Bhava is emotion and asana is practice. Bhavasana is a method of bringing awareness to your emotions. The constant ebb and flow of emotions provides a perfect back drop to observe oneself.


Requirements – Any time during the day. You can practice this meditation even during action and activity.


Duration – No fixed time limit. You can practice this method of meditation throughout the day whenever you can remember.


Method:Anger, Worry, Frustration, Happiness, Desire, Pain, Boredom, Loneliness, Excitement are some of the emotions you experience throughout the day. Bring your awareness and focus to these emotions.


The ability to control your emotions gives you power and strength to handle the day to day challenges of life. The best way to control your emotions is to first identify them by becoming aware.


Every time you experience an intense emotion, pause and become aware of it. With regular practice you will be able to identify not only intense emotions but also subtle feelings and desires.


Bhavasana is a powerful meditation technique to overcome your bondage to emotions.


Benefits of Regular Practice - Reduced stress and anxiety, increased control over emotions, ability to channel and direct emotions, transcend unwanted desires, freedom from emotional bondage.

Introduction to Krishna Kriya


Sparshasana – The Touch Kriya


Mastakasana - The Forehead Kriya


Manana or Mindfulness is a regular practice of awareness during action. Mindfulness is not a regular sitting and closing your eyes Kriya. It is Kriya while in action.


Requirements – There are no specific requirements for practicing Mindfulness. The only requirement necessary is a strong desire to be aware of yourself at all times.


Duration – At all times while in a wakeful state.


Method – You can practice mindfulness by bringing your awareness to your breath, every time you are distracted by a thought process. Mindfulness is a process of constantly remembering yourself amidst of action. Keeping your awareness in the present moment is the easiest way to practice mindfulness.


Mindfulness can be practice at all times; while talking, eating, walking, exercising etc. Awareness in action is mindfulness. When you become aware of what you are doing, you can observe the action independently. With regular practice of mindfulness, you can perform all actions without attachment.


Mindfulness is the greatest contribution of Gautama Buddha. He recommended this method of meditation to his disciples to keep their desires in check and help them to be focused on the path.


Note – Mindfulness has to be practiced along with other regular meditations. While mindfulness helps you to keep your thoughts in check and be rooted in the present, regular meditation techniques help you to go deeper into the self.


Benefits of regular practice – Stress free action, detached attachment, freedom from suffering of the mind, relaxation, clarity and stability.



Jwala is flame or light. Asana is posture or seat. Jwalasana is a process of kindling the inner light. It is a vibrant and colorful meditation practice.


Requirements – A quiet place with dim lighting, preferably secluded where you are not disturbed.


Duration – 30 to 60 minutes. You can do Jwaalaasana after the preparatory yogic breathing exercise of Pranayama.


Method – Sit in a comfortable posture with an erect back. You can sit on a chair or in a lotus posture on the ground. Place a lit candle in front of you. The candle should be placed in such a way that your head is slightly tilted upward.


Jwalasana is a beautiful meditation practice of quietly observing the candle light burning bright in all its simplicity and glory. Light is the stuff of life, the whole existence is visible only through light. Observing it with complete awareness is the key to this meditation practice.


Sit in a comfortable posture at a distance not too far and not too close to the flame. About one arm distance from the light should be comfortable. Gently observe the light; the way it burns and moves. Keep your awareness only on the flame. All distracting thoughts will eventually get burnt in the flame. With enough practice you can watch the light without any distractions of the mind.


Light is a perfect doorway to the inner world. It opens up the closed recesses of your mind and heart. Inititally it will be a little difficult to watch the light as all your deep hidden thoughts flood back to the surface. With regular practice the light will start filling your inside.


Jwalasana has been practiced since time immemorial. Light has been considered sacred and divine, hence used in all places of worship. You cannot imagine a temple without light. The actual purpose of deepa or light used in temples is to create this meditative state.


Note : Light has tremendous power to increase your awareness. Just observe the light and be aware of yourself observing it, soon it will show you the way inward.


Benefits of regular practice : Inner clarity, peace & relaxation, destroys negative throught patterns. opens the pathway to the inner world, keeps you rooted in the self, deepens sensitivity and awareness.



Natya is Dance, Asana is Practice. Natyasana is a practice of intense dancing and relaxation to find the stillness within you. You are a form of dance of life, and Natyasana is a method to realize this.


Requirements – A quiet secluded place with enough space to move around.


Duration – Two cycles of 30 minutes each in one session.


Method: Natyasana is one of the oldest meditation systems of the world. It is a very powerful and intense meditation method of intense dancing and relaxation.


It is said that this meditation method comes from Shiva himself. Shiva is also referred to as Nataraja or the king of dance. He is said to have danced his way to realization.


Start with slow rhythmic movements in tune with the music, and then intensify the dance to almost a point of exhaustion. Continue this for about 15 minutes and then drop to the ground and surrender.


The key feature of this meditation is absolute & total intensity while dancing, followed by absolute & total surrender while relaxing.


Benefits of Regular Practice -Intense relaxation, Body energy balance, removal of body stress and pain, self-realization.

