This exercise (sadhana) is an amalgamation of full lotus seated pose (padmasana), regulated breathing (pranayama), visualization into existence (bhavana), and breath-hold on the inhalation (puraka kumbhaka) and energy locks (kumbhaka).

In Padmasana facing east or north, holding the Prithvi Mudra (thumb and ring fingers touch...fire and earth), set your intention and focus on the Muladhara Chakra. Chant LAM slowly on the exhale and empty your lungs. Now, inhale slowly while visualizing the awakening of the Kundalini Shakti in the Muladhara Chakra. As you continue the inhalation, clearly visualize the Kundalini finding its way up, chakra by chakra, along the central energy channel (Sushumna). Synchronize the breathing so that by the time the lungs are fully inflated, the Kundalini is on the very top chakra, the Sahasrara chakra. Hold the breath in, suck-in the tummy (Uddiyana Bandha), chin to the chest (Jalandara Bandha), and visualize the entire body covered in white light, power and wisdom as you enter the state of Brahmaguna (a state of being in alignment with the universe). AS you exhale, slowly chant LAM while visualizing the Muladhara chakra. At this point, the lungs should be fully empty with no residual air. Repeat the process. This process will hasten the awakening of the Kundalini.

In Padmasasa or Siddhasana, I begin my regular breathing to get settled - for a minute. In Prithvi mudra (thumb + ring fingers), I inhale focusing prana converging on the Muladhara chakra (imagine a lotus flower with 4 red-colored petals). I hold the inhale with a very slight Mula bandha, slight Jalandhara bandha and Nabho mudra (just very mild because this is a meditation and not a bandha workout) and imagine the Kundalini shakti awakening - the coiled serpent wakes up and straightens itself. White light illuminates from the serpent and it illuminates the entire body. I chant LAM repeatedly in my head and heart, cultivating Bhavana (a feeling and thought). When I need to exhale, I let go of the bandhas and imagine Kundalini reverting back to its coiled slumber as I exhale to neutral (not empty). I pause before repeating the process. 10 minutes is fine, but an hour produces a different kind of after-feel.

I might devote the entire day just on Muladhara. On the following day, I go up to Svadisthana - beginning from Muladhara, going up the Sushumna and staying at Svadisthana. This goes on until Kundalini reaches Sahasrara on the 7th day.

1. Introduction - What is a chakra? What is Muladhara Chakra? Why do we need to activate? What are the siddhis associated with Muladhara?
2. Warm-up - stretches and limbering
3. Asana - sqeezing mula bandha on the inhale and releasing on the exhale
   
   1. Malasana from Standing - from squatting, pelvic pull on the way up
   2. Chair from Standing - on reverse prayer hands (optional)
   3. Pendulum - seated, rock the pelvic floor from side to side
   4. One-Legged Cradle - seated, cradling one leg at a time
   5. Pashimotanasana Pelvic Lift - seated with straight legs, straight upright torso and palms pressed by the pelvic side. On the inhale, squeeze mula bandha while hands push against the floor, lifting the pelvic floor up. Exhale, release
   6. Low Lunge - squeeze on pelvic lift on the way up
   7. Warrior I - squeeze on pelvic lift on the way up
   8. Warrior II - squeeze on pelvic lift on the way up
   9. Goddess - squeeze on pelvic lift on the way up
   10. Purvotanasana - squeeze on pelvic lift on the way up
   11. Setu Bandhasana - body arch facing the sky, upper back and heals pressed on the mat, legs are straight
4. LAM chanting - seated, inhaling with butt-squeeze, visualizing light moving up, hold 2 seconds, exhaling, release the squeeze, chant LAM very slowly until air runs out. Hold 2 seconds before inhale. 5 minutes.
5. Savasana - body scanning, 5 minutes

CHAKRA: MULADHARA CHAKRA

CHANTING: LAM

INTRODUCTION

FULL LECTURE: Muladhara Chakra

MUDRA: PRITHVI (Muladhara Chakra)

Prithvi Mudra (aka Pruthvi)

