Himalayan Yoga Tradition Teacher Training Program

Thirty-One and Sixty-One-Point Relaxation

The Meditation Center / HYT-TTP / AHYMSIN / AHYMS-A
The 61-point Relaxation is called Shava-yatra, or (literally corpse-journey), because in
this exercise one drops the shthula sharira (the physical body) and moves into the
sukshma sharira, (the subtle body). It is an extension of the 31-point Relaxation.
It appears in some of the books published by the Himalayan Institute:
Hatha Yoga Manual II by Samskrti and Judith Franks (p. 151-153),
Enlightenment Without God by Swami Rama (pp. 109-111)
Path of Fire and Light, Volume II by Swami Rama (pp. 183-186, 196),
Om the Eternal Witness by Swami Rama (pp. 181-183),
Exercise Without Movement by Swami Rama (pp. 57-63)
Strong and Fearless by Phil Nuernberger (pp. 224-229)
Yoga Asanas for Health by Yogiraj Behramji (pp. 380-381)
The 31-point and 61-point relaxations are two of the best relaxations because one can
focus specifically on major energy points in the body. Some of these points are Ajna,
Vishuddha, Anahata, Manipura, and Svadhisthana chakras, and the other points are
called marmas. The marmas are energy centers where three energy channels (nadis)
converge. Sometimes because of stress and negativity, the chakras and the marmas
become constricted. The 31-point and 61-point exercises free the circuitry so that prana
can flow more freely.
There are several versions of the 61-Point Relaxation. Swami Rama taught Swami
Veda that when moving through the toes to go from the small toes to the large toes.
Initially the exercise was taught so that one would travel down the outside of the legs
(from the outside of the hip joints, knee joints and ankle joints) and then, after traversing
the toes, to come up the inside of the three leg joints. This is the way Yogaraj Behramji,
taught 61-Points, and this way matches perfectly with the way Swami Veda was taught
because after going down the outside of the legs one comes naturally to the small toes,
moves to the 4th, 3rd, 2nd and large toes, and then comes up the inside of the legs.
People got confused, however, and so the exercise was simplified to just concentrate
on the joints in general. That is the way it is shown in the Himalayan Institute books.
And in these books the pathways, when traveling through the toes of the feet, is to
move from the large toes to the 2nd, 3rd, 4th, and small toes, and then back up through
the leg joints.
Initially one concentrates on these points and visualizes that they dilate, soften, open
and that energy moves through them as they mentally count the points. It is
recommended that the practitioner begins with a regular practice of the 31-Point
Relaxation.

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Himalayan Yoga Tradition Teacher Training Program

31-Point Relaxation:
Lie in shavasana, relax completely for one to two minutes. Bring your attention to the
point between the eyebrows and think the number 1. Keep the attention fixed on that
point for one to two seconds (eventually extend the concentration for a complete inhale
and exhale). Continue concentrating on the points and corresponding numbers through
point 31(refer to table below). When this can be completed without allowing the mind to
wander, then continue the 31-point exercise going through the 31 points twice (1 31
and then repeat 1-31). When proficient with the 31-point exercise expand the practice
to include all 61-points.
1 - Center Between the Eyebrows
(Ajna Chakra)
2 - Base of the Throat
(Vishuddha Chakra)
3 - Right Shoulder Joint
4 - Right Elbow Joint
5 - Right Wrist Joint
6 - Tip of the Right Thumb
7 - Tip of the Right Index Finger
8 - Tip of the Right Second Finger
9 - Tip of the Right Fourth Finger
10 - Tip of the Right Small Finger
11 - Right Wrist Joint
12 - Right Elbow Joint
13 - Right Shoulder Joint
14 - Base of the Throat
(Vishuddha Chakra)
15 - Left Shoulder Joint

16 - Left Elbow Joint

17 - Left Wrist Joint
18 - Tip of the Left Thumb
19 - Tip of the Left Index Finger
20 - Tip of the Left Second Finger
21 - Tip of the Left Fourth Finger
22 - Tip of the Left Small Finger
23 - Left Wrist Joint
24 - Left Elbow Joint
25 - Left Shoulder Joint
26 - Base of the Throat
(Vishuddha Chakra)
27 - Heart Center (Anahatta Chakra)
28 - Center of the Right Breast
29 - Heart Center (Anahatta Chakra)
30 - Center of the Left Breast
31 - Heart Center (Anahatta Chakra)

61-point Relaxation:
Practice the 61-point Relaxation prior to pranayama. Do not practice it when you feel
sleepy or tired or have a full stomach. Begin with mentally counting the numbers as in
the 31-point practice.
A refinement of the 61-point Relaxation is to do the exercise concentrating on a Blue
Point or a Blue Star (the color of the blue sky) at these points and visualize the
spaciousness of the heavens and a healing quality of radiant blue light at these points
as they open to receive this nurturing energy (see Swami Veda audio transcript below).
In some advanced relaxations, there are mantras that are associated with the 61-points.
The 61-Point Relaxation is considered to be a prerequisite to Yoga Nidra.