Swara is Music and Asana is Practice. Swarasana is an intense musical meditation alternating with silence to reach the inner music.


Music and its creative power has been used as a system of meditation from time immemorial. All forms of music that we are aware of now were once exclusively a part of meditative schools.


Requirements – A quiet secluded place where you can play the music.


Duration – Two cycles of 30 minutes each in one session.


Method: Start by listening to pleasant instrumental music. Sit in a comfortable posture and relax while listening to the soothing music.


Make sure that the music is loud and gradually intensifying. Drown yourself completely in the music and when the music stops, completely relax and let go.


Music has the ability to bring out hidden emotions. Use this meditative process to cleanse your negative emotions and open up your vast inner world of silence.


Alternate between intense music and silence for about 30 minutes and repeat the cycle again. Continue till you find the inner music within you.


Benefits of Regular Practice -Freedom from stress caused by noise, intense relaxation, deeper connectivity to the self.

Vipassana - Witnessing The Breath Kriya


Jwalasana - The Candle Flame Kriya


Who is Krishna?


Krishna is the supreme consciousness who dwells in everything. When we refer to Krishna, we refer to the highest self that illuminates the whole existence. The supreme consciousness is called by different names in different cultures. Krishna, Christ, Buddha and Shiva are all different names for the same consciousness. The word Krishna means the all attractive or the awakened one.



What is Kriya?


Any action performed on the inside is Kriya. Just as karma is the accumulation of everything we do in the world, Kriya is the accumulation of everything we do within us. A conscious action within us that can transform us and move us closer to the supreme reality is Kriya. Kriya is the gardening work we do on the inside to grow the beautiful flower of Self-Realization.



What is Krishna Kriya?


Krishna Kriya is a playful path that combines all four ancient branches of Yoga; Karma Yoga, Bhakti Yoga, Jnana Yoga and Raja Yoga. Karma yoga is the path of service, Bhakti Yoga is the path of devotion, Jnana Yoga is the path of knowledge and Raja Yoga is the path of self-discipline & meditation also known as Ashtanga Yoga.


The Bhagavad Gita is the celestial song of creation, human life and its ultimate purpose sung by the supreme consciousness himself. Seen from the eyes of an awakened consciousness, our life becomes a grand play. Krishna Kriya is a playful path that leads us towards the ultimate wisdom, understanding and realization.



How can I learn Krishna Kriya?


Ahamo teachers initiate students into the daily practice of Krishna Kriya. The Kriya is taught orally by experienced teachers who have acquired the necessary knowledge and wisdom to teach. After learning the Krishna Kriya methods from an Ahamo teacher, one can practice the same at home connecting back with the teacher when additional guidance is required.


Taralaasana – The Waving Kriya


Bhavasana – Emotion Kriya


Tarala is wave and Asana is rest. Taralasana is a rhythmic and beautiful Kriya of moving like a wave to become a part of the reality around you.


Requirements – A quiet and secluded place with wide area to move around.


Duration – 30 to 60 minutes in one practice session.


Method – Stand in the middle of the hall and bring your entire focus and attention to your body. Slowly observe your breath and body sensations. Move like a wave to pleasant instrumental music.


Start with very slow movements keeping your entire awareness on the body. Gradually increase the speed of the movement till you are one with the music and the environment around.


The key to this meditation method is awareness on the body and all the body sensations. The ultimate aim of this process is to find the stillness called you amidst of all the movements and actions of the body.


Benefits of regular practice – Increased focus and awareness, flexibility and strength of the body, relaxation and inner peace, creative freedom.



Natyasana – Dancing Kriya


Swarasana – Musical Kriya


Shavasana - Total Rest Kriya


Shava is a dead body. Shavasana is a Kriya where you lie down as if you are dead in total rest. Lying down completely still, knowing deep down that you are at total rest, Shavasana is a way of letting go of the deep attachment to the body.


Requirements – A quiet secluded place where you can comfortably lie down.


Duration – 30 to 60 minutes.


Method – Shavasana has to be practiced before any heavy meal to avoid drowsiness. Lie down on the ground or on the bed with arms and legs stretched. Keep your eyes closed and begin affirming within that you are letting go of body. Believe firmly that you are dead and simply lie down.


Shavasana is a fabulous meditation method of directly trying to experience the ultimate. A more powerful meditation method is yet to be invented. Shavasana is a direct let go of the body to desire for the beyond.


Shavasana can be practiced early in the morning just before getting up from the bed and also at late night just before sleep. The most important thing to remember while practicing this method of meditation is to be in a state of complete surrender.


Shavasana has been practiced since time immemorial. It has been passed down the ages as a direct way of transcending the limitations of life.


Benefits of regular practice – Learning the art of Let-Go, ability to practice detachment, detachment from suffering, experiencing deeper states of relaxation.



Mastaka is head. Mastakasana is a Kriya of focusing your awareness on your forehead. It is an intense and very effective Kriya to practice regularly.


Requirements – A quiet secluded place where you can sit and practice the method in silence.


