Anxiety is a sensation of tension accompanied by concerned thoughts and bodily changes such as elevated blood pressure.

People who suffer from anxiety disorders frequently have intrusive thoughts or worries. They may avoid certain situations because they are concerned. Physical symptoms such as perspiration, shaking, disorientation, or a racing heart are also possible.

Adapted fromthe EncyclopediaofPsychology

Percentage of adults reporting symptoms of an anxiety or depressive disorder in the United States from January to June 2019 versus January 2021

Source:

Steps For KAILASA's Nithya Kriya Care for Anxiety

SM

Technique

• 1. Relax your stomach.
• 2. Stretch your legs
• 3. Bend your left leg and place it over your right lap
• 4. Now place the right elbow on the left knee
• 5. Place your face on the right palm
• 6. Fix your gaze at the center of the eye brows.
• 7. Be in this posture for 30 seconds.

Āpta Pramāṇa - आप पम्ग Gheranda Samhita GhS 2.22- 23

udaraṃ pascimābhāsaṃ kṛtvā tiṣṭhati yatnataḥnamrā�…gaṃ vāmapādaṃ hi dakṣajānūpari nyaset||22 tatra yāmyaṃ kūrparaṃ ca yāmye kare ca vaktrakaṃbhuvormadhye gatāṃ dṛṣṭiṃ pīṭhaṃ matsyendramucyate||23

Akashic Revelation

Keeping the stomach at ease like the back, bend the left leg and place it with care on the right thigh, put the elbow of the right hand on top of it and the face on the palm of right hand. Assuming this posture, fix the gaze in the middle of the forehead. This is Mastyendra posture. 22-23

Technique

• 1. In Matsyendrāsana, inhale through the nostrils simultaneously inhale.
• 2. Hold the breath as long as you can judiciously
• 3. Exhale very slowly
• 4. Repeat this Kumbhaka 21 times.

Ghoṇābhyāṃ ca mukhenāpi yugapat pūtayet sadā Triśūlākhyaḥ kumbha uktastriśūlanut ||193||

Akashic Revelation

One should always inhale through both nostrils and mouth simultaneously and hold the breath (before exhalation). This is Triśūla Kumbhaka by Śiva which removes three-fold sufferings

Technique

• 1. Press the lower teeth with the upper teeth and open the lips comfortably.
• 2. Suck a ir through the gaps in between the teeth. Be aware of the sound produced.
• 3. After inhaling close the mouth and exhale through the nose. Don't hold your breath
• 4. Repeat the cycle for 21 times.

Śāstra Pramāṇa - ृ्स पम्ग Sandilyopanishad 6.13 - 3

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha- vaktreṇeti || 13- 3 ॥

Akashic Revelation

Sucking the air through the mouth, with the Sitkara (hissing sound), holding it in Kumbhaka as long as possible, (the Yogin) should expel it through the nostrils. Therefore thirst, hunger and sleep through indolence, will not be produced. (13-3)

Technique

• 1. Sit comfortably in Matsyendrāsana.
• 2. Close the eyes.
• 3. Protrude your tongue as much as possible.
• 4. Roll the sides of the tongue like a tube.
• 5. Inhale through the tube formed by the tongue.
• 6. Hold as long as you can.
• 7. Exhale through the nostrils.
• 8. Repeat this Kumbhaka 21 times.

Āpta Pramāṇa - आप पम्ग Gheranda Samhita, Upadesha 5, Verse 54

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.54 ||

Akashic Revelation

The breath has to be filled in the abdomen by drawing air through the tongue. After having retained the breath for a moment, the exhalation should be done through the nostrils

Technique

• 1. C o n t i n u e t o b e s e a t e d i n Matsyendrāsana. Inhale through the left nostril & hold the breath
• 2. Without e xha l a tion, inha l e through the right nostril & hold the breath.
• 3. Without exhaling, inhale through both and hold the breath as long as you can.
• 4. Exhale and relax.
• 5. Repeat this Kumbhaka 21 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 192

Sakr̥c-candreṇa cāpūrya dhārya sūryeṇa pūrayet Niyamua pūtayen-nobhyāṃ dhārayitvā yathāvidhi || Trintera-Kumbhakaḥ proktas-tri netreṇa tri siddidaḥ ||192||

