Posture:

Easy pose with neck lock

Drishti:

Tip of the nose.  Eyes must be open

Breath:

Press on right nostril with right thumb, inhale through left nostril, and suspend the breath

Pump the navel 48 times while chanting "Wahe Guru."  1/3 of the way in on Wah.  2/3 of the way in on Hey.  All the way in on Guru.  Wahe is a term of wonder, awe, and amazement.  Guru is that which brings us from darkness to light.  

After the 16 repetitions, unblock the right nostril.  Use the right Jupiter (index) finger) to press the left nostril and exhale slowly and deeply out the right nostril.

Mantra:

Chant Wahe Guru 16 times while pumping the navel.

To Finish:

Inhale and suspend the breath 5-10 seconds.  Exhale.  Raise the arms up and vigorously shake every part of your body.

What can I say about Sodarshan Chakra Kriya that won't scare you?  The pumping the navel has deep, path-altering impacts.  The first time I tried it for 3 minutes and lasted only 3 days because of what a whirl wind of events it started.  This time I was meeting this kriya head on (typical Aries).  I was ready for it, but nothing could have prepared me for the deep lessons that I learned. 

The first ancestral healing I experienced was a woman of the past.  The sentiment was, "why should I keep on trying when all it's gonna get me is ..." punished? dead? some type of punitive outcome.  All I could think of was the quote from the Barbie movie.  I don't even know if this woman was alive at a time when movies existed, but I said "In the Barbie movie they say, Mothers stand still so that daughters can look back and see how far they have come.  You see, we live in a time now that we can heal the past and make changes to better the lives of our daughters in the future.  We need this incremental progress.  I swear your efforts make the freedoms today's woman experiences possible."

The next break through was about direct generational karma.  When my father passed away I thought, 'awesome.  We are done with this dance.  He is released from whatever bond we have karmically and we will move forward separately.'  Doing sodarshan chakra kriya made me realize he and my Uncle (his brother) are one in the same soul, so if I cut ties with him, I am leaving the soul of my Uncle as well.  When I released him of his karmic ties, my uncle passed away.  I suppose that is the illusion that we are all separate.  I would like to continue on with my Uncle's soul, just not with the low frequency of my father's.  I am not sure it entirely works that way...