Finger Position: thumb and ring finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
Bandha: Mula bandha
Chakra: Muladhara chakra
Elements: earth and fire
Benefits: enhances the physical health of the body, improves personality, helps gain weight (stop when weight has been gained), allows forgive and tolerance
Affected Body Part: entire physical body
Mantra: LAM (Muladhara for body hardness)
Notes: Prithvi mudra is a collective of Muladhara chakra, Mula Bandha, earth element, LAM mantra. They can all be combined in doing asana, pranayama and chanting

ASANA

ADDHITTANA

PRANAYAMA

MEDITATION

CHANTING: LAM

At the Khua Din Bus Terminal, you can board the #14 bus bound for Buddha Park. It will make a stop on the Friendship Bridge border - 15 mins, B8000. Go to Laos Immigration to exit. Board the special bus to cross the Friendship Bridge, Kip 4,000 or Baht 20. It will stop at Thai Immigration. Get processed. From there, board a tuk-tuk for Nong Khai, 5kms.

1. Nong Khai Aquarium -
2. Salakaewkoo (Wat Khaek) -
3. Issan Rum Distillery -
4. Wat Pho Chai -
5. Lan Phaya Nak -
6. Tha Sadet Market -
7. Nong Khai Muay Thai Gym -
8. Phrathat Bang Phuan -

This process is BEFORE Covid 19. Not sure what it is now.

60-Day Thai Tourist Visa

NOTE: There is no need to go back to your country to get the Thai tourist visa. Any major city with a Thai Embassy will do. Apparently there is also no need to have an invitation from a Thai establishment to justify the visa.

1. Bring the following to the Thai embassy:
   a) proof of money (bank statement will suffice)
   b) flight booking to Thailand
   c) onward flight back to your country from Thailand
   d) filled-in tourist visa form
   e) 2 passport pictures
   f) hotel booking in Thailand (they didn't ask me for this but better be safe)
   g) passport with at least 6 months validity
2. After handing over all the documents, they will ask you to come pick your passport with the visa the following day from 4 to 5pm. That's it!
3. NOTE: after 2 successful attempts, I was already questioned the 3rd time.

30-Day Extension

NOTE: When your 60-day visa is close to expiry and you want to extend your stay. No need to leave Thailand.

1. bring the following to the Immigration Office:
   a) passport (make sure your Tourist Visa hasn't expired yet)
   b) Baht 1900
   c) photocopy of your passport + visa duration date stamp + TM6 card (white immigration card) and sign all the copies
   d) completed TM7 visa extension form (available at the Immigration Office)
   e) one 4cmx6cm passport picture
2. submit the above to the Front Desk. They will give you a stub with your number on it. Take a seat and wait for your number to be called
3. when your number is called, your picture will be taken. Then go back to your seat. They will call you again.
4. when they call you again, they'll give you your passport with your extended visa. That's it!
5. when there are no lines, the whole process can take only 10 minutes

Book Train Tickets in Thailand Online by Train36.com

1. arrive early - in case there is a snag (visa snag, documentation snag, transport ticket snag, etc.), you will have ample time to troubleshoot the problem if you arrive early (to the airport, to the bus terminal, etc.)
2. put detailed itinerary on the Calendar apps of your smart-phone according to timelines - this is where you do all your thinking and planning. Once written down, you don't have to think anymore while you are on the journey...you just follow the steps. This frees your mind for something else that might happen while you are already en route
3. avoiding scams - as a general rule, I ignore the touts or anyone I don't know who call out to me. The calling comes in many forms - "Hi! Where are you from?", "Excuse me! Excuse me!", "Where are you going?". I don't look them in the eye and I remain non-verbal with them. If you reply to them, you just gave them an 'in' to hound you. In order not to look rude, I smile and wave the 'not interested' hand to them, without looking at them.
4. power bank - hand-carry your power bank. Do not check it in. You can be called in when you are already inside the plane to go all the way to the loading dock so you can personally remove the power bank...and chances are, you'll have to surrender it to them. And you might delay the plane departure!