Arthritis is the inflammation of one or more joints which causes mild to severe pain, swelling and joint stiffness. There are over 100 forms with the most common being osteoarthritis resulting from trauma, infection and ageing of the joints. Other primary forms are Gout, Rheumatoid arthritis and Still's disease. Joint pain also occurs as a symptom of other diseases such as with Psoriasis, Hepatitis and Inflammatory Bowel Disease. Studies by the CDC have shown that Arthritis and Rheumatism are the most common cause of disability in adults in the U.S.Since there is no cure for most forms of the joint disorder an active lifestyle, healthy eating and physical therapy are recommended. While these will alleviate the symptoms, they are also the best preventative methods.

How common is arthritis?

• More than 350 million people have arthritis globally (Global RA Network, 2021).
• In the United States, 1 in 4 adults has arthritis (Centers for Disease Control and Prevention, 2020).
• It's estimated that by 2040, 78 million U.S. adults will have arthritis (Arthritis & Rheumatology, 2016).

Arthritis statistics by type

• Up to 3% of the global population has psoriatic arthritis (National Psoriasis Foundation, 2020).
• Fibromyalgia affects 4 million U.S. adults (CDC, 2020).
• More than 1 million Americans have lupus (Lupus Foundation of America, 2016).

Technique

• 1. Sit with your soles of the feet touching each other.
• 2. Keep your knees wide apart.
• 3. Bring your feet closer to your

perineum.

• 4. Hold the feet by its sides with your hands.
• 5. Sit with your head, neck and spine in a straight line.
• 6. Bring your gaze towards your third eye.

Saura Purana, Chapter 12, Verse 22-24

Technique

• 1. Continue to remain in
  • Bhadrāsana & exhale completely.
• 2. Hold the breath outside as long
  • as you can.
• 3. And when you are holding the breath outside, visualize the moon on the top of your head.
• 4. Repeat the Kumbhaka 21 times

You can use your fingers to control your nostrils. Pramāṇa - पम्ग

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 88 - 89

केवलमषकुमचेूषप्गमषरेच पनरगषवेक््चमषूनचा ृेस्नदू्नेूुकेवलमषकुमकमषनवदामुि् ्वूमषच मि् ्चृषच प्कलत ि्निरषवकलूत ि्ृा ि्द शुनूृषच्सनवव्त कृन्रषव्च्रष्चा केवल कुम्ूष त्ूष

kevalam kumbhayet prāṇam reca pūraṇ verjiyam tūyaḥ śesoditonye tu kevalam kumbhakam viduḥ mano javatam ca mano jayaś ca pālitya hānir valitasya nāśaḥ nāda śrutiś cāsṭavidhāsya śiddhir vāyor jayaḥ kevala kumbhāt syāt

Akashic Revelation Prana should be restrained irrespective of inspiration or expiration. This is fourth variety of Kumbhaka, called Kevala-Kumbhaka are stated as increased dexterity if the mind, control of mental activities, disappearance of grey hair and wrinkles, hearing of mystical sounds, accomplishment of eight fold siddhis and control of vayu

Technique

1. Hold the breath automatically without exhalation or inhalation specifically. Control your nostrils as long as you can.

• 2. When you feel you can't hold anymore. Relax.

Pramāṇa - पम्ग, Joga Pradipika, Verse 477- 481

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Technique

• 1. Continue to remain in Bhadrāsana. Along with the humming sound inhale completely.
• 2. Do not close the nostrils.
• 3. Then exhale without
  • humming sound.
• 4. Repeat the Kumbhaka 21 times.

Pramāṇa - पम्ग, Joga Pradipika, Verse 477- 481

1 2 3 4

Bhadrāsana. Pull your tongue upwards to the upper palate.

2. Then Inhale.

3. Hold.

4. Exhale through the nose as

long as you can judiciously.

