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Kundalini Kriya for Vishuddi Chakra – A Traditional Yoga Practice for the Throat Chakra

Vishuddi or Vishudda – The Throat Chakra

Vishuddi chakra, also known as the throat chakra (and often spelled “vishuddi”), is one of the seven chakras in the body, according to ancient Hindu and Buddhist texts. It is located in the throat region and is associated with the color blue.

The Vishuddi chakra is believed to be the center of communication, self-expression, and creativity. It is also said to be closely connected to the thyroid gland, which plays a vital role in regulating the body’s metabolism.

The Vishuddi chakra is associated with a nerve plexus called the cervical plexus, which is located in the neck region. The cervical plexus is a network of nerves that controls several important functions, such as breathing, swallowing, and speaking.

When the Vishuddi chakra is balanced and open, it is believed to help improve communication skills, enhance self-expression, and boost creativity. On the other hand, when the chakra is blocked or imbalanced, it can lead to issues such as difficulty speaking or expressing oneself, fear of judgment, and lack of creativity.

The thyroid gland, which is located in the neck region, is closely connected to the Vishuddi chakra. The thyroid gland produces hormones that regulate the body’s metabolism, energy levels, and growth. When the Vishuddi chakra is blocked or imbalanced, it can lead to issues with the thyroid gland, such as hypothyroidism (an underactive thyroid) or hyperthyroidism (an overactive thyroid).

In addition to its physical connection with the thyroid gland, the Vishuddi chakra is also believed to be associated with emotional and mental well-being. When the chakra is balanced and open, it is said to help improve one’s ability to express emotions, communicate effectively, and connect with others. It can also help foster a sense of inner peace, creativity, and self-confidence.

There are several ways to balance and activate the Vishuddi chakra, asana, mudra, meditations and visualizations, sound healing, aromatherapy, and more.

Specific yoga poses, such as shoulder stand, fish pose, and plow pose, help stimulate the Vishuddi chakra.

Mantra meditation, such as chanting the “Ham” beej mantra, also helps activate the chakra.

For aromatherapy, essential oils like peppermint, eucalyptus, and lavender, are used to promote the Vishudda chakra well-being.


Elements used in this Kundalini Kriya for the Throat Chakra


Ujjayi Breathing

Ujjayi breath, literally “victorious breath”, is a yoga breathing technique that involves creating a soft, whisper-like sound in the back of your throat during both inhales and exhales. Here are the steps to perform ujjayi breath:

  1. Find a comfortable seated position, either cross-legged on the floor or in a chair with your feet flat on the ground.
  2. Close your eyes and take a few deep breaths through your nose.
  3. Inhale deeply through your nose, and as you exhale, constrict the back of your throat to create a soft, whisper-like sound.
  4. The sound should be similar to the sound of ocean waves or the sound of wind blowing through the trees.
  5. Try to keep the sound steady and even throughout both the inhale and exhale.
  6. Continue breathing in this way for several rounds, focusing on the sound and the sensation of the breath moving in and out of your body.
  7. You can gradually increase the length of your inhales and exhales as you become more comfortable with the technique.

Ujjayi breath is believed to help calm the mind, reduce stress and anxiety, improve concentration and focus, and increase overall awareness and mindfulness. It can also be used during yoga practice to help deepen your breath and enhance your physical movements.


Ujjayi Pranayama

Ujjayi pranayama is not the same thing as Ujjayi breath. Although the two are often confused, they assolve very different functions. To perform Ujjayi pranayama, a much harder constriction is needed, and a sobbing noise is produced on the inhalation, vocal chords vibrate here, as opposite as the ocean breath. Exhalation is normal or can use the ujjayi breath lighter constriction (ocean sound).

Ujjayi breath can be used during regular asana practices to increase heat, maintain focus, and extend the length of the inhalation and exhalation, while Ujjayi pranayama should only be performed alone, or in a kriya such as this.


