PS is practicing yoga since the age of 11. Her yoga retreats in India have helped her gain deep insights into self-awareness.
Vishuddhi chakra is fairly easy to awake after you have successfully triggered the Anahata and Ajna chakras. The most important practices for this chakra are Vipareeta Karani mudra, Jalandhara Bandha, and Ujjayi Pranayama. These practices are also equally crucial to master the Kriya yoga.
There’s another minor chakra located near the Vishuddhi chakra called Lalana or Talu chakra. It is located at the back of your mouth exactly at the soft palate. The stimulation in Lalana instantly awakens the Vishuddhi chakra. Due to this reason, Kundalini yoga has a Kriya named Amrit pan. This kriya is conducted to directly stimulate the minor chakra. There’s one more practice, simple yet effective, called Khechari mudra described in this article.
Before awakening the chakra, it is important to purify it. This can be done through the following asanas:
- Bhujangasana (Cobra Pose)
- Matsyasana (Fish Pose)
- Sarvangasana (Shoulderstand)
- Sirsasana (Supported Headstand)
- Supta Vajrasana (Reclining Diamond Pose)
After mastering these asanas, you can start with the following practices to awaken the Vishuddhi chakra.
1. Jalandhara bandha
- Sit in a meditative posture.
- Make sure your knees are touching the floor.
- If you can’t assume this posture, then you can practice Jalandhara Bandha while standing.
- Place your hands on your knees.
- Close your eyes and inhale deeply.
- Hold the breath inside and bend your head forward.
- Press your chin firmly against the chest (sternum).
- Straighten your arms and raise your shoulders forward to make sure the elbows are locked.
- Stay in this position as long as you can retain the breath.
- Then, release the lock, relax your shoulders, raise your head, and exhale.
- Practice it at least 5 times.
You can practice this asana with exhaled breath as well.
Never inhale and exhale until you have released the chin lock and your head is straight up again. If you suffer from blood pressure or heart problems, then you should avoid this asana.
2. Khechari mudra
- Close your mouth and roll the tongue backward.
- Try to roll the tip of your tongue to the back as much as you can without straining.
- Keep it in this position as long as you are comfortable.
- If you feel uneasy, bring the tongue back, relax for a while, then repeat.
- After regular practice, your tongue will be able to extend beyond the palate and reach the nasopharynx.
- At nasopharynx, it will activate many essential nerve centers.
- Breathe normally while practicing this mudra.
- It may take months or a year for your tongue to attain high flexibility. So, it is important to do regular practice.
3. Ujjayi pranayama
- Start with the Khechari mudra.
- Contract the glottis (lump visible at the front of your throat) in your throat.
- In this position, your breathing will produce a mild snoring sound that comes from the throat region.
- Feel that your breath is originating from the throat and not the nose
- Take long and relaxed breaths.
- Initially, do this practice only for 2 minutes, then you can gradually increase the duration.
4. Purifying and focusing on the Chakra and Kshetram location
- Place one finger on the glottis. This center is the Vishuddhi chakra Kshetram.
- Place the finger of another hand on the spine just behind the Kshetram. This is the location of the Vishuddhi chakra.
- Firmly press both the centers with your fingers at the same time.
- Concentrate on the sensation and chant the mantra suggested to you by your guru.
- Now, assume the sitting position with back straight.
- Close your eyes and focus on your breathing.
- Practice Ujjayi pranayama for a minute or a little more.
- Feel the sound of your breath coming from the throat region.
- Let your breathing becomes deeper and slower.
- Inhale and visualize your breath is passing through the Vishuddhi Kshetram (at the front of your throat).
- After Vishuddhi Kshetram, it is passing through the Vishuddhi chakra.
- Now exhale and feel your breath passing from Vishuddhi chakra to Vishuddhi Kshetram, and finally out of your body.
- Practice it for a few minutes daily.
- This will develop intense sensitivity in your Vishuddhi Kshetram and chakra.
5. Vipareeta Karani mudra
- Lay down on the mat with your feet together, palms on the mat, and arms by the sides.
- Take a few deep breaths.
- Use your arms as support and raise your legs over the head.
- Keep your legs straight.
- Bend your arms and place the hands below the hips to support the raised body.
- Keep your raised legs firm in the vertical position.
- Take deep breaths and focus your awareness on the breath.
Vipareeta Karani is similar to Sarvangasana. The only differences are your chin is not pressed against the chest and the lower body is kept at a 45-degree angle, not 90 degrees.
- Experienced people can hold this posture for 15 minutes or more. For beginners, it is better to start with a few seconds to a minute.
- After practicing Vipareeta Karani for a few minutes, lay down in Savasana for a minute or two.
- You shouldn’t practice it if you suffer from problems related to thyroid, liver, spleen, blood pressure, or heart.
- Vipareeta Karani is one of the most important parts of kundalini yoga practices. As it helps in the energy redirection from lower to the higher chakras.
Practice these exercises for a month, then you must start with the practices intended for Bindu Visarga. You must also continue the practices for other chakras as well which you have already mastered before. The selected techniques for each chakra are here:
- For Ajna chakra - Trataka and Shambhavi mudra
- For Mooladhara chakra - Moola Bandha and Nasikagra mudra
- For Swadhisthana chakra - Vajroli or Sahajoli mudra
- For Manipura chakra - Uddiyana Bandha and Nauli Kriya
- For Anahata chakra - Ajapa Japa meditation
Besides these practices, you must also continue to focus on the center of chakras and their Kshetrams.
© 2020 Prachi Sharma
Prachi Sharma (author) from Seattle, WA on May 19, 2020:
Our body is filled with different inner sounds that we hear clearly when we awaken the chakras. With Vishuddhi chakra, ham is associated. It is a Bija mantra. It is a sound that occurs at the time of awakening the Vishhudhi chakra.
But before that, we need to chant it normally like other mantras. It is difficult to explain theoretically. Luckily, there are many videos on YouTube. This is the best one, https://www.youtube.com/watch?v=tiOiBFugE4s . I hope it'll be helpful.
Eric Dierker from Spring Valley, CA. U.S.A. on May 19, 2020:
How are you to do the HAM mantra. Is it with air forced out with the H?