5. Repeat the Kumbhaka 21 times.

4

Pramāṇa - पम्ग, Hatha Sanketa Chandrika, Chapter 10, Verse 28

2

1

Technique

• 1. Retaining the posture of
  • Bhadrāsana, inhale through
  • both the nostrils.
• 2. Hold the breath judiciously.
• 3. Exhale through both the
  • nostrils.
• 4. Repeat the Kumbhaka 21 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 190

पनरचेचष-चन-म्ग्ग व्रनचत्व््चुवे| रेचचेूष-ूम-षउभ्भ्न चेूष-कुमुदा कुमका सृूा ||१९०||

Pūrayec-candra-mārgeṇa dhārayitvādhvajāyudhe | Recayet-tam-ubhābhyāṃ cet kumudaḥ Kumbhakaḥ smṛtaḥ ||190||

Akashic Revelation

The breath should be inhaled through the left nostril. After retaining the breath, if the exhalation is done through both the nostrils, it is called Kumuda Kumbhaka.

Technique

• 1. Retaining the posture of
  • Bhadrāsana.
• 2. Inhale through the left nostrils.
• 3. Hold the breath judiciously,
  • exhale through both the nostrils.
• 4. Inhale through both, hold and
  • exhale through both nostrils.
• 5. Repeat this Kumbhaka 21 times.

Part 2: Nithya Kriya _ Arthritis_English_part_2.md

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 191

सकचष-चनेग च्पनच्व्च्सनच्ग पनरचेूष निचमु�… पनूचेिष-ि्भ्न व्रनचत् चथ्नवकव ||न्पेर-कुमका प््सष-न्-िे्ेग न् कसन्दा ||१९२||

Sakr̥t-sūryeṇa cāpūrya dhārya candreṇa pūrayet| Dhārayec ca prayatnene recayet kramatas-tathā || Netra kumbha iti khyātaḥ kramato vyutkramād-api ||191||

Akashic Revelation

One should take the breath in through the right nostril, hold the breath and then again inahale through the left nostril. He should with effort hold the breath again and exhale in the same order. This is known as krama-netra kumbhaka. This is also done in the reverse order.

Technique

• 1. Retaining the posture of Bhadrāsana,
  • inhale through the right nostril.
• 2. Hold the breath.
• 3. Inhale through the left nostril.
• 4. Hold the breath.
• 5. Repeat the Kumbhaka 21 times
• 6. Relax.

Note:

Every time when you hold it should be done judiciously as long as you can.

4

DISCLAIMER: People with heart disease should not do this Kumbhaka intensely. Do this Kumbhaka judiciously. 1

Technique

• 1. Sit in Ardha Padmasana or in your preferred comfortable position.
• 2. Inhale as slowly as possible
• 3. Hold as long as possible.

4. Relax

Note: While you hold first time when you are doing this Kumbhaka concentrate on different chakras in you.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 157

गद् घ्ग्-चुगन कुच््दष-चुगपदष-चनद-सूष-कम्ूष| भनू-ृुन्र-षइनू प्् आनदि्थेि ृमुि् ||१५७||

Ruddhvā ghoṇā-yugaṃ kuryād yugapad-yadi-sat-kramāt | Bhūta-śuddhir-iti prokta ādināthena śambhunā ||157||

Akashic Revelation

Technique Root Centre (Muladhara Chakra)

• 1. Sit in Ardha Padmasana or in your preferred comfortable position.
• 2. Inhale as slowly as possible through both nostrils.
• 3. When you feel full, hold your nostrils using your fingers.
• 4. Concentrate on your root center (Situated in the end of the back bone spine).
• 5. When you can't hold anymore, exhale slowly.
• 6. Just on the root chakra, repeat this Kumbhaka 3 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 157

गद् घ्ग्-चुगन कुच््दष-चुगपदष-चनद-सूष-कम्ूष| भनू-ृुन्र-षइनू प्् आनदि्थेि ृमुि् ||१५७||

Ruddhvā ghoṇā-yugaṃ kuryād yugapad-yadi-sat-kramāt | Bhūta-śuddhir-iti prokta ādināthena śambhunā ||157||