Simha Pranayama (Lion’s Breath)

Lion’s breath, also known as Simhasana Pranayama, is a yoga breathing exercise that involves an exhale through an open mouth with a “roar” sound. Here are the steps to perform the lion’s breath:

  1. Sit in a comfortable cross-legged position with your hands resting on your knees.
  2. Close your eyes and take a few deep breaths through your nose.
  3. Inhale deeply through your nose and then exhale through your mouth, sticking your tongue out as far as possible towards your chin.
  4. As you exhale, make a “ha” sound, as if you were fogging up a mirror with your breath or trying to imitate the sound of a lion’s roar.
  5. At the same time, contract the muscles at the back of your throat, as if you were trying to make a “gargling” sound.
  6. Repeat this exhale for several rounds, taking a deep inhale through your nose before each exhale.
  7. You can repeat this breathing exercise for several rounds, gradually increasing the length of your exhale and the volume of your roar.

Lion’s breath is believed to help release tension in the face and neck, reduce stress and anxiety, and increase confidence and self-expression.


Chakravakasana (Cat-Cow stretch)

One of the most common yoga moves, the Cat-Cow stretch, also known as Chakravakasana, is a yoga asana that can help loosen up your spine and energize your body.

To get into the pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Take a deep inhale and as you exhale, round your spine like a Halloween cat, tucking your chin to your chest and bringing your belly button towards your spine. This is the “cat” part of the stretch.

Next, inhale and arch your back like a cow, lifting your tailbone towards the sky and dropping your belly towards the floor. Lift your head and look forward, shining the chest as high as you can while letting your belly be soft and relaxed. This is the “cow” part of the stretch.

Continue moving between the cat and cow poses, flowing with your breath. On each exhale, round your spine like a cat, and on each inhale, arch your back like a cow. Imagine yourself as a playful cat and curious cow, stretching and exploring your body.

Let your body move in a way that feels good, and enjoy the sensation of your spine moving and stretching. Remember to breathe deeply and slowly as you move, and come back to a neutral tabletop position when you’re ready. Take a moment to pause and feel the effects of the stretch, and then repeat as many times as you like.


Vishuddhi Mudra

Vishuddhi Mudra, also known as the “gesture of purification,” is a hand gesture used in yoga and meditation to activate and balance the Vishuddhi, or throat chakra.

The practice of Throat Chakra Mudra is done with the interlocking of the fingers inside the palm, while the tips of the thumbs are pressed against each other.

Palms are facing upwards and the mudra is held just below the chest and above your navel, with shoulder relaxed and spine straight.

Once your hands are in position, take a few deep breaths and focus your attention on your throat area. As you inhale, imagine a flow of energy moving from your hands into your throat, filling the area with a clear sky-blue light. As you exhale, imagine any tension or blockages in your throat area being released.

As you hold Vishuddhi Mudra, you may feel a sense of openness and clarity in your throat and communication. This mudra can help improve your ability to express yourself, speak your truth, and connect with others. It can also help alleviate throat-related issues, such as sore throats or thyroid imbalances.

Vishuddhi Mudra can be practiced during meditation, yoga, or anytime you want to connect with your throat chakra and improve your communication skills. You can hold the mudra for a few minutes or as long as feels comfortable.

The sound ham is the bija mantra (or beej mantra) for the throat centre and it’s often chanted while performing Vishudda is mudra or Akasha mudra.


Jalandhara Bandha

Jalandhara Bandha is a yogic technique commonly known as the “chin lock” or “throat lock” which involves the contraction of the throat muscles and the locking of the chin to the chest or the back of the neck.

Jalandhara is one of the three bandhas or energy locks in yoga that are used to control and direct the flow of energy or prana in the body and untie the Grantis, or energetic knots wich are present in each of us and impede the passage of kundalini through the shushumna nadi.