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Himalayan Yoga Tradition Teacher Training Program

This is the Sequence as it was taught by Swami Rama to Swami Veda:

Sixty-One-Point Relaxation Sequence

1 - Center Between the Eyebrows

(Ajna Chakra)
2 - Base of the Throat
(Vishuddha Chakra)
3 - Right Shoulder Joint
4 - Right Elbow Joint
5 - Right Wrist Joint
6 - Tip of the Right Thumb
7 - Tip of the Right Index Finger
8 - Tip of the Right Second Finger
9 - Tip of the Right Fourth Finger
10 - Tip of the Right Small Finger
11 - Right Wrist Joint
12 - Right Elbow Joint
13 - Right Shoulder Joint
14 - Base of the Throat
(Vishuddha Chakra)
15 - Left Shoulder Joint
16 - Left Elbow Joint
17 - Left Wrist Joint
18 - Tip of the Left Thumb
19 - Tip of the Left Index Finger
20 - Tip of the Left Second Finger
21 - Tip of the Left Fourth Finger
22 - Tip of the Left Small Finger
23 - Left Wrist Joint
24 - Left Elbow Joint
25 - Left Shoulder Joint
26 - Base of the Throat
(Vishuddha Chakra)
27 - Heart Center (Anahatta Chakra)
28 - Center of the Right Breast
29 - Heart Center (Anahatta Chakra)
30 - Center of the Left Breast
31 - Heart Center (Anahatta Chakra)

32 - Solar Plexus (Manipura Chakra)

33 - Center of the Pelvic Region
(Svadhisthana Chakra)
34 - Right Hip Joint
35 - Right Knee Joint
36 - Right Ankle Joint
37 - Tip of the Right Small Toe
38 - Tip of the Right Fourth Toe
39 - Tip of the Right Third Toe
40 - Tip of the Right Second Toe
41 - Tip of the Right Large Toe
42 - Right Ankle Joint
43 - Right Knee Joint
44 - Right Hip Joint
45 - Center of the Pelvic Region
(Svadhishthana Chakra)
46 - Left Hip Joint
47 - Left Knee Joint
48 - Left Ankle Joint
49 - Tip of the Left Small Toe
50 - Tip of the Left Fourth Toe
51 - Tip of the Left Third Toe
52 - Tip of the Left Second Toe
53 - Tip of the Left Large Toe
54 - Left Ankle Joint
55 - Left Knee Joint
56 - Left Hip Joint
57 - Center of the Pelvic Region
(Svadhishthana Chakra)
58 - Solar Plexus (Manipura Chakra)
59 - Heart Center (Anahatta Chakra)
60 - Base of the Throat
(Vishuddha Chakra)
61 - Center Between the Eyebrows
(Ajna Chakra)

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Himalayan Yoga Tradition Teacher Training Program

Om the Eternal Witness, Swami Rama, HIHT Publisher, 2007, Uttarakhand, India, Figure 2, page 183.

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Himalayan Yoga Tradition Teacher Training Program