Akashic Revelation

One should inhale through the left and hold the breath, followed by inhalation by the right nostril and retain. Then again inhale the breath through the nostrils, and hold the breath systematically (before exhalation). This is Trinetra Kumbhaka by Śiva, which gives three-fold siddhis

Technique

• 1. Sit on the floor in the squatting position
• 2. Keep the feet together and place the heels at the buttocks
• 3. Spread the toes apart
• 4. Raise the knees and press the abdomen with thighs
• 5. Join the palms together and take them to the back
• 6. Fix the gaze at the tip of the nose.
• 7. Be in this posture at least for 30 seconds.

Part 2: Nithya Kriya _ Anxiety_English_part_2.md

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih,Verse 193

Ghoṇābhyāṃ ca mukhenāpi yugapat pūtayet sadā Triśūlākhyaḥ kumbha uktastriśūlanut ||193||

Akashic Revelation One should always inhale through both nostrils and mouth simultaneously and hold the breath (before exhalation). This is Triśūla Kumbhaka by Śiva which removes three-fold sufferings

Technique

• 1. Remaining in Varahāsana, bring your hands to a comfortable position and close your eyes.
• 2. Inhale through nostrils and mouth completely
• 3. Hold as long as you can, judiciously.
• 4. When you can't hold, relax.
• 5. Repeat this Kumbhaka 21 times.

Technique

• 1. Remaining in Varahāsana, press the lower teeth and upper teeth and open the lips comfortably.
• 2. Suck the air through the gaps in between the teeth. Be aware of the sound produced.
• 3. After inhaling, close the mouth and exhale through the nose. Don't hold.
• 4. Repeat this Kumbhaka 21 times

Śāstra Pramāṇa - ृ्स पम्ग Sandilyopanishad 6.13 - 3

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha- vaktreṇeti || 13-3 ॥

Akashic Revelation

Sucking the air through the mouth, with the Sitkara (hissing sound), holding it in Kumbhaka aslong as possible, (the Yogin) should expel it through the nostrils. Therefore thirst, hunger and sleep through indolence, will not be produced. (13- 3)

क्हच�… व�…चुमष�…�…कु्ु उदरेपोओरचेूष्ििननि |क्ििमषछ कुमकमषकुत�… ि�…स�…भ�…मष रेछचेूषपुिि Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.54 ||

Akashic Revelation

The breath has to be filled in the abdomen by drawing air through the tongue. After having retained the breath for a moment, the exhalation should be done through the nostrils

Technique

• 1. Sit comfortably & protrude your tongue as much as possible.
• 2. Roll the sides of the tongue like a tube.
• 3. Now inhale through the tube formed by the tongue. After inhaling, close your mouth.
• 4. Hold the breath judiciously as long as you can.
• 5. Then exhale through the nostrils.
• 6. Repeat this Kumbhaka 21 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 192

Sakr̥c-candreṇa cāpūrya dhārya sūryeṇa pūrayet Niyamua pūtayen-nobhyāṃ dhārayitvā yathāvidhi || Trintera-Kumbhakaḥ proktas-tri netreṇa tri siddidaḥ ||192||

Akashic Revelation

One should inhale through the left and hold the breath, followed by inhalation by the right nostril and retain. Then again inhale the breath through the nostrils, and hold the breath systematically (before exhalation). This is Trinetra Kumbhaka by Śiva, which gives three-fold siddhis

Technique

• 1. Sitting Varahāsana. inhale through left nostril and hold the breath.
• 2. Without exhaling, inhale through right nostril and hold the breath.
• 3. Aga in without exha ling, inha l e through both the nostrils hold the breath. as long as you can
• 4. Then exhale and relax.
• 5. Repeat this Kumbhaka 21 times.cc

oṁ pūrṇamadaḥ pūrṇamidaṁ pūrṇāt pūrṇamudacyate | pūrṇasya pūrṇamādāya pūrṇamevāvaśiṣyate || || oṁ shānti shānti sāntiḥ

"From the space of Completion only Completion comes out. Even when Completion comes out, Completion remains as Completion. When the Completion goes back, Completion remains as Completion".