Step-by-step guides

Practices

A small, sincere daily gesture is worth more than a strained hour once a week. Begin where you are. Practise without pressure. Return without guilt.

BeginnerIntermediateAdvanced

Intermediate Level

Intermediate practices should be undertaken with proper instruction from Swami. These techniques require personal guidance to ensure correct practice and prevent any imbalance. Please reach out to discuss your readiness and receive personalized instruction.

Advanced Level

Advanced practices will develop progressively under Swamiji's direct instruction and guidance. These sacred techniques require consistent practice, proper foundation, and the presence of a qualified teacher. Your practice unfolds at its own pace through dedicated commitment and regular interaction with Swamiji.

BeginnerBreath·10 min

Conscious Breath Awareness

The foundation of all Kriya practice. Simply sit, close the eyes, and follow the natural rhythm of the breath without altering it. A quiet but profound entry point.

Find a comfortable, upright seat
Close the eyes softly
Follow each inhale and exhale without control
When the mind wanders, gently return

BeginnerBreathing Exercise·8 min

Anulom Vilom — Alternate Nostril Breathing

A gentle alternating breath technique that balances the left and right energy channels. Calms the nervous system, clears mental blocks, and prepares the mind for meditation.

Sit upright with spine straight and shoulders relaxed
Close right nostril gently with right thumb
Inhale slowly through left nostril for 4 counts
Close left nostril with ring finger, release right nostril
Exhale through right nostril for 4 counts
Inhale through right nostril for 4 counts
Alternate for 5-10 minutes without forcing

BeginnerBreathing Exercise·5 min

Bhramari — Bee Breath

A soothing humming breath that resonates through the body, quieting scattered thoughts. Effective for anxiety, stress relief, and awakening inner peace.

Sit in a comfortable, upright position
Inhale deeply through both nostrils
On exhale, make a gentle humming sound (like a bee)
Feel the vibration in the head, chest, and body
Keep lips sealed while humming
Practice 5-10 rounds, focusing on the resonance

BeginnerBreathing Exercise·3 min

Bhastrika — Bellows Breath

A powerful, rhythmic breathing technique that energizes the body and clears stagnant energy. Builds heat, increases oxygen flow, and strengthens the lungs.

Sit upright with spine straight
Take a deep breath in through both nostrils
Exhale forcefully through both nostrils like bellows
Let the inhale happen naturally as a reaction
Continue this forceful rhythm for 20-30 breaths
Rest and breathe naturally, noticing the energy surge

BeginnerBreathing Exercise·7 min

Nadi Shodhana — Channel Purification

An alternate nostril breathing practice that purifies the subtle energy channels and balances left and right hemispheres of the brain. Deeply calming and clarifying.

Sit with spine straight and right hand in Vishnu mudra (index and middle fingers folded)
Close right nostril with right thumb
Inhale through left nostril for 4 counts
Close left nostril, open right nostril
Exhale through right nostril for 4 counts
Inhale through right nostril for 4 counts
Complete 10-15 full cycles slowly and mindfully

BeginnerYoga·12 min

Gentle Hatha Yoga — Beginner Asanas

Basic yoga postures that prepare the body for pranayama and meditation. Improves flexibility, strengthens the spine, and calms the nervous system.

Start in Tadasana (Mountain pose) — feet together, arms at sides
Move into Uttanasana (Forward fold) — fold from hips, letting head hang
Step back to Chaturanga (Low plank) or knees-down variation
Flow into Bhujangasana (Cobra pose) — chest forward, elbows bent
Return to Downward Dog — hold for 5 breaths
Move to Balasana (Child's pose) — rest forehead on ground
Complete 3-5 gentle cycles at a slow, meditative pace

BeginnerPractice·6 min

Kriya Adana — Energy Drawing

A foundational technique that draws life force energy through the body using breath and gentle internal movements. Prepares the nervous system for deeper Kriya practices.

Sit upright with spine straight and hands on thighs
Breathe in slowly while visualizing energy rising from the base of spine
Lift the energy to the heart center on the inhale
Hold the breath briefly, feeling the energy settle
Exhale slowly while visualizing energy returning downward
Repeat 10-15 times, synchronizing breath with internal movement
Rest and feel the subtle energy circulation in your body

BeginnerMantra·10 min

Mantra Chanting — Sacred Sound Meditation

Repetition of sacred mantras that attune the mind to higher frequencies. Builds concentration, purifies thought patterns, and connects to spiritual tradition.

Sit in a comfortable, upright position
Choose a mantra: 'Om', 'So Hum', or 'Om Namah Shivaya'
Begin chanting aloud slowly, feeling the vibration in the body
Let your voice find a natural rhythm and pitch
Continue for 5-10 minutes, gradually internalizing the sound
End with 3 deep breaths and observe the inner silence
Feel the lingering vibration and peace in your being

BeginnerMeditation·15 min

Body Scan and Inner Stillness

A guided movement of awareness through the body from feet to crown — releasing held tension and preparing the ground for deeper sitting practice.

Lie flat or sit upright
Bring awareness slowly to each part of the body
Observe sensation without commentary
Rest in the stillness that follows

BeginnerDaily Ritual·5 min

Morning Intention Setting

Before the day takes hold — three breaths, one intention. A micro-practice that anchors the mind in quiet purpose before the world calls.

Sit before reaching for any device
Take three long, slow breaths
Ask inwardly: what quality do I wish to carry today?
Let the answer arise without forcing

IntermediatePranayama·20 min

Nadi Shodhana — Alternate Nostril Breathing

A classical pranayama that balances the solar and lunar channels of the subtle body. Deeply calming and clarifying — the gateway to more advanced Kriya techniques.

Sit with the spine straight
Use the right hand in Vishnu mudra
Inhale left, exhale right — then reverse
Complete 9 to 18 full rounds

IntermediateMeditation·25 min

Trataka — Steady Gazing

Fixing the gaze on a single point — traditionally a flame — until the eyes water and the mind narrows to a single thread. An ancient concentration practice.

Place a candle at eye level, arm’s length away
Gaze at the flame without blinking as long as comfortable
Close the eyes and hold the after-image in the mind’s eye
Repeat three times, then sit in silence

IntermediateMantra·30 min

HanSa Mantra Meditation

The reverse breath sound: Ha on the exhale, Sa on the inhale. This advanced practice draws energy downward and inward, deepening meditation and awakening inner wisdom.

Sit in a steady, upright posture with spine straight
Breathe naturally and inwardly hear ‘Ha’ on each exhale, feeling energy descend
Hear ‘Sa’ on each inhale, feeling energy rise subtly
Synchronize the mantra with the natural breath rhythm
Gradually deepen the internalization of the sound
Continue for 25–30 minutes, allowing the meditation to become effortless

AdvancedKriya·45 min

Spinal Breath — The First Kriya

The foundational Kriya technique: a precise movement of breath and awareness up and down the spine through the six centres (chakras). Traditionally received in person from a qualified teacher.

Received through initiation — not self-taught
Practised after basic pranayama is stable
Done in silent, early morning conditions
Combined with mahamudra and meditation

AdvancedKriya·60 min

Mahamudra — The Great Gesture

A powerful preparatory practice combining physical posture, breath retention, and inner focus. It awakens the energy of the spine before the Kriyas proper.

Traditionally practised before the Kriyas
Involves forward fold with specific mudra and kumbhaka
Held for measured counts on each side
Detailed instruction given by the teacher

A gentle note

The advanced Kriya techniques — spinal breath, mahamudra, and the higher kriyas — are traditionally transmitted by a teacher, not learned from a screen. The guides here are orientation, not initiation. When you are ready, reach out.

Ask about initiation