Stage 1 (Deep abdominal breathing)
I. Starting position
- Lie on your back.
- Now bring your legs on to the wall and with their help come to Viparita Karani position i.e. with your legs straight on the wall and trunk inclined at 45o to the ground.
- Close your eyes and be comfortable.
- If required, a pillow or a folded blanket can be placed under the buttocks to keep the body inclined and balanced properly.
- Start abdominal breathing. As you inhale, let the abdomen bulge out and you exhale let it sink in.
- Let the inhalations and exhalations be slow, deep, continuous and rhythmic.
- Repeat ten rounds.
- Relax sufficiently lying down on your back and with your legs resting on the walls.
- Synchronize inhalation and exhalation with the abdominal movements.
- Maintain perfect awareness. Don’t do it mechanically.
- Exhalations should be longer than the inhalations.
Stage 2 ( Aswini Mudra)
l. Starting position
- Same as stage 1
- Be aware of the normal breathing process for a few rounds. Then focus your awareness to the anus.
- Contract the sphincter muscles of the anus for a few seconds without straining.
- Then relax them for a few seconds.
- Repeat the practice for as long as possible.
- Try to restrict the action to the anal area.
- Contraction and relaxation should be performed smoothly and rhythmically.
- Do not strain or exert too much.
- There is no need of synchronization of breathing with contraction or relaxation of anal muscles.
- While breathing normally, rapidly contract and relax the sphincter muscles of the anus.
- Repeat the practice for as long as possible
- Same as they are for stage 1
- Breathe in slowly and deeply while simultaneously contracting the anal sphincter muscles.
- Hold the breath (Antar-Kumbhaka) while holding the contraction of the sphincter muscles too.
- Then breathe out, simultaneously releasing the contraction of the anus.
- This is one round.
- Perform as many rounds as is possible.
- The contraction should be as tight as possible without strain.
- Relax while lying on your back with your legs resting on wall.
Stage 3 ( “A” kara chanting)
l. Starting position
- Same as it is for stage 1
- Take a slow but deep inhalation filling the lungs completely.
- Then chant “A” kara in a low voice.
- Feel the sound resonance in the abdominal area as well as the pelvic region.
- Repeat nine rounds of chanting.
- Pause for a while after each chanting allowing the sound vibrations to settle down in the abdomen and pelvic regions thoroughly.
- Maintain perfect awareness in the pelvic area.
- Modify the pitch till you have the maximum resonating effect of the chanting.
- Now, lie down on your back with the legs resting on the wall and relax for a while.
l. Starting position (Sthiti): Supine
- Raise the legs to 90o, keeping the knees straight.
- Raise the buttocks and the trunk off the floor by supporting the body with the hands at the waist to transfer the weight to the arms and elbows. Keep the elbows as close to each other as possible.
- Slowly move into the final position of Viparita Karani by raising the straight legs to the vertical position and keeping the trunk at an angle of 45o to the ground.
- In the final position the weight of the body rests on the shoulders, neck and the elbows the trunk is at 45o angle to the floor , the legs straight and vertical to the floor . Chin should not press against the chest.
- Close the eyes and be comfortable.
- Maintain your awareness on the perineum i.e. the area between the anus and the genitals.