To perform Jalandhara Bandha, sit in a comfortable cross-legged position with your hands resting on your knees. Inhale deeply through your nose, and as you exhale, lower your chin towards your chest and press it firmly against your throat. Simultaneously, draw your shoulders down and back, and lift your chest and sternum up towards your chin. Hold the lock for a few seconds, then release it and return to your starting position.

Jalandhara Bandha is often practiced in conjunction with other yoga practices, such as pranayama or breath control exercises. It stimulates the Vishuddhi or throat chakra, which governs communication and self-expression. This bandha can also help to regulate the thyroid gland and balance the metabolism.

There are some contraindications to Jalandhara Bandha, it should be avoided if you have any neck injuries or conditions, such as cervical spondylitis.


Akasha Mudra

The mudra of ether, the element associated with the throat chakra (Vishuddi), performed by joining thumb and middle finger.

Akasha Mudra is a hand gesture or “seal” used in asana, pranayama, or meditation with the purpose to cultivate a sense of spaciousness, openness, and receptivity.

The word “akasha” in Sanskrit refers to the element of ether or space, which is associated with the throat chakra or Vishuddha.

To perform Akasha Mudra, bring your hands to your heart center, with your palms facing up. Bring the tips of your middle fingers and thumbs together, forming a diamond shape with your hands. Extend your other three fingers straight up towards the sky.

As you hold the mudra, take a few deep breaths and focus your attention on your heart center and throat area. Visualize a clear, expansive space opening up in your chest and throat, like a vast sky or infinite horizon. Feel the sense of spaciousness and openness spreading throughout your entire being.

Akasha Mudra can help to cultivate a sense of calm, clarity, and connection with the higher self or universal consciousness. It can also help to balance the throat chakra, which governs the thyroid gland and the cervical nervous plexus.


Savasana

The corpse pose, you probably are familiar with it if you’re reading this article.


How to perform the Kundalini Kriya for the Throat Chakra – A yoga practice for Vishuddi

Here are the step-by-step instruction to perform this kundalini kriya for the Vishudda chakra. The whole kriya should be performed with closed eyes if that’s possible. Choose a weel ventilated, clean, and dark room.


Step 1: Ujjayi Breath [5-6 minutes]

Sit in a meditative position or stand up straight. Inhale with an ujjayi breath and open up your arms. Exhale from the mouth with an Ujjayi breath, and close the arms in front of you. Make the movements breath-synchronized and as slow as possible.


Step 2: Ujjayi Pranayama [4-5 min]

In a sitting position practice this Ujjayi pranayama variation: inhale through the nose with the loud sound and exhale through the nose with the ocean sound.


Step 3: Cat/Cow Stretches + Simha Pranayama [20 breaths]

Get into a tabletop position (bhramanasana). Inhale into cow pose, exhale while holding the pose and performing lion breath, inhale again while holding cow pose, exhale into cat pose. Repeat for 20 rounds.


Step 4: Vishuddhi Mudra and Beej Mantra [8-10 minutes]

Sit in a meditative position. Perform Vishuddhi Mudra and chant the beej mantra of the throat chakra: “Ham”. Continue for 8 to 10 minutes.


Step 5: Jalandara Bandha [6-8 times]

  • Sit in a meditative position.
  • Inhale to the count of 3,
  • hold the breath in and perform Jalandhar bandha for 8 to 10 seconds,
  • exhale to the count of 3,
  • hold the breath out and perform Jalandhar bandha for 8 to 10 seconds.

Step 6: Akasha Mudra and “Ram” Beej Mantra [5-6 minutes]

Sit in a meditative position. Perform Akasha Mudra and chant the beej mantra of the navel chakra: “Ram”, make the “a” as long as possible. Continue for 5 to 6 minutes.


Step 7: Akasha Mudra and Vishuddi meditation [5-6 minutes]

Sit in a meditative position, focus your attention on the throat center. Perform Akasha Mudra and chant mentally the name of the throat chakra “Vishuddhi”. Continue for 5 to 6 minutes.


Step 8: Savasana [8-10 minutes]

Lay in savasana with your eyes closed.