Wahe Guru Kriya
Trikuti Kriya
November 27, 1974
This kriya is believed to work on the endocrine system, specifically the thyroid, pituitary, and pineal glands. It is said to affect the Subtle Body (Ninth Body) and bring about calmness and mastery. The meditation following the kriya can help you to embody grace even in the most ungraceful situations.
1. Chair Pose with Neck Turns
Posture & Mudra:
Squat in Kundalini Chair Pose. Keep your neck in line with the spine and your head facing the floor.
Mantra & Movement:
Turn your head to the left shoulder as you chant “WA” (using the lips to create the sound water makes as it pours from a bottle), with a soft, almost inaudible “HE.” Turn your head to the right shoulder as you chant “GURU.” Alternate at a moderate pace to make a continuous sound current.
Duration:
Continue for 3 minutes.
Ending:
Inhale. Hold your breath for 5-10 seconds. Exhale and relax the posture.
2. Backward Lean
Posture & Mudra:
Stand in Mountain Pose (Tadasana) with your feet shoulder-width apart. Place your hands on the hips (where your back pants pockets would be). Lean backward, keeping the legs straight and knees unlocked, and let your head fall back.
Mantra & Movement:
Turn the head to the left as you chant “WAHE.” Turn the head to the right as you chant, “GURU.”
Duration:
Continue for 3 minutes.
Ending:
Inhale and hold your breath for 5-10 seconds. Exhale and relax.
3. Forward Lean
Posture & Mudra:
Stand in Mountain Pose (Tadasana) with the feet shoulder-width apart. Bend forward slightly so you can rest your hands, but not your weight, on the knees. Keep the spine straight and your head in line with your spine.
Mantra & Movement:
Chant “WAHE” as you turn your head to the left. Chant “GURU” as you turn your head to the right.
Duration:
Continue for 3 minutes.
Ending:
Inhale, hold your breath for 5-10 seconds. Exhale and relax.
4. Upward Stretch
Posture & Mudra:
Stand in Mountain Pose (Tadasana) with your feet shoulder-width apart. Stretch the arms straight overhead with the palms facing forward and the fingers spread wide. Keep a full upward stretch throughout the exercise.
Mantra & Movement:
Keep your feet flat on the ground as you chant “WAHE”. Chant “GURU” as you rise up on your toes.
Duration:
Continue for 3 minutes.
Ending:
Inhale and hold your breath for 5-10 seconds. Exhale and relax.
5. Sphinx Pose
Posture & Mudra:
Sit in Rock Pose (Vajrasana). Place your palms flat on the floor just in front of the knees in Sphinx Pose. Keep your spine and arms straight as you stretch your neck out from the shoulders, which relax down and back.
Mantra & Movement:
Chant “WAHE” in this position. Then bend forward, touching your forehead to the ground as you chant “GURU.” Continue chanting and alternating positions in this way.
Duration:
Continue for 3 minutes.
Ending:
Inhale, and hold your breath for 5-10 seconds. Exhale and relax.
6. Easy Pose with Panj Shabd
Posture & Mudra:
Sit in Easy Pose (Sukhasana), with your hands in Gyan Mudra.
Mantra:
Whisper the Panj Shabd, “SA TA NA MA” for 2 minutes. Then chant the mantra loudly for 2 more minutes.
Duration:
Continue for 4 minutes total.
Ending:
Inhale, hold your breath for 5-10 seconds. Exhale.
7. Spinal Flex
Posture & Mudra:
Sit in Rock Pose (Vajrasana) with the palms on your thighs.
Mantra & Movement:
Chant in a powerful whisper “SA” as you flex the spine forward, chest out; “TA” as you flex the spine back; “NA” as you flex the spine forward; and “MA” as you flex the spine back.
Duration:
Continue for 3 minutes.
Ending:
Inhale and hold your breath for 5-10 seconds. Exhale and relax on your back.