Chakra Sadhana and Kundalini | 30h YACEP

Explore yogic physiology by examining prana, the five koshas, nadis, and chakras, and how breath relates to life force and body functions.

Explore chakras, vortexes of pranic energy along the spine. Trace the seven chakras from Muladhara to Sahasrara, their meanings, locations, and bija mantras, and how prana and tantra awaken self-consciousness.

practice the five Tibetan rites with breath-synced movements, repeating each exercise from 10 to 21 times, from standing spins to leg raises and uddiyana bandha.

Guide a sitting sequence with breathing as you raise and lower arms, bend elbows, open the chest, and move through forward folds, side bends, and meditation or pranayama.

Activate the Agnya chakra through four practices: Giannetti, Anuloma, Velum, and Trataka, with Shambhavi mudra. Use jala neti as a preparatory nasal cleansing to purify passages and calm the mind.

Prepare a saline solution with sea salt at body temperature and rinse with a neti pot, tilting the head and breathing through the mouth as water flows between nostrils.

Practice anuloma viloma breath with mindful nostril alternation, tracing breath to the eyebrow center, counting to 100 to cultivate awareness, mind control, and awaken the Agnya chakra.

Practice of Trataka guides you to gaze steadily at a candle flame placed at the eyebrow center, avoid blinking, keep the body still, and observe the afterimage.

Practice shambhavi mudra by sitting upright, gazing at the eyebrow center, and repeating the om and hum mantra with awareness of the vibration, focusing the mind on the Agnya chakra.

Practice Shambhavi mudra seated with the eyebrow center gaze, chanting om in awareness as the sound vibrates through the body for at least five minutes, then finish with relaxation.

Chakra sadhana month 1 guides breath-centered meditation through nostril breathing, counting rounds, trataka candle gaze, and shambhavi mudra with the om mantra to stimulate Agnya chakra and develop mind control.

Explore Muladhara sadhana with Mula Bandha and Nasika Drishti to activate pelvic floor, calm autonomic nervous system, enhance concentration, enter meditative states; note menstruation and glaucoma, cataracts, and contact lenses.

Practice Muladhara chakra location using a ball and blanket. Focus on the pressure point and breathe through it while repeating Muladhara.

Practice mula bandha by sitting in Siddhasana or Siddha Yoga asana, contracting the Muladhara region with the chin toward the chest.

Nasikagra drishti practice fixes the gaze on the nose tip, observes the breath and its sound without straining the eyes, for a minute, then relaxes and maintains breath awareness.

Begin with breath awareness and alternate nostril breathing, then practice Trataka, Shambhavi mudra, and Muladhara focus with Mula Bandha to cultivate internal awareness and mind control.

Activate swadisthana chakra with ashwini mudra and vajroli or sahaja mudra to tone the pelvic floor and regulate the urogenital system for meditation, avoid kumbhaka if urethritis or heart issues.

Locate Swadhisthana chakra in a comfortable position, tracing from the coccyx along the sacral area, feel a sensation about one centimeter deep, then concentrate and repeat the chakra name mentally.

Practice Ashwini Mudra by rhythmic anal sphincter contractions and releases for at least five minutes, focusing on the lower spine to feel pressure waves reach the Svadhishthana chakra.

Engage in vajroli or sahaja mudra by contracting the urethra for 10s, releasing for 10s, avoid mula bandha and ashwini mudra, while focusing on the swadhishthana chakra and breathing normally.

Begin a month-long chakra sadhana combining breath awareness, Nadi Shodhana, prana shuddhi, trataka, and Shambhavi mudra, then awaken Agnya chakra through Muladhara and Swadhisthana practices and bandha techniques.

Activate the Manipura chakra through Swarna pranayama, Agni chakra, and Uddiyana bandha with prana and apana meditation to enhance energy and digestion.

Find the Manipura chakra location by sitting comfortably, press the spine near the navel, and focus on the deeper point while feeling the pulse and mentally repeating the mantra Manipura.

Practice swana pranayama begins in virasana, breathing rapidly with tongue extended and synchronized abdominal movement, in three rounds of 25 cycles, followed by relaxation and return to normal breath.

