Finding Calm Within
August 1977
Sunia(n) Antar is like a powerful brake that you can apply to your system during times of worry, upset, or emotional distress.
The combination of physical posture, mudra, and controlled breath is believed to influence the body’s energy flow and promote relaxation. Combining water intake with this specific mudra and breathwork is said to positively impact the nervous system and brain function. By slowing your breath down to around 4 breaths per minute, you can experience a quieting of the mind and an easing of negative emotions.
Preparation:
Before starting, drink a full glass of water.
Posture & Mudra:
Sit in Easy Pose (Sukhasana), with your spine straight.
Apply Neck Lock (Jalandhara Bandha) by tucking your chin towards your chest.
Lock your hands underneath opposite armpits, palms against your body.
Lift your shoulders up strongly towards your ears, without straining your neck muscles.
Movement & Breath:
Focus on your breath, allowing it to naturally slow down.
Eyes/Drishti:
Closed.
Duration:
Continue for 3 minutes and gradually increase the duration to 11 minutes as you become more comfortable.
Access Level
Public
Lineage
Kundalini
Does this practice have mantras?
No
What is the time range for this practice?
11 Minutes or Less
Teacher
Yogi Bhajan