GLOBAL PROBLEM: OBESITY HAS BEEN STEADILY INCREASING OVER THE YEARS WITH NO SIGN OF DECLINING. OBESITY IS ALSO THE ROOT TO OTHER NEW AND FATAL DISEASES

• 1. Bhadrāsana (Posture)

Note: In Bhadrāsana, the following Internal Seals & Breathing Techniques will be performed

• 2. Uddiyana Bandha (Internal Seal)
• 3. Agnīshoma Kumbhaka (Breathing Technique)
• 4. Vyana Kumbhaka (Breathing Technique)
• 5. Dakshināvarta Chakra Kumbhaka (Breathing Technique)

Śāstra Pramāṇa - ृ्स पम्ग Sandilyopanishad SnU 3.8

गुल् ूुवृषगत्वा स्वन्ा प्द्च्ा क्पेूष। प्दप्द्ूुप्कगभ्न दृन बद् सुनिशलमष। भद्सिन भवेदेूूषसव्व्कवनवष्पिमष॥ ८ ॥

gulphau tu vṛṣaṇasyādhaḥ sīvanyāḥ pārśvayoḥ kṣipet | pādapārśve tu pāṇibhyāṃ dṛḍhaṃ baddhvā suniścalam | bhadrāsanaṃ bhavedetat sarvavyādhiviṣāpaham ॥ 8 ॥

Akashic Revelation (The Yogin) should place the two ankles of the leg below the testicles, on either side the frenum of the prepuce. Then with both hands holding firmly the two feet by their sides, and remaining motionless. This will be the Bhadrasana, the panacea for all ills and the antidote against all poisons.

Technique

• 1. Place the heels crosswise under the perineum
• 2. Cross the hands behind the back
• 3. Take hold of the toes of the feet
• 4. In this posture itself move the knees at least 20 times
• 5. Contract the throat
• 6. Press the chin on the chest firmly
• 7. Very firmly press the chest as long as you can
• 8. When you can't hold anymore, Relax
• 9. Repeat this for 21 times

क�…रचेूष|उद�…िमषकुगूेचसूष �…नवस्�…पमषमि�…खगि |उदेएच�…िमष तस् बनओ मुतु-म�…ून केसरेए || ३.१० ||

||

Udare pashchimam taanam Naabheroordhvam tu kaarayet | Uddaanam kurute yasmat Avishraantam mahaasragaha | Uddeeyaanam tvasau bandhaha Mrutyu-Maatanga-Kesaree || 3.10 ||

Akashic Revelation Contract the bowels equably above and below the navel towards the back, so that the abdominal viscera may touch the back. He who practices the Uddeeyaana (Flying up), without ceasing, conquers death. The Great Bird (Breath), by this process, is instantly forced up into the Sushumna and flies (moves) constantly therein only.

Technique

• 1. Come back to Bhadr ā sana ., inhale through the right nostril.
• 2. Hold the breath as long as you can.
• 3. Exhale through the left nostril.
• 4. Now inhale through left nostril.
• 5. Hold the breath as long as you can.

6. Exhale through right nostril.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddathih, Verse 87

सनच्ग पनरचेूषप्गमषकुमनचत् चथ्-नवकवा रेचचेदष-�…न-म्ग्ग पुिसष-ूेि-पपनरचेूषचेि त्ेूष-ूेि्पुच्च्न्-ष्म्ख-कुमका

Sūryeṇa pūrayet prāṇam kumbhayitvā yathā-vidhiḥ Recayed-anya-mārgeṇa punas-tena-prapūrayet Yena tyajet-tenāpurya cāgni-ṣomākhya- Kumbhakaḥ ||87||

Akashic Revelation

Having inhaled through the right nostril, perform Kumbhaka. Exhale through the other nostril and again inhale through the same nostril through which exhalation was done. Inhaling through the nostril through which it was exhaled and vice versa, it is called Agneeshoma Kumbhaka.