YOGA-NIDRA & 61-Point with Blue Star

by Swami Veda
IONS Retreat July, 2006

TRACK ONE: Introduction and Preparation

There are many pathways into Yoga-nidra. We shall only follow one of the pathways
this session. Yoga-nidra has many applications. Depending on the application, the
path for going into Yoga-nidra may differ.
For the Yoga-nidra practice, one lies on a firm, padded ground, like a folded blanket.
Depending on the weather, one covers oneself with a sheet or a blanket, and places a
light pillow under the neck, neither too high nor too low. Preferably cover the eyes with
a black, folded cloth.
One resolves in the mind not to fall asleep. If you are fully aware, the moment you
begin to go into sleep, you will pull yourself gently out and will continue with your
practice.
Youve already rejuvenated the cells of your body with gentle Joints and Glands and
other stress-removing exercises, so your body is feeling fresh and energized. Then one
establishes diaphragmatic breathing, if necessary through Makarasana (the Crocodile
Position) breathing, and gets into Shavasana (the Corpse Posture).
TRACK TWO: Point-to-point Relaxation
Bring your attention only to the place where you are lying down. Be aware only of the
space that your body is occupying from head to toe. Observe the gentle rise and fall of
your stomach and the navel area with the gentle rhythm of your breathing, and mentally
draw a simple mandala around you as though of three circles of light going right-to-left
to the right. Observe these three circles of light around you and resolve that your mind
shall not go outside this mandala, nor shall anything intrude into you from outside.
Observe the entire body. Observe the gentle rise and fall of your stomach and the
navel area with the gentle rhythm of your breathing.
Let your mind relax. Relax your forehead. Relax your eyebrows. Relax your eyelids.
Relax your eyeballs. Relax the outer corners of your eyes. Relax the inner corners of
your eyes. Relax your eyes. Relax your nostrils. Relax your cheeks. Relax the inside
of your cheeks. Relax the hinges of your jaw. Relax your jaw. Relax your lips. Relax
the corners of your mouth. Relax your tongue. Relax your chin. Relax your neck
muscles. Relax the back of your neck. Relax the middle of your throat. Relax the pit of
your throat.
Relax your right shoulder. Relax your right shoulder joint. Relax your right upper arm.
Relax your right elbow. Relax your right lower arm. Relax your right wrist. Relax the
back of your right hand. Relax your right palm. Relax your right thumb. Relax your right
index finger. Relax your right middle finger. Relax your right ring finger. Relax your
right small finger. Relax your right finger tips. Relax the right finger joints. Relax your
right palm. Relax the back your right hand. Relax your right wrist. Relax your right
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lower arm. Relax your right elbow. Relax your right upper arm. Relax your right
shoulder joint. Relax your right shoulder.
Relax your neck joint. Relax the pit of your throat.
Relax your left shoulder. Relax your left shoulder joint. Relax your left upper arm.
Relax your left elbow. Relax your left lower arm. Relax your left wrist. Relax the back
of the left hand. Relax your left palm. Relax your left thumb. Relax the left index finger.
Relax the left middle finger. Relax the left ring finger. Relax the left small finger. Relax
the left finger tips. Relax the left finger joints. Relax the left palm. Relax the back of
the left hand. Relax the left wrist. Relax the left lower arm. Relax the left elbow. Relax
the left upper arm. Relax the left shoulder joint. Relax the left shoulder.
Relax your neck joint. Relax the pit of your throat. Relax your chest. Relax your ribs
under the armpits and the ribs. Relax your chest again. Relax your heart area. Relax
your stomach both sides of the stomach. Relax the navel area. Relax all the internal
organs. Go deep inside and relax the internal organs. Relax the navel area again.
Relax your lower abdomen. Relax your waist. Relax your hips.
Relax your right thigh joint. Relax the muscles of the right thigh, the muscles at the
back of the thigh, the sides of the thigh, the front of the thigh. Relax underneath the
knee. Relax the front of the right knee. Relax your calf muscles the left and right
muscles of the right calf. Relax your right ankle. Relax your right foot and relax each
toe one-by-one, starting from the small toe. Relax under the toes. Relax the sole of the
foot, the heel of the right foot. Relax the right ankle, on both sides of the ankle. Relax
the right calf. Relax the right knee, under the knee, in front of the knee. Relax the right
thigh, behind the thigh, the sides of the thigh, and the front of the thigh. Relax the right
thigh joint.
Relax your pelvis.
Relax the left thigh joint. Relax the left thigh, underneath, on the sides, in the front.
Relax the left knee, under the knee, in front of the knee. Relax the left calf, the left and
the right muscles of the left calf. Relax the left ankle, both sides. Relax the left foot.
Relax the toes of the left foot, starting from the small toe. Relax the joints and
underneath the toes. Relax the sole and the heel. Relax the left ankle, both sides of
the ankle. Relax the left calf. Relax the left knee, underneath and in front. Relax the
left thigh, under the thigh, the sides of the thigh, the front of the thigh. Relax the left
thigh joint.
Relax the pelvis and the hips. Relax your waist. Relax the lower abdomen. Relax the
navel area. Relax your stomach. Go deep inside and relax all the internal organs.
Relax your heart center. Relax your ribcage. Relax your chest. Relax your lungs.
Relax your chest. Relax underneath your armpits. Relax your shoulders. Relax your
shoulder joints. Relax your upper arms. Relax your elbows. Relax your lower arms.
Relax your wrists. Relax your hands. Relax the back of your hands. Relax your palms.
Relax your thumbs. Relax your index fingers. Relax your middle fingers. Relax your
ring fingers. Relax your small fingers. Relax your fingertips. Relax your finger joints.
Relax your palms. Relax the back of your hands. Relax your wrists. Relax your lower
arms. Relax your elbows. Relax your upper arms. Relax your shoulder joints. Relax
your shoulders. Relax your neck joint. Relax the back of your neck. Relax the sides of
your neck. Relax the pit of your throat. Relax your Adams apple. Relax the inside of
the throat and the root of the tongue. Relax your tongue. Relax underneath the chin.
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Relax your chin. Relax the jaw. Relax the corners of your mouth. Relax your lips.