Duration – 30 to 60 minutes, preferably before meals. You can practice Mastakasana early in the morning and late in the evening.


Method – Sit in a comfortable posture, keeping your body relaxed and head slightly tilted upward. Begin by focusing your awareness on your forehead. Continue to focus till it becomes unbearable. It is common to feel intense pressure on your forehead while you are practicing this meditation.


Head is considered as the seat of knowledge, wisdom and thoughts. Mastakasana helps you to calm the restless mind and keep your thoughts in check. Intense awareness on the forehead helps you to create the necessary separation between you and your forehead.


Head might be the seat of thoughts, but life itself is beyond it. With regular practice of Mastakasana one can realize the magnificent truth and nature of life which is beyond all physical dimensions.


The greatest and the only illusion of life is that you are stuck inside your head. Mastakasana opens the doorway to see beyond the confines of the head and expand above it. Just beyond your head lies the limitless ocean of life of which you are an inseparable part.


Benefits of regular practice : Increased awareness, ability to relax and keep still, awakening and self-realization.



Here are some Kriyas you can practice at home after learning Krishna Kriya from a teacher.


Manana - Mindfulness Kriya


Nayanasana – Watching your eyes Kriya


Breath is the door to the inner world. Vipassana is a Kriya of witnessing the breath. It is a simple and tremendously powerful Kriya for beginning your inner journey.


Requirements – A quiet place, preferably secluded where you are not disturbed.


Duration – 30 to 60 minutes. You can do Vipassana after the preparatory yogic breathing exercise of Pranayama.


Method – Sit in a comfortable posture with an erect back and head slightly looking upward. You can sit on a chair or in a lotus posture on the ground.


Vipassana is a combination of normal breathing and awareness of the breathing process. Gently breathe - in and breathe - out for five times, all the time keeping your awareness on the breath. Try and relax while doing this.


Breathe normally and watch the whole process of breathing. Observe how there is a small pause just before taking the breath and how the breath flows within you. Notice there is another pause within just before you exhale. Observe this entire process


You can either follow the chain of breath or observe the space between two breaths. The most important thing to remember about Vipassana is the process of witnessing. You should allow the breathing process to continue normally and independently observe the whole process.


Vipassana is extremely simple and easy to practice. It can be practiced early in the morning and late in the evening as well. It can be practiced even during the day while busy in the world; you can make a concious effort to observe the breath.


Note : More important than the breath itself is your awareness of the breath. Keep your awareness on the breath throughout your Vipassana exercise.


Benefits of regular practice : Inner peace, reduced stress & anxiety, opens the pathway to the inner world, keeps you rooted in the self, deepens sensitivity and awareness.



Sparsha is touch. Focus on the sensation of touch is a very subtle and powerful Kriya. Sparshasana is a way of bringing awareness to the sensation of touch.


Requirements – A quiet secluded place where you can sit without being disturbed.


Duration – 30 to 60 minutes in each sitting cycle.


Method – Sit on the floor in the lotus posture or on a chair comfortably, keeping your head slightly tilted upward. Start by focusing on the breath and observe how the sensation of the breath is filling you from inside. Become aware of even the tiniest of changes created by the breath.


Now slowly move your awareness to the extremities of your body and keep your awareness on the skin. Observe how the skin is reacting to the changing temperature, wind movement and other sensations.


When you begin, Sparshasana will be disturbing and irritating as you will be more and more becoming aware of even the tiniest of disturbances and changes. Eventually, with regular practice, you will be able to conquer the disturbances.


Note : The awareness of the touch is more important than the touch itself. The key to this meditation is observing each and every tiny sensation.


Benefits of regular practice – Freedom from irritation, increased ability to adjust to environmental changes, relaxation, deeper appreciation of the body and its functioning mechanism.



Nayana is eyes. Nayanasana is a Kriya of observing your eyes. It is said that the eyes are the windows to the soul; Nayanasana uses the power of your eyes to reveal the truth within you.


Requirements – A mirror, a candle and of course you. Choose a quiet and secluded place.


Duration – 30 to 60 minutes in one sitting.


Method – Nayanasana has to be practiced either before sun rise or after sun set. Sit in front of the mirror in a comfortable posture with the head slightly tilted upward. Keep a candle in front of the mirror; ensure that the candle light is not reflected in the mirror. Keep all other lights switched off.


Now, stare into your eyes reflected in the mirror. Continue to look into the mirror and blink only when it is absolutely necessary. Your eyes might water during this process; it is perfectly all right.


Now slowly move your awareness to the extremities of your body and keep your awareness on the skin. Observe how the skin is reacting to the changing temperature, wind movement and other sensations.


Nayanasana is a marvelous meditation technique to conquer your fears. All your fears are hidden in your thought process which is reflected in your eyes. When you look into your eyes, you are looking into your fears.


This meditation technique has to be practiced on a regular basis for about 3 months. During this period you will have great revelations and understanding about the functioning of your mind.


Benefits of regular practice – Increased awareness and reduced stress, greater ability to focus and concentrate, elimination of fear, increased inner strength.