Technique

• 1. In Bhadrāsana, Inhale deeply
• 2. Hold the breath by

contracting the whole body

• 3. Have intense awareness on your whole body.
• 4. Visualize the whole body you are contracting like stomach, throat, chest, back, whole body.
• 5. Repeat the Kumbhaka 21 times

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 66

पनरनचत्पर् समगषह्ष-्गदष-व्नप-Yओगूा सव््ात्कु्िेि कुममूेसनक-कचपि्ूष प्व्ू्-वकभेि्ूा समकष व्ित कुमका

Pūrayitvāntarā samyag hṛj-jagad vyāpti-Yogataḥ Sarvā�…gasyākuñcanena kumbhite sūkṣma-cintanāt Pārvatī-vaktrabhenotaḥ samyak vyānasya Kumbhakaḥ ||66||

Akashic Revelation Completely filling the chest and contracting the whole body during Khumbaka, with subtle concentration is termed as Vyana Kumbhaka by Devi Parvati

Technique

1. In Bhadrāsana, inhale deeply

and completely through right

nostril

• 2. Retain the breath
• 3. Exhale through the left

nostril

• 4. Again Inhale through right nostril
• 5. Retain
• 6. Exhale through left nostril

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 107

सनच्ग्पनच्मगून कुम्ेूष-उदर-म्ूमष रेचचेदष-इािु् भनचसष-ूथ् द्ेग पनरचेूष कुमचेदष-इडच् ररच्दष-दक्ग्वा्-चकका ||१०७||

Sūryeṇāpūrya marutaṃ kumbhayyet-udara-sthitam Recayed-indunā bhūyas-tathā dakṣeṇa pūrayet Kumbhayed-iḍayā ricyād dakṣiṇāvartta-cakrakaḥ ||107||

Akashic Revelation

Having inhaled through surya naadi(right nostril) and after retaining it to the maximum capacity, one should exhale through indu naadi(left nostril). Then again one should inhale through the right nostril and after having retained the breath should exhale through the left nostril. This is Dakshinaavarta Chakra Kumbhaka

• 1. Anjaniāsana (Posture)

Note: In Anjaniāsana the following Breathing techniques will be performed

• 2. Uddiyana Bandha (Internal Seal)
• 3. Agnīshoma Kumbhaka (Breathing Technique)
• 4. Vyana Kumbhaka (Breathing Technique)
• 5. Dakshināvarta Chakra Kumbhaka (Breathing Technique)
• 6. Gomukhāsana (Posture)

Note: In Gomukhāsana the following Breathing techniques will be performed

• 7. Gadā Kumbhaka (Breathing Technique)
• 8. Kumbha Raja Kumbhaka (Breathing Technique)
• 9. Ujjayi Kumbhaka (Breathing Technique)

Part 2: Nithya Kriya _ Obesity_English_part_2.md

• 1. Sit with legs stretched keeping the heels on the ground and toes pointing upward.
• 2. Place both the hands under the buttocks, palms facing upward and fingers closed together.
• 3. Bring the elbows close to the body as much as possible.
• 4. Gaze at the center of the eyebrows Ajna Chakra.
• 5. Be in this Asana for at least 60 seconds.

Āpta Pramāṇa - आप पम्ग Jogapradipyaka of Jayatarama JP 3.283- 286

द्उ करकी उभैिथेल् क्र व्ररल् मैलेभेल् । स् आग्निैभनपरर द्षैम्ि्निै�…नगुल् नमकल र्षै॥२८३॥ �…नगुष छीद् र्षैद्ई पुिि िथेल् नपनष ्ु््ई । ू् परर मनल द्रर निक वैसेबहर्् ्ुगनू करैएक वैसे॥

२८४॥ कुहु्न मनिल् आनष नमल्वैि्थ उदस् लग् रि्वै। बहर् ल्नव् प्व पस्रेफग् उर्एड् भनव्रे॥२८५॥ �…नगुष �…वर गुलफ म्निल् र्षै्ुड् करैिि् षुल् । स्वैि्स् नदनष ल्ग्ई ू् क् िरस र्ग सब््ई ॥२८६॥

dou karakī ubhai hathelī kora vārilī maile bhelī । so āgāṃnai bhūpari dāṣai māhāṃnai aṃgulī mili rāṣai ॥283॥ aṃguṣṭa chīdā rāṣai doī punaha hathelī piṣṭi ju joī ।tā pari mūla dvāri ṭika vaise bahurayyo jugati karai eka vaise ॥ 284॥ kuhuṇyāṃ mahilī āṣi milāvai hātha udrasau lagyā rahāvai ।bahuro lāṃvā pāva pasāre phaṇā urdhva eḍī bhū dhāre॥285॥ aṃguṣṭa avara gulapha māhilā rāṣai juḍyā karai nahī ṣulā ।sādhai nāsā driṣṭi lāgāī tā ko harasa

roga sabajāī ॥286॥

Akashic Revelation Place both the hands of respective sides on the ground with palm upturned. Fingers will remain straight and together. The back part of the palm should be near anus. Hands should touch the sides of the abdomen.

Extend legs in front with toes pointing upward and heels on the ground. Heels and toes should remain together. Gaze should be nasal. This wards off harasa diseases.

