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Concentrate on sahasrara and visualize an aura of pure light, emanating from the head. Feel your whole being radiating vibrations of peace to all beings. Retain this position for as long as is comfortable without
straining the lungs. Stage 6: While exhaling, return to the starting position.
Repeat all the stages in the reverse order. Feel the prana moving progressively back down through the chakras until it reaches mooladhara at the end of exhalation. Perform moola bandha and concentrate on mooladhara chakra. Relax the whole body, breathing slowly and deeply.
Repeat 5-10 rounds. Practice note: The awareness should move in a smooth and
continuous flow, in coordination with the breath and the raising and lowering of the hands from mooladhara to sahasrara and back to mooladhara. When the practice is perfected, the breath may be visualized as a stream of light, ascending and descending the sushumna nadi within the spine.
Awareness of pancha pranas The pancha pranas are the five energy flows which comprise the pranic body: prana, apana, samana, udana and vyana. The following practice is a variation of prana mudra pranayama with awareness of the five pranas instead of the seven chakras.
Variation: Prana Mudra Pranayama with awareness of pancha
pranas Perform stage 1 as described above. Develop the awareness of apana in the lower abdominal region. In stage 2, while raising the hands, feel the transformation from apana to samana at the navel area. During stage 3, continue raising the hands from samana to the region of prana in the chest region.
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