1- Sit in Ardha-Siddhasana. That is sit on the floor in crossed legged posture. Place the heel of the left foot between the Anal and Reproductive Organ. The right foot rests comfortably on the floor and hold Brahma Mudra, Right Palm on top of Left Palm facing the ceiling placed at the naval portion. 2-Invocation to the Teacher. Om Sahana Vavatu, Sahanau bhunaktu, Sahaveeryam Karvavahi, Tejasvinam Vadhita Mastu, Maa Vid Visha Vahaihi Aum Shanti Shanti Shanti Hi 3-Then sitting in crossed legged posture on the floor bring both feet/heels together, pull as much as you can towards the reproductive organ. Clasp both feet at the fingers point with your hands and do butter fly flapping of both legs up down for 2 minutes. This is called Patanga Asana or Butter Fly Flapping. 4-Again return to Ardha-Siddhasana and bring the right foot and rest it on the middle of your Left Arm, bring your right Hand, from below your right foot and catch hold of your left arm Fingers, such that both Left and Right Hand fingers are locked inside each other and twist your spine like rocking a baby. The other [Left] foot rests between the anal outlet and reproductive organ. This is Shishupala Asana. Shishu means a baby. Repeat with left leg in right arm. Do this for 2 minutes for each leg. 5-Then place your body on your knees and hands like a Tiger and bring the left leg knee to touch your forehead which comes down. At this point the spine is up and it is exhalation of breath. Then as the Head Goes Forward, The left l eft leg becomes straight and goes back. At this point the Spine is straight and an d it is Inhalation of o f Breath. Your Spine should bend flexibly according to the breath and a nd movement of o f knee. While doing one side si de the other side should s hould be completely relaxed. Repeat
this with another Leg/knee. Do This 3 Times for each leg/knee. My Advice here would be for you to buy the Vivekananda Kendra Pratisthan, Chennai, India, Yoga Asanas Book shown below from http://prakashan.vivekanandakendra.org/books/Yoga or any Ramakrishna Mission Book Centre in order to get this Cat Stretch Procedure Correctly.
6Return and sit in ardha-siddhasana preferable on a 2” thick cushion that supports your body weight and does not sagg so that you right leg rests comfortable on the Floor. Start Sukha Pranayama as follows. Close your right nostril with right thumb all other fingers of the right hand are straight pointed upward the ceiling. Exhale slowly, via the left nostril completely. Then after exhalation, inhale deeply via the left nostril, close left nostril with little finger of right hand and exhale completely from the right. No retention of breath is needed. Then inhale completely from the right nostril, Close right nostril using right hand thumb and exhale from the left nostril. Keep doing this for about 6-7 mts. The mind and breath should be fused together. The left hand is not used at all and rests comfortably on your lap. The Point to be remembered here is always start and end the sukha pranayama with exhalation from the left nostril. Keep in mind that your breathing must be very slow and relaxed that if even a feather is placed beneath your nose even that should not vibrate.
7-Then sitting in the same asana as above keep Yoga Mudra that is both hand on knees and tip of thumb and index finger touching together as a circle O. All other three Fingers Straight. Chant A-U-M. Open your mouth as wide as possible and say AAAAAAAslowly close ½ and say UUUUUUUU. Fully close and say MMMMMMMM. While doing this keep awareness on the vibrations in your naval region, in mid portion of your body and pit of throat according to the vibrations of A-U-M. Do this for 21 times. 8-After this in same asana holding Yoga Mudra do rapid fluttering of breath deep inhalation and exhalation from both nostrils for about 4 to 5 mts. This is Kapala Bhati Pranayama or Fluttering of Breath. 9-Sit in Ardha-Siddhasana and then deeply inhale, Pull your anal muscles and stomach muscles up inside, allow your head to fall back and then bring your head forward & then down in one fluid motion, so that the chin touches your chest. Hold this as long as you are comfortable and then bring your head in normal position, Exhale 1st , Release your stomach muscles 2 nd , Then Anal muscles 3rd . Repeat this with exhalation of breath 1 st . This has to be done once for exhalation of breath and once for inhalation of breath. This is called Uddhyana Bandha, Muladhara Bandha and Jaladhara Bandha. Neck Lock, Anal Lock and Stomach Lock. Bandha Means Lock. 10- Sit in Ardha-siddhasana and keep Yoga Mudra! Close your eyes and keep your head slightly pointed to the ceiling not fully and concentrate on the space between the eye brows. This is Ajna Chakra or 3rd Eye Meditation. Do this for 2-3 minutes.
11-Sit in Ardha-siddhasana and holding Brahma Mudra both palms one on top of another placed at the naval portion end with closing invocation: Asato Maa Sadhgamaya, Tamaso Maa Jyotir Gamaya, Mrityor Maa Amritam Gamaya, Aum Shanti Shanti Shanti Hee. Please note Brahma Mudra has to be kept only starting and ending invocations only. Try to do all Kriyas with eyes fully closed.
Benefits of the Kriya if done at special times: 20 minutes before sunrise till 20 minutes after sunrise. 20 minutes before noon till 20 minutes after noon. If you are single and celibate and want to remain so or for the rest of your life or become a Monk do the Kriya 20 minutes before midnight till 20 minutes after midnight. Please do not make use of this time if you are married with children. Swami Aniruddha E-Mail [email protected]