Akashic Revelation

According to Ādninatha (Śambhu), if this Kumbhaka is practiced simulatenously in the six regions (stated above) in progression, it leads to purification of the bhūtas ||157||

1

2

3

4

Spleen Centre (Swadishthana Chakra)

• 1. Sit in Ardha Padmasana or in your preferred comfortable position. 5
  • 2. Inhale as slowly as possible through both nostrils.
• 3. When you feel full, hold your nostrils using your fingers. 6
  • 4. Concentrate on you spleen center (2 inch below your navel center is your spleen center)
  • 5. Hold as long as you can
  • 6. Release.
  • 7. Just on the spleen centre, repeat this Kumbhaka 3 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 157

गद् घ्ग्-चुगन कुच््दष-चुगपदष-चनद-सूष-कम्ूष| भनू-ृुन्र-षइनू प्् आनदि्थेि ृमुि् ||१५७||

Ruddhvā ghoṇā-yugaṃ kuryād yugapad-yadi-sat-kramāt | Bhūta-śuddhir-iti prokta ādināthena śambhunā ||157||

Akashic Revelation

According to Ādninatha (Śambhu), if this Kumbhaka is practiced simulatenously in the six regions (stated above) in progression, it leads to purification of the bhūtas ||157||

7

1

2

3

4

Technique

Navel Centre (Ananda Gandha Chakra)

• 1. Sit in Ardha Padmasana or in your 5
  • preferred comfortable position. 2. Inhale as slowly as possible through
  • both nostrils.
• 3. When you feel full, hold your nostrils using your fingers. 6
  • 4. Concentrate on you navel center.
  • 5. Hold as long as you can.
  • 6. Release.
  • 7. Just on the navel centre, repeat this Kumbhaka 3 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 157

गद् घ्ग्-चुगन कुच््दष-चुगपदष-चनद-सूष-कम्ूष| भनू-ृुन्र-षइनू प्् आनदि्थेि ृमुि् ||१५७||

Ruddhvā ghoṇā-yugaṃ kuryād yugapad-yadi-sat-kramāt | Bhūta-śuddhir-iti prokta ādināthena śambhunā ||157||

Akashic Revelation

According to Ādninatha (Śambhu), if this Kumbhaka is practiced simulatenously in the six regions (stated above) in progression, it leads to purification of the bhūtas ||157||

7

5

6

7

Technique

Heart Centre (Anahata Chakra)

• 1. Sit in Ardha Padmasana or in your preferred comfortable position.
• 2. Inhale as slowly as possible through both nostrils.
• 3. When you feel full, hold your nostrils using your fingers.
• 4. Concentrate on you heart center.
• 5. Hold as long as you can
• 6. Release.
• 7. Just on the heart centre, repeat this Kumbhaka 3 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 157

गद् घ्ग्-चुगन कुच््दष-चुगपदष-चनद-सूष-कम्ूष| भनू-ृुन्र-षइनू प्् आनदि्थेि ृमुि् ||१५७||

Ruddhvā ghoṇā-yugaṃ kuryād yugapad-yadi-sat-kramāt | Bhūta-śuddhir-iti prokta ādināthena śambhunā ||157||

Akashic Revelation

5

6

7

1

2

3

4

• 1. Sit in Ardha Padmasana or in your preferred comfortable position.
• 2. Inhale as slowly as possible through both nostrils.
• 3. When you feel full, hold your nostrils using your fingers.
• 4. Concentrate on you throat center.
• 5. Hold as long as you can
• 6. Release.
• 7. Just on the throat centre, repeat this Kumbhaka 3 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 157

गद् घ्ग्-चुगन कुच््दष-चुगपदष-चनद-सूष-कम्ूष| भनू-ृुन्र-षइनू प्् आनदि्थेि ृमुि् ||१५७||

Ruddhvā ghoṇā-yugaṃ kuryād yugapad-yadi-sat-kramāt | Bhūta-śuddhir-iti prokta ādināthena śambhunā ||157||

Akashic Revelation

5

6

7

1

2

3

4

Technique

Thrid Eye Centre (Ajna Chakra)

