Sarro Nari Soohni Prannayam
Sarro Nari Soohni Prannayam
• Digestion • energy supply when you feel you have none • empowering the immune system
POSTURE
Sit in easy pose or lotus pose. Keep the spine straight. A light Jalandhar Bandh (neck lock): with the neck long and the chin tucked in slightly.
MUDRA
Prayer pose (palms flat together) at the center of the chest
or Gyan mudra (tip of the index finger touching the tip of the thumb) with the hands resting on the knees, palms facing up.
or place the hands in lap – women left palm rests in right. Thumbs touch. Men reverse.
Or Women bring the left thumb so it points down and hooked with right thumb, right hand wraps around both thumbs and the left hand closes over the back of right hand and the mudra rests in the lap. Men reverse fingers and hands.
EYES
Closed. Focus at the third eye point, at the root of the nose, on the point where the eyebrows meet.
BREATH & MANTRA
Curl the tongue and bring it to a “u” shape. Stick the tongue out past the lips.
Inhale through the tongue in eight equal strokes. As you mentally chant the mantra – each syllable of the mantra is one stroke of the breath; Ra Ma Da Sa Sa Say So Hung.
Exhale through the nose in eight strokes. Mentally chant the mantra in the same way as you exhale.
The melody can be a Kirtan Kriya style
or monotone
TIME
11- 31 minutes
ENDING
Inhale deeply, briefly suspend and hold the breath, and relax.
COMMENTS
This meditation must be built slowly. Start with 3 to 11 minutes.
It is a type of meditation that you must approach with patience and regularity to mine its hidden secrets.
Treat it with respect and keep a glass of water handy.
Originally taught by Yogi Bhajan on
Early 1970’s