Renew Yourself with Panj Graani Kriya

During Simrit’s workshop last spring, she lead Panj Graani Kriya. Working with the breath, it’s a simple but powerful exercise that can completely renew you. Among the benefits of this kriya, it will increase lung capacity, clear out the lungs, activate the diaphragm muscle (which especially for shallow breathers can become tight and inflexible), strengthen the nervous system and increase vitality. Indeed, Yogi Bhajan said that if you practice this kriya for 40 days it can completely change you inside and out. 

Posture: Sit cross legged in easy pose or in a chair with both feet flat against the floor, spine straight, shoulders relaxed, chin in, chest out.

Mudra: Bring your right hand in front of your face, palm facing left. Spread your fingers, with your thumb pointing toward you mouth. Fingertips are at the level of your eyebrows. Bring the fingers of your left hand to press against the palm of your right. The fingertips should touch the mound at the base of the corresponding fingers on the opposite hand. The left thumb wraps around wrist of your right hand.

Breath: Make an “o” shape with your mouth and begin Breath of Fire through the “o”-shaped mouth.

Focus: Eyes closed

Time: 11 minutes (no matter how good it feels, do not practice for more than 11 minutes)

To end: Inhale and hold the breath for 15 seconds. Press your hands together with maximum force. Your hands will be imbalanced but keep the pressure up. Through the mouth, powerfully exhale.  Repeat 2 times. On the last time, as you hold the breath, keep your hands pressed together as you twist all the way to the left, all the way to the right, and then back to centre. Through the mouth, powerfully exhale.

Yogi Bhajan taught this kriya January 2, 1996. It is included in the Library of Teachings website and is published in the manual “Infinity and Me.”

 Simrit demonstrates the mudra for Panj Graani Kriya. Photography by Vik Singh Taak.

Simrit demonstrates the mudra for Panj Graani Kriya. Photography by Vik Singh Taak.

 Students practice Panj Graani Kriya at Simrit's workshop. Photography by Vik Singh Taak.

Students practice Panj Graani Kriya at Simrit's workshop. Photography by Vik Singh Taak.