exercise 1: Lion’s Breath
Start by sitting in Easy Pose — or any position that feels comfortable — and keep your back straight. Make fists with your hands and then turn them so that your thumbs face up.
Allow your elbows to drop down to the side of your body, and then bend them so that your forearms come up to a small angel. Move your forearms up and down quickly.
Keep your tongue out and breathe deeply in long breaths. Make sure that you are panting like an animal or, you could even say, a lion. Continue for 5 minutes.
When you have engaged in this type of breathing for that period, breathe in deeply and then allow your whole body to tense up.
Hold your breath and then move to the right for 10 seconds. Come back to the center and breathe out. Do the same with the left side of your body.
Breathe in, hold for 20 seconds and tighten the body once more. Finally, breathe out and relax completely.
Exercise 2: Magnetic Circle
Stay in Easy Pose — or the position that you have chosen — for this next part of the Kundalini Yoga kriya. Bring your elbows up and make sure that they are wider than your shoulders. When you have done that, slightly bend the elbows but not the wrists.
Bring your thumbs and index fingers together on each hand. That will make a small circle in the space in between.
You should make sure that your back is straight and then start moving one arm to turn the body. You will find that the other arm starts to follow suit as you move. When you have completed that, switch back to the other side and do the same move.
Throughout the Magnetic Circle exercise, you need to look straight ahead. Breathe through your mouth and then breathe out strongly. Continue all of the above for 5 minutes.
When you are ready to bring this exercise to a close, you should breathe in and suspend your breath for 25 seconds. Bring your arms straight out at the sides and move your wrists upward so your palms are facing sidewards. Hold for a second and then relax.
Next up, breathe in deeply and suspend your breath for a further 25 seconds. Bring your arms forward in front of you. Hold and bring the wrist upward so that the palms are facing forward. Once you are ready to release the tension, breathe out and then relax.
Exercise 3: Interlace Fingers Halfway
For this part of the Kundalini Yoga kriya, you will need to remain in Easy Pose or the position that you have chosen to sit in. Keep your back straight as you did before.
Bring your hands together. Allow the fingers of one of your hands to interlace between the fingers of your other hand. Don’t let the fingertips of either hand touch the base of your fingers and ensure that your thumbs are relaxed throughout this exercise.
Bring your arms up straight and make sure that your elbows are not bent. Move your palms so that they are pointing toward the floor. Hold this position.
Keep your eyes closed throughout this exercise and whistle any national anthem you choose. You should continue with the Interlace Fingers exercise for 3 minutes.
Once you are ready to bring this exercise to a close, you should breathe in deeply and hold everything tight for 10 seconds. Next, breathe out and allow the breath to whistle through your lips. Suspend your breath for 10 seconds.
Breathe in once again and allow the breath to whistle through your lips. Hold your breath for 10 seconds. Breathe out and follow the same process as we have outlined above. Breathe in once more with a whistle and then completely relax your body.
Exercise 4: Shuniya
Stay in Easy Pose or whatever position you feel comfortable in. You should interlace your fingers once again when you are doing the Shuniya exercise.
Bring into your lap and lay them there gently. Turn each of your hands so that the palms are facing upwards.
You should relax and allow your breathing to be as natural as possible. Don’t move your body at all when you are in this state.
When you are in this position, stop thinking. While this is hard, the aim is to enter Shuniya — that is a state of complete zero. Continue with this exercise for 11 minutes.
Bring your hands behind your neck. Breathe in, suspend the breath, and then move to the right. Push yourself as far as you can go. Hold for 10 seconds and return to the center.
Complete the above step once more but turn to the left rather than right. Hold for 10 seconds once again and then return to the center and breathe out.
When you are back in the center, breathe in and suspend your breath. Bring your arms forward so that they are parallel to the floor and hold for 25 seconds.
Straighten your spine, relax your breath, and then bring your arms over your head. Shake your arms and whole body for a minute before relaxing.
The above kriya is hard to master. However, when you’ve got it down, you can return to it time and time again. When you need to strengthen your sense of self-discipline and willpower, you will find that this meditation exercise set helps you in your journey.
See more: Sleep Well After Doing this Quick Kundalini Yoga Kriya