• 1. Inhale as slowly as possible through both nostrils. When you feel full, hold your nostrils using your fingers. Concentrate on you third eye center.
• 2. Inhale, hold and bring your awareness to your third eye center.
• 3. Hold as long as you can and then release.
• 4. Just on the third eye centre, repeat this Kumbhaka 3 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 157

गद् घ्ग्-चुगन कुच््दष-चुगपदष-चनद-सूष-कम्ूष| भनू-ृुन्र-षइनू प्् आनदि्थेि ृमुि् ||१५७||

Ruddhvā ghoṇā-yugaṃ kuryād yugapad-yadi-sat-kramāt | Bhūta-śuddhir-iti prokta ādināthena śambhunā ||157||

Akashic Revelation

• 1. Sit in Ardha Padmasana or in your preferred comfortable position.
• 2. Inhale rapidly with the sound of a black bee.
• 3. Hold as long as you can judiciously.
• 4. Exhale slowly with the sound of a black bee.
• 5. Repeat this Kumbhaka 21 times.

Āpta Pramāṇa - आप पम् Hathatatvakaumudi

(Chapter 10, Verse 18) वेग्कृषमषपनरकन भृङि्दन भृङ्ि्दन रेचकन मामामष॥ च्ग्न्ग्मेवमभ्सच्ग्चष-कचते््ू् क्कचद्िामनम््॥ १८ ॥

vegākṛṣṭam pūrakaṃ bhṛ�…ganādaṃ bhṛ�…gīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāc-citte jātā kācidānandamūrcchā ॥ 18 ॥

Akashic Revelation

One inhales forcefully to produce the sound resembling that of a male bee and exhales very slowly, creating a sound similar to that of a female bee. This technique fills the mind of a Yogi with exceptionally ecstatic feeling.

• 1. Sit in Ardha Padmasana or in your preferred comfortable position.
  • 2. Hold the breath after suddenly exhaling.
  • 3. Then Hold the breath after suddenly inhaling.
  • 4. Repeat this Kumbhaka 21 times.

Note: This will suddenly pump so much of prana into your muscles. This will remove any pain.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 168

सकृदषरेच-पनरभ्न कुम्'चमषचपरङका ||१६८||

Sakṛd reca-pūrabhyāṃ kumbho'yam cantara�…gakaḥ ||168||

Akashic Revelation

Retaining the breath after sudden exhalation and inhalation in Antara�…ga- Kumbhaka

Technique

• 1. Sit in Ardha Padmasana or in your preferred comfortable position.
• 2. With a bellowing sound forcefully blow out air out of both the nostrils so that your abdomen gets tucked in.
• 3. Slowly allow the body to inhale.
• 4. Repeat this Kumbhaka 21 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih Verse 164 & 165

भसेवेल्ि-क्रत रेच-पनर् शम्वकव |वेगेि सिच्र-ष ऊवरूूा पनर्'क्-वर्ि्||१६४|| ््लनरन दषवन बद् कुममून चन-वर्ि् || रेचचेदषभकसक्-कुमआ ृर्र्न्-नववव्िा ||१६५||

Bhastreve loha-kārasya reca-pūrau śramāvadhi | Vegena stanayor-ūrdhvaṃ tataḥ pūro'rka-vartmanā||164||

Jālandharaṃ drdhaṃ baddhvā kumbhitaṃ candra-vartmanā || Recayed bhastrikā-kumbhaā śarīrāgni vivardhanaḥ ||165||

Akashic Revelation

One should exhale and inhale like the bellows of a blacksmith until fatigue sets in. Then he should rapidly inhale through the right nostril and exhale through the left nostril, after holding the breath performing Jālandhara bandha. It is Bhastrika Kumbhaka

ॐ पगन म् दा पगन न्मदन पगन ््ागु म् दुणूे पगन त् पगन म् ्द्च पगन म् वे्वकृिू े॥ ॐ ृ्मपा ृ्मपा ृ्मपा ॥

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".