The classic twelve-minute Kirtan Kriya: two minutes chanting Saa Taa Naa Maa aloud, two minutes in a whisper, four minutes silently in the mind, then back out through two minutes of whisper and two minutes aloud. A gong marks each transition so you never have to watch the clock.
Throughout, the fingertips touch in turn with each syllable — thumb to index, middle, ring, and little finger. The symmetrical shape, loud to silent and back, is the practice’s signature, and the four-minute silent stretch is the heart of it. Lengthen any phase in the editor for a longer sit.
Three rounds of ~30 power breaths into a lengthening breath hold (60s, 90s, 120s), each followed by a 15-second recovery hold. Sit or lie down somewhere safe — never in or near water, or while driving. Hold each retention only as long as it stays comfortable; extend the holds in the editor to match your own pace.
Alternate-nostril breathing at a calming 4-4-6 ratio: inhale four, hold four, exhale six, switching sides each half-cycle. Close one nostril with the thumb, the other with the ring finger, and follow the gong. Reset the ratio in the editor to fit your own breath.
A 15-minute container for practitioners who have learned Shambhavi Mahamudra Kriya through Isha: preparation, guided breathing, the kriya, and closing stillness. This timer marks the phases — it does not teach the technique. Learn it from a qualified Isha program first.
Ten rounds of a 5-second squeeze and a 5-second release for the pelvic floor, after a short settle. Lift and hold on the squeeze, let go completely on the release. Build toward longer holds or more rounds in the editor as it gets easier.