Relax the inside and outside of the cheeks. Relax your nostrils. Relax the inside
corners of the eyes. Relax the outside corners of the eyes. Relax your eyeballs. Relax
the eyelids. Relax the eyes. Relax your eyebrows. Relax the center of the eyebrows.
Relax your eyebrows. Relax your temples on both sides. Relax your forehead. Relax
the seat of your mind and bring your awareness to your breathing as though your whole
body is breathing from top to toes and toes to top. Let it be a single wave. No jerk, no
break in your breathing.
TRACK THREE: Shava-yatra (Pilgrimage of the Corpse with Blue Stars)
Now bring your awareness to the center of the forehead and we begin the Shava-yatra,
the Pilgrimage of the Corpse. Bring your awareness to the center of the forehead and
observe there a brilliant Blue Star, keeping your mantra with the Blue Star, traveling with
the Blue Star. Wherever you go with the Blue Star, your mantra remains as a vibration,
as the twinkling and flashing of the Blue Star. (So once again, Blue Star and the mantra
in the center of the forehead. Ill not remind you of the mantra. It is understood as the
twinkling and the flashing of the Blue Star.) Blue Star in the pit of the throat. Blue Star
in the right shoulder joint. Blue Star in the right elbow. Blue Star in the right wrist joint.
Blue Star on the tip of the right thumb. Blue Star on the tip of the right index finger.
Blue Star on the tip of the right middle finger. Blue Star on the tip of the right ring finger.
Blue Star on the tip of the right small finger. Blue Star in the right wrist. Blue Star in the
right elbow. Blue Star in the right shoulder joint.
Blue Star in the pit of the throat.
Blue Star in the left shoulder joint. Blue Star in the left elbow. Blue Star in the left wrist.
Blue Star on the tip of the left thumb. Blue Star on the tip of the left index finger. Blue
Star on the tip of the left middle finger. Blue Star on the tip of the left ring finger. Blue
Star on the tip of the left small finger. Blue Star in the left wrist. Blue Star in the left
elbow. Blue Star in the left shoulder joint.
Blue Star in the pit of the throat. Blue Star in the heart center. Blue Star on the right
nipple. Blue Star in the heart center. Blue Star in the left nipple. Blue Star in the heart
center. Blue Star in the navel. Blue Star in the Svadisthana, in the perineum.
Blue Star on the right thigh joint on the outside. Blue Star in the right knee on the right
side. Blue Star in the right ankle on the outside. Blue Star on the tip of small toe of the
right foot, and on the tip of each toe, one-by-one, coming to the big toe. Blue Star in the
inside of the ankle. Blue Star in the inside of the knee. Blue Star in the inside of the
thigh joint.
Blue Star in the perennium.
Blue thigh in the left thigh joint on the outside. Blue Star in the left knee on the outside.
Blue Star in the left ankle on the outside. Blue Star on the tip of the small toe, and on
the tip of each toe, one-by-one, coming to the big toe. Blue Star in the inside of the left
ankle. Blue Star in the inside of the left knee. Blue Star in the inside of the left thigh
joint. Blue Star in the perineum. Blue Star in the navel. Blue Star in the heart center.
Blue Star in the pit of the throat the mantra twinkling and flashing. Blue Star in the
center of the forehead with the mantra. Breathe as though your breath is flowing
through your whole body through all the points of the Blue Star from top to toes and
toes to top, the Blue Star in all the sixty-one points. No break in your breathing.
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Complete wave of the breath, unbroken, as though your entire body is breathing
through all the points of the Blue Star.
Now come to the flow and the feel of your breath in your nostrils, as though your breath
is twin beams of white light, white moonlight, as though your face is an unblemished
moon, shining with a moon light, a moon that has arisen from your throat center. Your
face is a full, unbroken orb of the moon, and your breath is twin beams of light flowing
out and into the seat of your mind and going out from the seat of your mind without a
break. And your fingertips are emanating the beams of light, cool moonlight flowing out
of your fingertips, your hands illuminated by the cool moonlight, as though your breath
flows like the moonlight into your fingers, into your hands and fingers. Observe the light
flowing from your fingertips as though your breath is flowing all the way down to your
toes. Your feet are emanating and are surrounded by the same light, and rays of pure
moonlight flowing out from your toes. All your (tapas and papas) burning, sorrow, anger
envy and jealousy have all been washed by this cool moonlight. Observe the moon
having risen from your throat center. Your face an orb of the unblemished moon, your
breath twin beams of light from the nostrils, your hands and fingers, feet and toes
radiating the moonlight. Observe all these radiances.
Gently let the light of your hands and fingers come to your face. Bring your hands to
your face and merge the two lights. And slowly let your moonlight-filled eyes open to
your lit-up hands. Let the fingers of moonlight massage your face, temples, back of
your neck. Keeping your mantra in your mind, gently sit up, keeping the awareness of
the moonlight on the face, in the breath, in your hands and fingers. Then merge the
light of your hands and fingers with the light of your feet and toes. Gently place your
hands on your feet so that the two beams of light merge, so the light from the fingertips
and the light from the toes become one beam. And slowly massage your ankles, feet
and toes, and sit in the meditation position.
TRACK FOUR: Nadi Shodanam with Sunbeams and Moonbeams in the right and left
nostrils.
Sit in the meditation position with your spine straight, all your limbs relaxed. Where your
legs are crossed at the light, from both sides merged into one, place of back of your
right hand on the palm of your left hand in the Buddha-light posture, the tips of the
thumbs touching so that the light from both hands form a circle merging with the light of
the legs and the feet where your hands are resting and feel the circle of light from there
around your whole body.
Your face like an unblemished orb of the moon. Re-establish the sixty-one points of the
Blue Star. In all of the points simultaneously, there are brilliant Blue Stars flashing and
twinkling in between the circles of the moonlight, your mantra flashing and twinkling.
Now feel the flow and the touch of the breath in your nostrils, keeping the mantra,
making a point not breaking the breath between the exhalation and the inhalation. And
now the Nadi Shodanam: Keep your hands where they are.

