Maha Shakti Chalnee Indra Mudra

This meditation is said to help you control your thoughts and senses. It also balances prana and apana, increases lung capacity, and vitalizes the nervous system to improve health. It may also stimulate the thyroid and parathyroid glands and optimize gas exchange in the lungs, balancing oxygen and carbon dioxide levels in the body.

The first exercise may be practiced for up to 31 minutes; start by building up slowly over several weeks. As you practice, you may feel some discomfort in the ears and/or upper chest. This can be attributed to increased glandular secretion and balancing, and, if it is not too intense, you can continue to move through it.

Illustration of Helen sitting in easy pose with hands on knees and mouth open

1. Whistle Breath

Posture & Mudra: Sit in Easy Pose (Sukhasana).

Mantra & Breath: 

  • Purse your lips and inhale through the mouth making a whistling sound. Exhale through the nose. Continue like this for 5 minutes.
  • Continuing to breathe in this way, mentally chant “SAT” on the inhale and “NAM” on the exhale for 2 more minutes.

Eyes/Drishti: Focus on the Third Eye Point (Ajna Chakra).

Mindful Attention: Concentrate on your Third Eye and listen to the sound of the whistle.

Duration: Continue for 7 minutes total.

2. Cobra Pose (Bhujangasana)

Posture & Mudra: Lie on your stomach with legs extended together and the soles of the feet facing up. Place your palms on the ground underneath the shoulders. Engage the Navel Point and, pressing against the floor, straighten your arms and lift the chest and upper back off the floor. Keep your pelvis and legs pressed against the floor. Look up and arch the spine up and back, coming into Cobra Pose (Bhujangasana) or the modification most appropriate for you.

Movement & Breath: Inhale through the nose and exhale through the mouth with a whistle.

Eyes/Drishti:Focused at a point on the ceiling.

Duration: Continue for 3-5 minutes.

Ending: Relax for 2 minutes.

Inhale and slowly come down out of the posture.

Illustration of Helen doing cobra pose
Illustration of Helen laying down with knees towards chest and head between knees

3. Knees to Chest Pose (Apanasana)

Posture & Mudra: Come lying on your back. Bend both knees and hug them to your chest with your arms in Knees to Chest Pose (Apanasana). Lift your head up and bring your nose toward your knees.

Movement & Breath: With your mouth closed, make a hunnnnh sound from the Navel Center (Manipura Chakra). 

Mindful Attention:Feel the vibrations you are making in your nose and throat.

Duration: Continue for 3 minutes.

4. Reclining Relaxation

Posture & Mudra: Begin by sitting in Easy Pose (Sukhasana), then relax back bringing your head, shoulders, and spine to the floor. This posture creates pressure in the lower spine; if it is too intense, cross your legs more loosely. If your hips are tight, use cushions underneath the knees.

Movement & Breath: Relax and breathe normally.

Duration: Continue for 5 minutes. If necessary, you may start with 3 minutes and build up to 5 minutes over time.

Illustration of Helen laying down with legs in easy pose.
Illustration of Helen sitting in rock pose and doing spinal twist.

5. Spinal Twists

Posture & Mudra: Sit in Easy Pose (Sukhasana) and bring your hands onto your shoulders, fingers in front and thumbs in back.

Movement & Breath: 

  • Inhale and twist your torso to the left. Exhale and twist your torso to the right. Continue like this for 1 minute.
  • Come sitting in Rock Pose (Vajrasana) and continue twisting in the same way for 1 more minute.

Duration: Continue for 2 minutes total.

Ending: Inhale deeply to center, and suspend your breath briefly. Exhale and relax.

6. Relaxation in Baby Pose (Balasana)

Posture & Mudra: Sit on your heels and bend forward from the hips, placing your forehead on the ground in Baby Pose (Balasana). Extend your arms on the floor beside your body, palms facing up.

Duration: Continue for 3-5 minutes.

Illustration of Helen doing baby pose with hands to the side.