Pranava Kriya, also called Om Kar Kriya, is a profound practice that uses the sacred vibration of OM to cleanse, balance, and activate the energy centers of the body — especially Anahata (heart), Vishuddhi (throat), and Ajna (third eye) chakras.
Through sound, breath, and awareness, you learn not only to chant but to become the vibration, dissolving into a state of pure oneness.
🌟 Benefits of Pranava Kriya
Physical Benefits
- 🧠 Improves memory, concentration, and mental clarity
- 🧘♀️ Balances the left and right hemispheres of the brain
- 👂 Enhances the functioning of the five senses (hearing, sight, smell, taste, touch)
- 🔥 Balances metabolism and appetite
- 🦋 Supports thyroid health
Spiritual Benefits
- 🌈 Activates and purifies Anahata, Vishuddhi, and Ajna chakras
- 🔮 Creates internal vibration throughout the nadi system
- ✨ Elevates awareness from body to cosmic consciousness
🛤️ Step-by-Step Pranava Kriya Practice
🔹 Part 1: Loud OM Chanting with Movement
Setup:
- Sit comfortably in a meditative position (cross-legged, or on a cushion).
- Keep the spine straight and relaxed.
Technique:
- Begin with a deep clearing breath through the nose.
- Arm movement with breath:
- Inhale deeply, open the arms wide to the sides, neck tilts slightly backward (like Cow Pose).
- (Optional: use Ujjayi breathing — slight constriction at the throat for a soft whisper sound.)
- Inhale deeply, open the arms wide to the sides, neck tilts slightly backward (like Cow Pose).
- Exhale slowly, bring the arms inward without touching, and chant OM aloud.
- Head stays neutral (not tucking into Cat Pose).
- Shoulder blades touch when arms open; stay relaxed when closing.
- Head stays neutral (not tucking into Cat Pose).
- During the M part of OM:
- Apply Khechari Mudra: roll the tongue back inside the mouth, touching the upper soft palate.
- Apply Khechari Mudra: roll the tongue back inside the mouth, touching the upper soft palate.
- Continue for 7–8 minutes.
Breath Emphasis:
- The O sound takes 95% of the breath, the M sound takes 5% — feel the transition deeply.
🔹 Part 2: Silent OM Chanting (Ajapa Japa)
Setup:
- Sit in Dhyana Mudra:
Hands resting on lap, right hand over the left, tips of the thumbs gently touching.
Technique:
- Deep inhale through the nose.
- Exhale through the nose, and internally "chant" OM — imagine the sound moving through you without vocalizing it.
- (Optional: Ujjayi breath during silent practice.)
- (Optional: Ujjayi breath during silent practice.)
- No Khechari Mudra during this phase.
- Continue silent OM chanting for 7–8 minutes.
🧘♀️ Important Practice Details
- 🎶 Recommended frequency: 432 Hz (natural OM resonance).
- 🕰️ Maximum 3 times per week.
- 🌬️ During OM chanting:
- Observe where the sound arises and where it travels within you.
- As you deepen, the OM naturally evolves into AUM:
- A – vibration at the navel (waking state)
- U – vibration at the heart/lungs (dreaming state)
- M – vibration at the throat/third eye (deep sleep state)
- A – vibration at the navel (waking state)
- Observe where the sound arises and where it travels within you.
- Over time:
- The O will shorten, and the M will lengthen naturally.
- You may experience the unstuck Nadaa — the infinite, eternal inner sound.
- The O will shorten, and the M will lengthen naturally.
🌈 Closing Thoughts
Pranava Kriya is not just about chanting — it’s about becoming the vibration itself.
When you fully dissolve into the sound, separation disappears, and you begin to experience the oneness of existence.
As the ancient masters teach:
"In OM, all begins and all returns."