3 most powerful yoga pranayamas and kriyas

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3 Most Powerful Yoga Pranayamas and Kriyas - Golden

Nugget Yoga Pranayama - Part 2Posted in 3 Step Rhythmic Breathing,Health and Wellbeing, Emotional Mastery by Anmol

Mehta

3 Most Powerful Yoga Pranayamas and Kriyas - Golden Nugget Yoga Pranayama -Part 2

Mastery of Meditation and Kundalini Yoga: Personal Development and SpiritualGrowth

In part 1 of the 3 Most Powerful Yoga Pranayamas and Kriyas Part 1 we discussed theMother of all Pranayamas, the Kundalini Yoga pranayama, Sodarshan Chakra Kriya and

detailed its impressive reputation for transforming the ordinary into the supreme. In thissecond part of the series we will study a yoga pranayama exercise of equalworth, but not quite as celebrated or famous. It is the little know gem called

the Golden Nugget Yoga Pranayama. It is less involved that SodarshanChakra Kriya and also far less demanding from the point of view of time, but

dont be deceived by its simplicity. Golden Nugget Yoga Pranayama, in

impact, is second to none and bestows heaps of blessings upon those whopractice and master it.

All the guidelines for practicing pranayama presented in part 1, apply to thepractice of this pranayama as well and you should read those first before

attempting to practice Golden Nugget Yoga Pranayama. In addition thereare some more prerequisites before practicing the advanced version ofGolden Nugget Yoga Pranayama and those should be met first as well. As

with Sodarshan Chakra Kriya, there are modified versions of Golden NuggetYoga Pranayama and I will provide those also and explain how the

progression should go.

Golden Nugget Yoga Pranayama:

Background: Golden Nugget Yoga Pranayama traces its roots back to the

Yoga Sutras of Mahayogi Pantanjali. It is actually the 7th exercise of amaster pranayama set for refining awareness and purifying the energeticbody. The first 6 pranayamas are presented in Brain Development and

Enlightenment - Part II - Vitalize Energy (Kundalini). From what I have

researched, this pranayama seems to have been revived by the modernyoga master S. N. Tavaria, who learned it from his Guru, Swami Rama. It is

an integral part of his program for building awareness, in order to establish a
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path of communication between the individual and his Divine Nature thatresides within. You can get more information on his work at www.3srb.org.

Benefits of Golden Nugget Yoga Pranayama: This pranayama is

designed to purify the energetic body by dissolving blockages (granthis)

caused by emotional debris and toxin buildup in the psychic channels(nadis). It tones and cleanses all the digestive organs and markedlyimproves the entire digestive system. The pranayama also works on the

respiratory system and nervous system. It builds core strength and power,

but most importantly its goal is to burn up unresolved emotions stored inthe subconscious mind. Steady and sincere practice of Golden Nugget Yoga

Pranayama, results in a significant refinement of awareness and a calm,peaceful, silent mind capable of connecting with the Divinity that lies within.

Beginners Golden Nugget Yoga Pranayama: Sit up in Sukh Asana (any

variation of cross legged - you can get more information on Sukh Asana inSilent Mind Meditation Program: Basic Meditations Ch 7). Apply modified

Jalandhara Bandha by bringing your neck back slightly and chin slightly inlike a soldier at attention. Now inhale deeply then exhale. After complete

exhalation, hold your breath out and do a false inhalation. Meaning,

simulate the process of inhalation without actually inhaling. This will resultin your abdominal muscles being pulled up and in under the rib cage. Pull

these muscles in firmly but do not strain excessively. This is called UddiyanaBandha (abdominal lock). Hold for a few seconds (2 - 5) then gently release

the locks. Repeat inhaling, exhaling and applying Uddiyana Bandha and

Jalandhara Bandha 2 more times for a total of 3 times. Build up to 5

repetitions per day.

Intermeditate Golden Nugget Yoga Pranayama: Follow all the

directions above, except once you apply Uddiyana Bandha and modifiedJaladhara Bandha hold the locks for 10 seconds, increasing by 5 seconds

over time, till you finally are able to hold the locks with your breath held outfor 40 seconds. You are only to do 1 repetition a day. This is the first

requirement before moving ahead to the advanced version. The secondrequirement is that you have been regularly practicing the Pranayama Set

for Vitalizing Kundalini given in Brain Development and Enlightenment Part

II - Vitalize Energy (Kundalini) for at least 6 months at the full 3 minutes /exercise. Only then should you attempt to do the advanced version of

Golden Nugget Yoga Pranayama.

Advanced Golden Nugget Yoga Pranayama: As indicated earlier this isthe 7th exercise of the series Pranayama Set for Vitalizing Kundalini. So you

should do the 6 exercises as described and then do Golden Nugget YogaPranayama immediately after. In the advanced version you will follow the
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description given above for the intermediate level and then after 40 secondsof breath held out, with Uddiyana Bandha and Jalandhara Bandha still in

place, you should start modified Breath of Fire. Breath of Fire is very fastshallow breathing through the nose like fast sniffing and in this case you

should try to restrict the breath to just the upper chest area. The duration

for holding Uddiyana Bandha and Jalandhara Bandha together with doingBreath of Fire is 2 minutes and 20 seconds. So the total time for this

pranayama will be 3 minutes - 40 seconds of Uddiyana Bandha andJalandhara Bandha with breath held out, followed by 2 minutes and 20

seconds of Uddiyana Bandha and Jalandhara Bandha with restricted Breath

of Fire. It is only to be done 1 time daily.

Design of Golden Nugget Yoga Pranayama: Here is an analysis of the

various components of this pranayama and their affects.

1. Uddiyana Bandha massages all the digestive organs and forces themto expel toxins and waste matter into the elimination pathways of the

body. Uddiyana Bandha also builds your abdominal muscles givingyou core strength and power. This bandha activates the 3rd Chakra,

called the Manipura or Nabhi Chakra, which is responsible for the

wellbeing of your digestive organs and for the traits of willpower andcharacter. Thus, this Bandha helps develop these attributes. It is also

great for building six pack abs ;-).2. Holding your breath out, causes the nervous system to contract, but

then when you breathe in, it expands past the point it was at when

you started. Thus, this aspect of the pranayama, helps your nervous

system grow in strength and capacity.3. The Breath of Fire, done in conjunction with Uddiyana Bandha, burns

up toxins as they are released, thus cleansing and clearing the system

and pathways of debris. This debris is a reflection of unresolvedemotional garbage and freeing your system of it clears the blockages

(grathis) in the psychic channels (nadis) that prevent the flow or vitalair (prana) and vital energy (Kundalini Shakti). Once cleared, greater

amounts of prana can be absorbed by the energetic (chakra) body and

greater amounts of Kundalini Shakti can flow though your systemleading to higher levels of being and consciousness.

In the next part, of the 3 Most Powerful Yoga Pranayamas and Kriyas Series, we will discuss ayoga pranayama emerging from the world renowned Yoga school ofSwami Satyananda

Saraswati.
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3 most powerful yoga pranayamas and kriyas

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