Third Eye – Khechari mudra is the practice of rolling the tongue back to the pharynx to stimulate the flow of Amrit from Lalana chakra to activate Vishuddhi chakra.
The focus is the third eye at bhrumadhya. Close the eyes and turn them up towards the eyebrow centre with the eyebrows slightly lifted. The tip of the tongue presses gently into the space where the teeth and gums join. Ajna bandha is said to connect Lalana chakra, Vishudhi chakra and the third eye, and aid the accession of prana along shushumna, to unite at the third eye. Ajna bandha will create a space of stillness and focus.
Shambavi mudra – sit in a seated posture such as siddhasana with the hands in a mudra such as chin. Keep the eyes open and take the gaze to the eyebrow centre. Look for the point where the eyebrows come together and keep the focus soft. Shambavi mudra helps overcome the fluctuations of the mind by keeping the eyes steady.
HYP chapter 2 .29
There is no asana like siddhasa, no kumbhaka like kevala, no mudra like khecharia and no laya like nada
AULOMA VILOMA (alternate nostril breathing )
Anuloma viloma – sit in a comfortable position with the hands open or in a mudra and practice sama vritti (equal breath) Now take the breath to the left nostril only to feel the effect. Don’t worry if you cant feel this at first, just act as if it is working. Next take the breath to the right nostril and repeat.
Now begin Anuloma viloma by breathing alternately form the left nostril to the right and back again, this is one complete round. Practice this stage to feel comfortable and confident.
Stage 3. Now repeat the last stage and count four rounds of alternate nostril breathing, then take one round through both nostrils and keep repeating this ratio.
Stage 4. Repeat stage 3 and count back from 108.
AULOMA VILOMA (alternate nostril breathing)
Anuloma viloma will stimulate the third eye which is the gateway to inner visions, spiritual experiences, clairvoyance, auras and out of body events. For this reason, counting the breath is important to keep the mind from drifting into the inner realms. Grounding practices such as Ashwini mudra will also prevent the mind from being engulfed with visions.
ASHWINI MUDRA (horse gesture)
Ashwini mudra – is the contraction of the anal sphincter and is connected to Muladharha chakra. Ashwini mudra should be practiced in isolation of Mula bandha (perineum) and Vajroli mudra (urinary track contraction) This takes some practice to achieve.
Nadi shodhana – is practiced with the first two fingers at Nasagara mudra (eyebrow centre) and thumb and third finger alternately opening and closing the nostrils. Nadi shodhana will balance the polar opposites of Ida and Pingala nadis for prana to ascend through shushmana nadi to unite at Ajna chakra (eyebrow centre)
JANGAMA DHYANA (eyebrow focus)
The eyebrow centre is one of the 16 Adhara’s or ‘a point that holds’ The practice of Jangama Dhyana is holding the focus at the eyebrow centre. Jangama means ‘eternal existence’ and dhyana means ‘meditation. ‘Meditation on the Eternal Existence
With practice the mind becomes consistently focused on the single point between the eyebrows to the exclusion of everything else. Now the meditator is in command of their mind. The point at the eyebrow centre or ajna chakra, means ‘command circle.’
· Sitting with the eyes closed take the awareness to the eyebrow centre
· Stay still and silent
· Do not visualise anything
· Do not use mantra
· Eyes stay closed until the end of practice