A fifteen-minute timing container for the Shambhavi Mahamudra Kriya, phased into preparation, guided breathing, the kriya itself, and a closing stretch of stillness. A gong marks each transition so you can keep your eyes closed and stay with the practice.
This timer paces the practice; it does not teach it. Shambhavi Mahamudra is learned through Isha’s program, and the durations here follow the conventional structure for practitioners who already know the kriya. Adjust any phase in the editor to match the version you were taught.
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.
The twelve-minute Kirtan Kriya: chant Saa Taa Naa Maa aloud, then whispered, then silently, then back out. Touch thumb to index, middle, ring, and little finger with each syllable. The gong marks each phase change.
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.