Demonstrates agnisar kriya practice from virasana, using jalandhara bandha and rapid abdominal contractions to hold the breath, followed by cycles of inhale, exhale, and returning to the natural breath.

Begin seated in siddhasana or padmasana, breathe deeply, then practice uddiyana bandha with kumbhaka, contracting the abdomen to engage manipura, while incorporating jalandhara bandha and forward folds.

Sit in Padmasana or Siddhasana, relax the body, and focus on the natural abdominal breath as prana and apana converge at the navel, then practice kumbhaka and mula bandha.

Engage in chakra sadhana month 4 with breath awareness, mudras, and bandhas. Include nadi shodhana, shambhavi mudra, and mula bandha to target agnya, muladhara, swadisthana, and manipura.

Activate the Anahata chakra with Bhramari pranayama, japa meditation, and Anahata meditation; cover the ears, inhale, exhale through the nose, hum to calm the mind and boost healing.

Locate the Anahata chakra at the chest center and press behind the spine, hold, and release while focusing on the sensation and mentally repeating Anahata for two minutes.

Block the ears and hum during exhalation in bhramari pranayama to feel vibrations in the brain, while breathing slowly and deeply and remaining relaxed.

Practice Ajapa japa meditation by sitting, observing breath without control, pairing so with inhalation and hum with exhalation, for five minutes, while the psychic breath flows between navel and throat.

Practice Anahata meditation by guiding awareness through the throat breath into the diaphragm and heart space, resting on the natural breath while acknowledging the akasha within the heart.

Chakra sadhana month 5 guides learners through agnya chakra sadhana, candle gazing, shambhavi mudra, muladhara to anahata practices, mudras and bandhas, and japa with bhramari to deepen inner awareness.

Activate Vishuddhi Chakra through jalandhara bandha, kechari mudra, ujjayi pranayama, and viparita karani. It supports the sadhana by promoting mental relaxation, reducing stress, and balancing thyroid function for vitality.

Locate Vishuddhi chakra by placing a finger at the glottis and another on the spine behind the throat; cultivate breath awareness and mental repetition of its name.

Practice jalandhara bandha through a guided breathing sequence of throat and shoulder locks, holding and releasing the chin against the chest to awaken Vishuddhi chakra.

Guide students through Khechari mudra with the tongue rolled back, held with awareness of Vishuddhi chakra and the natural breath, maintaining a relaxed, calm mind.

Learn ujjayi pranayama, a nasal breathing technique with three guiding qualities—breath frequency, abdominal movement, and throat sound—to balance the autonomic nervous system and energize digestion, circulation, and mind control.

Practice ujjayi pranayama with kechari mudra, breathing deeply from the abdomen with equal inhale and exhale. Focus awareness at Vishuddhi chakra and the throat while maintaining a calm, steady rhythm.

Practice Viparita Karani with deep Ujjayi breathing, cultivate Vishuddhi chakra awareness, keep neck relaxed, and finish with Matsyasana and Shavasana.

Practice agnya sadhana with candle gazing, steady eyebrow center focus, and shambhavi mudra to center awareness. Move through muladhara, swadisthana, manipura, anahata, and vishuddhi with breath, bandhas, mudras, and japa.

Activate bindu chakra through pranayama and mudras—shanmukha, kechari, and shambhavi—then practice shirshasana to awaken the sahasrara chakra and prepare the mind for meditation.

Engage Moorcha pranayama with Shambhavi mudra and Kechari mudra, gazing at the eyebrow center, and maintain Bindu awareness through kumbhaka.

Learn Vajroli and Sahajoli mudra techniques through controlled urethral contractions, synchronized with Swadisthana chakra and Bindu focus, to cultivate awareness along Sushumna.

Practice Shanmukhi mudra to close the seven doors, perform controlled breathing and kumbhaka, and listen for inner sounds (nada and bindu) as you deepen meditation.

Begin kneeling, place forearms on the floor, and lift into Sirsasana, using a wall if needed. Maintain deep ujjayi breath and Sahasrara chakra awareness, then release to Balasana for relaxation.

Chakra sadhana month 7 guides candle gaze meditation, shambhavi mudra, mula and other bandhas, swadhisthana, manipura, anahata, ajapa japa, so hum, viparita karani, and sirsasana.