Prana/Apana Balance Kriya

Spring 1970

This kriya is delicate and subtle in its effects. When the energies of Prana and Apana are properly mixed at the Navel Point (Manipura Chakra), the power of the Kundalini can be released to purify and heal you.

Exercises 1, 2 & 3 stimulate sexual, eliminative and navel energies, and complete the mixing of Prana and Apana at the Navel Point. Exercises 5, 6 & 7 focus on the higher chakras and on pranic force at the eyes and heart. Exercise 6 allows the expansive heart to dominate in your attitudes; if you keep your eyes open, it can cause temporary dizziness as you rebalance. Exercise 7 eliminates a lot of pent-up anger hiding in the form of muscle tension. The meditation at the end will levitate you and give you mental relaxation and sensitivity.

Illustration of Elaine sitting in rock pose with hands on legs

Exercise 1: Celibate Pose (Brahmacharyasana)

Posture & Mudra: Sit in Celibate Pose (Brahmacharyasana) with your sit bones on the ground between the lower legs, and hands relaxed on your thighs.

Movement & Breath: Breathe normally.

Duration: Continue for 2 minutes.

Exercise 2: Stretch arms.

Posture & Mudra: Sitting in Rock Pose (Vajrasana), stretch your arms out to the sides parallel to the ground, with your palms facing up.

Movement & Breath:

  • Slowly rise up to standing on your knees while inhaling over 6 counts.
  • Hold the up position and the breath for 12 counts.
  • Slowly exhale over 6 counts, while lowering back down to the starting position.

Duration: Repeat 7 times. On the 8th time, clap your hands overhead.

Illustration of Elaine laying down with face up doing bicycle pose

Exercise 3: Leg Pistoning

Posture & Mudra: Remain on your back and raise both legs up 18 inches above the floor. Keep a light Root Lock (Mula Bandha) and press the sacrum and lower back against the floor throughout. Press your palms against the floor at your sides.

Movement & Breath: Inhale and draw your left knee in towards your chest, then exhale while stretching it back out and simultaneously drawing your right knee in. Keep your legs parallel to the ground when they are extended and your toes pointed. 

Duration: Continue for 2 ½ minutes.

Exercise 4: Leg Lifts

Posture & Mudra:  Lie on your back with the legs together and toes pointed, leaving your palms on the ground.

Movement & Breath: Immediately inhale and raise both legs up to 90° and hold.

Duration: Continue for 30 seconds.

Ending: Slowly exhale and lower the legs.

Illustration of Elaine laying down, face up, and legs up in 90 degrees
Illustration of Elaine laying down, face up, and in modified stretch pose with head on ground

Exercise 5: Modified Stretch Pose

Posture & Mudra: Lie on your back with your hands at the sides.

Movement & Breath: Lift only your legs 6″ off the ground and breathe Breath of Fire.

Duration: Continue for 1 minute. 

Ending: Inhale, and hold your breath. Exhale, and relax.

Exercise 6: Modified Locust Pose (Shalabhasana)

Posture & Mudra: Lie on your stomach, with the hands interlaced in Venus Lock behind your back.

Movement & Breath:

  • Close the eyes as you powerfully inhale and arch the upper spine, lifting the shoulders and head up and back and reaching the hands away from the body.
  • Hold this position for 30 seconds.
  • Open the eyes as you powerfully exhale and lower the torso back down.

Duration: Repeat this sequence 10 times.

Illustration of Elaine laying down, face down, hands behind back and stretching upwards
Illustration of Elaine laying down face up. hands are up parallel to each other. 2nd pose hands are touching strenium.

Exercise 7: Heart Center Pull

Posture & Mudra: Lie on your back with the arms straight up at 90 degrees and the palms facing each other.

Movement & Breath:

  • Hold the posture and breathe Breath of Fire for 1 minute.
  • Inhale deeply and suspend the breath.
  • With great tension in the hands, arms, chest, and teeth, make your hands into fists, and slowly pull the energy and the fists down toward your chest.
  • When your fists touch the chest, exhale.

Duration: Repeat the arm-pulling sequence two times total.

Exercise 8: Relaxation

Posture & Mudra: Lie down in Corpse Pose (Savasana).

Mantra: “ONG, ONG, ONG”

Mindful Attention: Focus your attention on your Navel Point (Manipura Chakra) and listen to the rhythm of your heartbeat there. Imagine yourself resting peacefully at your inner core. Feel the pulse of your heart, fueled by the cosmic, creative sound of “ONG, ONG, ONG”.

Illustration of Elaine in Savasana laying on her back.