Kundalini Yoga – Heart Navel Balancing (3rd, 4th)

The Kundanlini yoga version of the Heart-Navel Balancing meditation (as demonstrated by Ana Brett in Kundalini Yoga: A Journey Through the Chakras) balances your third center (navel chakra) with your fourth center or Anahata (heart) chakra. The polarity of the heart center is the navel and they need to support each other. Navel power makes an open heart real. The heart center is your human element. When you communicate and act from your heart, everyone you come in contact with gets healed in some way. If you are not familiar with the chakra system, please read the Yoga article before attempting to do this pose.

Tips: To see a larger image of any picture below, click the picture. It is not necessary to look exactly like the picture shown. Approximate a pose as best as you can, or follow the modified version of the pose (if available) if a pose is too difficult. Poses should get easier over time with regular practice. The goal is to eventually look like the pictures below.

Have hands in prayer pose and say the mantra of devotion beginning with the word So. Keep the eyes about 1/10th open looking down throughout this exercise.
2.  Then have your arms straight in front of you with hands flexed out and say hung. So hung in Sanskrit means “I belong to thee.”
3. Then put your arms out to the sides parallel to the floor with fingertips pointing up and say har har har har. Har means “the power of the Infinite.” When you do the sound har the mouth should be open as if in a ¾ yawn. Don’t move your lips, move your tongue only, and pull your navel in with every har.
4. Then have your arms straight in front of you with hands flexed out again but this time say so.
5. And then back to prayer pose and say hung.
6. Do steps 1 through 5 until you complete 32 rounds. Listen to this recording of the mantra to get a feel for the rhythm.
7. Now inhale, raise your arms up, hold the breath and stretch.
8. Then relax and shake your hands in the air and then bring them down and meditate for about a minute.