Hi KoHsuan:
Chin pump, yoni mudra, or yoni chin pump are not the best place to begin experimenting with navi kriya. You could bring up too much power too fast and end up overloading. Much better to start slow in uddiyana during asanas (with measured repeated lifts of navi kriya), and see what the effects are. Then you can think about expanding it into other practices.
Navi kriya can be done with breath expelled (during uddiyana), or during normal breathing. Caution should be used when using it with any kind of breath suspension (external or internal), because the results can be very powerful, and often delayed in time. So don't fall into the habit of thinking nothing in happening and trying to "break through" with breath suspension, navi kriya and other physical techniques. A more gradual approach is much preferred, as is discussed throughout the AYP lessons. "Moderation in all things..."
As discussed in
Lesson 275, how you approach navi kriya will depend largely on the degree of ecstatic conductivity you have present. It is suggested to review the lesson carefully on that.
Ultimately, navi kriya, and all the mudras and bandhas become very subtle -- invisible to the eye. The more ecstatic conductivity we have, the less stimulation will be necessary ("less is more"), and all of these internal physical techniques will merge into what we call "whole body mudra." That is discussed in the lesson also.
In spinal breathing pranayama, the lift can be on the way up with inhalation, not recommended in breath retention mode after inhalation during spinal breathing. This applies to both navi kriya and mulabandha/asvini, which may be done together very lightly. But not to overdo it. What we are looking for is an ongoing gentle awakening and cultivation of ecstatic conductivity in abiding inner silence. Not Niagara Falls.
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Once you are ready to use navi kriya in practices involving breath retention (kumbhaka), like yoni mudra and chin pump, very limited is suggested, particularly if the rise of ecstatic conductivity is already underway. Pushing too hard with yoni mudra and chin pump, and expanding their already great power with navi kriya can lead to problematic overloads rather than productive progress. This is why navi kriya appears later in the lessons and is not emphasized. It is not a core practice in AYP, only an addition intended to be used modestly to assist in the refinement of ecstatic awakening to the emergence of whole body mudra.
At advanced levels of practice, and once a smooth awakening of ecstatic conductivity is occurring,
less energetic stimulation is required, not more. This is when we will be finding more results with samyama, self-inquiry, karma yoga, and other practices associated with end stage development -- the rise of outpouring divine love and unity/non-duality. The online lessons reflect this in their later stages, and as expanded upon in
AYP Easy Lessons Volume 2. Navi kriya is deliberately not emphasized in later stages of human spiritual transformation.
Given all of that, it is suggested to find a good balance between energetic practices and practices associated with the cultivation and movement of inner silence in everyday activity. The energetic side is only useful as a vehicle for stillness. If the energetic awakening gets too far ahead of the cultivation and application of inner silence in daily life, there can be difficulties. In other words, daily practices in moderation and leading a normal life will yield maximum safe progress. Pushing our energetic opening to the limit can actually slow us down, because valuable time can be lost recovering from the excesses we can create with overly-aggressive energetic practices.
Wishing you all the best on your continuing path. Practice wisely, and enjoy!
The guru is in you.
