The

steps of Chandra Yoga ASANA moving into stillness Asana refers to the pose of meditation; a posture you can hold for an extended period of time without discomfort. The pose should be steady and still with an erect spine. Asana also refers to the postures of hatha yoga that will eventually take you to the meditation pose, to stillness. They are called Swasthyasana and the meditation pose is known as Dhyanasana. The forward bends on the first row of the Chandra Sequence is an example how you can use the Swasthyasanas to move towards the pose and state of meditation. If time is limited, use Agnistambhasana only, or just Paschimottanasana and Janusirshasana. Then take up your meditation pose and apply the bandhas in order to control the flow of energy within the body: - Moolabandha lift the pelvic-floor up towards the Spine - Swadhistana Bandra activate the muscles behind genitals - Uddiyana Bandha slightly lift the navel in towards the spine - Anahata Bandha elbows close to body and slightly back to open chest - Jalendhara Bandha chin little down and in - Accna Bandha lift the eyebrows slightly Observe that the bandhas are to be held lightly and gently. In fact, they are more something to be aware of than forcibly held. SO HAM PRANAYAMA breath awareness After the meditation pose have been established as above you turn your attention to the breath and simply observe its natural flow without interfering. Notice how each inhalation ascends upward and how each exhalation descends downward. Use this natural movement to move your focus up from heart (anahata) to head (accna), and down from head to heart. Allow the breath to grow slow without force or effort as you watch it flow between head and heart. It will come about naturally with practice and as your attention develop. To keep the mind in line with the program, let is sing SO on each inhale and HAM on the exhale. Do this for at least 10 minutes or until stillness is experienced. YOGA MUDRA energizing the brain From stillness take a slow, deep and full inhalation from the heart to the head, swallow and then bow forward and place the forehead to the ground as you exhale. Stay in the position for some time and observe the heaviness/pulsation/vibration in your forehead. Then turn to the right knee and observe lightness and brightness in your left brain for some time (like 5-10 breath) before returning to the bow. In this second bow you place the floor little higher up on your head and observe the sensation in fontanel.

Then inhale and turn to the left knee, observe the sensation for 5- 10 breath in the right brain, and return to the bow, this time with the chin close to chest and the top of head on floor. Observe the sensation in the back of the brain for 5 10 breath. Conclude by inhaling deep from the bottom of spine to the eyebrow center while sitting up into your meditation pose. Swallow and hold, then let go of the breath completely when you have found stillness in the meditation pose. Then observe the vibration in your whole brain as long as possible. There is no need to count your breaths in Maha Mudra. Just try to enjoy, focus, and pay attention to each step closely. Apply the bandhas throughout the meditation session. BRAMHA MUDRA cultivating good vibration An alternative to Yoga Mudra (or to use after watching the effects of Maha Mudra) is Brahma Mudra: drop the right ear to the right shoulder and observe the stretch in the left side of neck/brain for some time before SLOWLY returning up. Then watch the vibration in the brain before repeating on the other side. After doing Brahma and Yoga Mudra you watch the vibration/sensation in your brain in perfect stillness. NADA MUDRA- turn up the volume You can then stretch the jaw to turn up the volume. Listen to the sound and observe the vibration. SAMBHAVI MUDRA turn on the lights To go even deeper you can open your eyes and look into empty space. Experience, rather than staring at the blur while being aware of the vibration and sound. Then close your eyes and observe sound, light and vibration in the brain for as long as you can. MAHA MUDRA rejuvenating legs and spine You can practice Maha Mudra with breath retention or simply stretching out in Paschimottan/Janusirshasana. As you like. Afterwards you return to meditation pose, apply the bandhas and observe the triple divine qualities and chant AUM mentally in the brain. Spend time with this this is meditation where you instead of preforming a technique deepen your stillness. Then you take the triple divine qualities to the whole central nervous system with the next technique. CHAKRA JYOTI PRANAYAMA - enlightening the chakras In this spinal breathing you breath slow deep, long and controlled breaths with a soundless ujjay to each chakra and connect them with the sound, light and vibration you have cultivated in the brain: - exhale to the eyebrow center, hold, then inhale, swallow and observe the energy/feeling - exhale to throat center, hold, inhale, swallow and watch

 Then exhale andcompletely let go of all effort and enjoy the triple divine qualities in the fontanel (sahasrara chakra). Sit in this state as long as possible. Conclude your practice by bowing forward until head touch the floor. Send energy to those in need by simply observing their smiling face in an aura of light, sound and vibration. Remember: its not about rushing through the techniques, but to slow down, be attentive and linger in the aftertaste of each teachnique, as well as experiencing fully each step of the way. It is beneficial to take a few minutes of Savasana after practice. Doing the whole practice listed above regularly will give a very deep experience. However, if you have limitations, you can choose some of the techniques and use them to your own liking as they all bring about a meditative state. Please dont water down the techniques by teaching them before you have practiced them for years. Practice regularly (daily) and you will be blessed. Contact me through private message on Facebook (better than email) if you have any questions or experience complications. Have no fear. Practice is the best and only real teacher. I pray for you. ///Daniel www.yogadaniel.com info@yogadaniel.com Short version 1. Assume straight spine with bandhas on chair or floor. 2. Preform Bramha Mudra for vibration 3. Preform Nada Mudra for sound 4. Preform Sambhavi Mudra for light 5. Meditate on the sound vibration light. 6. Bow and pray.

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exhale to heart center, hold, inhale, swallow and watch exhale to navel, hold, inhale, swallow and watch exhale to genitals, hold, inhale, swallow and watch. exhale to bottom of spine, hold, inhale, swallow and watch exhale to bottom of spine, hold, inhale, swallow and watch exhale to genitals, hold, inhale, swallow and watch exhale to navel, hold, inhale, swallow and watch exhale to heart center, hold, inhale, swallow and watch exhale to throat center, hold, inhale, swallow and watch exhale to eyebrow center, hold, inhale, swallow and watch