Kriya To Open The Heart Center

This kriya opens us up to the flow of love and will help to make us more compassionate and loving. The heart center is associated with the Anahata chakra which governs all the matters of the heart. A balanced heart chakra provides us with feelings of compassion, unconditional love, aligned with purpose, forgiveness, and acceptance of self.

Love is Alfa and Omega, love is the basis of all creation. We can not live without love and it has to start with us. I tried this kriya today for the first time and it was miraculous as all the other kriyas in kundalini yoga. Even though it was a bit challenging I felt that it worked well. I ended the kriya with writing down my recording from the meditation where I just sat and talked about the definition of love.

Instructions for the kriya: 

Level: This is an intermediate level set to create open loving feelings.

Benefit: It opens the heart, increases compassion and sensitivity to others, and helps you to drop emotional defensiveness. Its calming effect allows you to eliminate unnecessary thoughts and feelings, so you can be more in the present and experience your feelings more clearly.

Detailed Instructions: 

  1. Breath-priming for 3 minutes. Stand with palms together in a Prayer Pose at the center of the chest and do a steady Breath of Fire. Inhale and hold briefly at the end.

pranamasana, prayer pose, meditation, metta yoga, kundalini yoga, mindfulness, anahata, kriya,

Follow the instructions on how to do the breath of fire (Agni Pran) below.

Yogi Bhajan said that a person has been granted a predetermined number of breaths from birth till his death, and breath of fire is ONE (from the moment you start until you end). This means that you can prolong your life span by doing Breath of Fire! –

2. Stand or sit with an erect spine. Keep the eyes open and look at the horizon. Make fists of both hands. Begin alternately punching with one fist then the other. Together the hands create a piston-like motion with one arm pulling back to balance the other arm punching forward. The hands do not turn or twist. Exhale with each punch forward and punch rapidly so the breath becomes like a Breath of Fire.

Duration: continue for 3 minutes. 

To end:
Inhale, draw both elbows back, tighten the fists, apply root lock, and suspend the breath for 5 seconds. Exhale and relax. 

Root lock explained: The root lock, or Mula Bandha, is defined by B.K.S. Iyengar as “a posture where the body from the anus to the navel is contracted and lifted up and towards the spine.” – Doyouyoga 

3. Stand straight, extend your arms out to the sides, and begin to make big circles with both arms at the same time. Inhale as they come forward and up, and exhale as they go back and down. Continue for 2 minutes. To end, inhale and stretch both arms straight up over your head. Exhale and relax.

kundalini yoga, meditation, mindfulness, yoga,

4. Sit straight. Interlace your fingers with the thumb tips touching. Position the hands 4-6 inches in front of the chest with both palms facing down. Lift the elbows to the same level. Inhale as you lift the hands up to the level of the throat. Exhale as you sweep them down to the level of the navel. Create a steady pumping motion with a powerful breath and continue for 3 minutes.

To end: inhale, bring the hands to the level of the heart, and suspend the breath for 10 seconds. Exhale and relax.

5. Stand or sit with a straight spine. Place the hands beside the shoulders with elbows by your sides and palms facing forward. Close your eyelids halfway and fix your gaze downward. Begin to slowly inhale and exhale. Your breath should be equal on the inhale and the exhale. Mentally repeat the following primal sound scale on both the inhale and exhale: Saa Taa Naa Maa Press the thumb tips to the fingertips sequentially from the first fingertip to the little fingertip with Saa Taa Naa Maa while you do the mental sounds.

Duration: Continue for 3-5 minutes.

kirtan kriya, meditation, meditasjon, kundalini yoga, yoga, sa ta na ma,

6. Sit with a straight spine. Block the right nostril gently with the index finger of the right hand. Inhale slowly through your left nostril, exhale slowly through rounded lips. Match the duration of the inhale and exhale, with each one lasting about 10 seconds. Continue with this slow breathing pattern for 3 minutes. Then relax and follow the natural flow of your breath for another 2 minutes.

metta yoga, kundalini yoga, yoga, nostril breathing, pranayam, prana,

Duration: continue for 2 minutes.

The Teachings of Yogi Bhajan ©2008
The Kriya To Open The Heart Center is found on Library of Teachings 

Download – Kriya To Open The Heart Center
Download – Instructions for Breath of Fire

Thank you for stopping by. If you liked my post, make sure to leave a mindful* comment below or ask questions about whatever comes to your mind.

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Thank you for reading!

With loving kindness,
Tiaga Nihal Kaur.
Namaste ॐ

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5 Comments Add yours

  1. Shavonne says:

    Thank you Beloved


    1. Metta Yoga says:

      Sat Nam Shavonne, Im glad you appreciated the kriya 🙂


  2. Metta Yoga says:

    Sat Nam Jiwan! 🙂 Thank you very much. I’m glad you enjoyed it


  3. Jiwan angad kaur says:

    Beautiful kriya sat nam!

    Liked by 1 person

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