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I. Feel the beam of Solar Light flowing out of your right nostril, and feel a beam of Lunar
Light, Moonlight flowing in through your left nostril. Do that circle three times.
And then feel the opposite: Moonlight flowing out of the left nostril, Sunlight beam
flowing into the right nostril. Do that circle three times.
Now feel the breath flowing three times in both nostrils, the Sunbeam and the
Moonbeam merging in the center.
II. Keeping the mantra, now three circles, Moonlight flowing from the left nostril exhale,
Sunlight, inhaling into the right nostril.
And then reversing, exhaling the Sunlight from the right nostril and then inhaling the
Moonlight from the left nostril three times, and then three times.
After those three-and-three [breaths], then feel the breath in both nostrils Solar Ray
in the right, Lunar Ray in the left, the two merging in the Sushumna Stream three
times.
III. And now three times, breathing out the Sunlight from the right nostril and breathing
in the Moonlight into the left nostril. Three times breathing out the Moonlight from the
left nostril and breathing in the Sunlight to the right nostril three times and three
times. And when you have completed these circles, again three breaths, observing the
Sunbeam in the right, Moonbeam in the left. No break between the breaths, the two
lights merging in the center.
And now no differentiation of the right and the left, from the seat of your mind through
the Ajna Chakra, the center between the eyebrows to the Nasagra, the spot where the
nosebridge joins the upper lip Sushumna Stream. With the mantra, exhale as if you
are exhaling the Sunlight, Inhale as though you are inhaling the Moonlight. No break
between the breaths no break between your mantra and the mantra. Observe all the
sixty-one points of the Blue Star, flashing and twinkling. Observe the circle of light
formed by the folded legs and the hands resting. Observe your moonlike face.
Observe the Sunlight and the Moonlight flowing in the mantra in the mind, in the
Illumination. Remaining still, remaining a Being of light, gently open your eyes, yet
maintaining the mantra, maintaining the awareness that you are a Being of Light. And
henceforth walk and speak as a Being of Light.
God bless you.
May the Guru Lineage bless us.
I join my hands before my heart and bow my head.
With all the love in the heart, with all the power of action in the hands, with all the
thought in the head, I give you the love of the Himalayan Lineage and worship the
divinity that is within you. God Bless You.

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