Technique

• 1. Remaining in Anjaiāsana or You can do this by standing. Keep the spine straight.
  • 2. Take a deep breath in and exhale completely.
    • 3. Now rest your chin on your chest raising the shoulders.
  • 4. Pull the abdominal muscles inward so that the organs of the abdomen touch the back muscles.
    • 5. Hold as long as you can.
    • 6. When you can't hold anymore, Relax the abdomen and relax your chin and then exhale through the nostrils
    • 7. Repeat this Bandha for 21 times.

Āpta Pramāṇa - आप पम्ग

Gheranda Samhita, Upadesh 2, Verse 10 उदरेपसिषकछममषू�…िमषि�…भेर्ओर्मषूुक�…रचेूष|उद�…िमष कुगूेचसूष�…नवस्�…पमषमि�…खगि |उदेएच�…िमषतस् बनओ मुत-ुम�…ून केसरेए || ३.१० ||

Udare pashchimam taanam Naabheroordhvam tu kaarayet | Uddaanam kurute yasmat Avishraantam mahaasragaha | Uddeeyaanam tvasau bandhaha Mrutyu-Maatanga-Kesaree || 3.10 ||

Akashic Revelation

Contract the bowels equably above and below the navel towards the back, so that the abdominal viscera may touch the back. He who practices the Uddeeyaana (Flying up), without ceasing, conquers death. The Great Bird (Breath), by this process, is instantly forced up into the Sushumna and flies (moves) constantly therein only.

Technique

• 1. Get into Bhadrāsana.
• 2. Use your fingers to control the breath
• 3. Inhale through the right nostril
• 4. Hold the breath as long as you can
• 5. Exhale through the left nostril
• 6. Now inhale through left nostril
• 7. Hold the breath as long as you can
• 8. Exhale through right nostril.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 87

सनच्ग पनरचेूषप्गमषकुमनचत् चथ्-नवकवा रेचचेदष-�…न- म्ग्ग पुिसष-ूेि-पपनरचेूषचेि त्ेूष-ूेि्पुच्च्न्- ष्म्ख-कुमका

Sūryeṇa pūrayet prāṇam kumbhayitvā yathā-vidhiḥ Recayed-anya-mārgeṇa punas-tena-prapūrayet Yena tyajet-tenāpurya cāgni-ṣomākhya- Kumbhakaḥ

Akashic Revelation

Having inhaled through the right nostril, perform Kumbhaka. Exhale through the other nostril and again inhale through the same nostril through which exhalation was done. Inhaling through the nostril through which it was exhaled and vice versa, it is called Agneeshoma Kumbhaka.

Technique

• 1. Remaining in Anjaniāsana, Inhale Deeply
• 2. Hold the breath by contracting the whole body.
• 3. Have intense awareness on your whole body. Visualize the whole body, you are contracting like a stomach, throat, chest, back, whole body.
  • 4. Repeat this Kumbhaka 21 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 66

पनरनचत्पर् समगषह्ष-्गदष-व्नप-Yओगूा सव््ात्कु्िेि कुममूेसनक-कचपि्ूष प्व्ू्-वकभेि्ूा समकष व्ित कुमका

Pūrayitvāntarā samyag hṛj-jagad-vyāpti- Yogataḥ Sarvā�…gasyākuñcanena kumbhite sūkṣma-cintanāt Pārvatī-vaktrabhenotaḥ samyak vyānasya Kumbhakaḥ ||66||

Akashic Revelation

Completely filling the chest and contracting the whole body during Khumbaka, with subtle concentration is termed as Vyana Kumbhaka by Devi Parvati.

Technique

• 1. Remaining in Anjaniāsana, Inhale deeply and completely through right nostril.
• 2. Retain the breath.
• 3. Exhale through the left nostril.
• 4. Again Inhale through right nostril.
• 5. Retain the breath.
• 6. Exhale through left nostril.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 107

सनच्ग्पनच्मगून कुम्ेूष-उदर-म्ूमष रेचचेदष-इािु् भनचसष-ूथ् द्ेग पनरचेूष कुमचेदष-इडच् ररच्दष-दक्ग्वा्-चकका ||१०७||

Sūryeṇāpūrya marutaṃ kumbhayyet-udara sthitam Recayed-indunā bhūyas-tathā dakṣeṇa pūrayet Kumbhayed-iḍayā ricyād-dakṣiṇāvartta cakrakaḥ ||107||

Akashic Revelation

Having inhaled through surya naadi(right nostril) and after retaining it to the maximum capacity, one should exhale through indu naadi(left nostril). Then again one should inhale through the right nostril and after having retained the breath should exhale through the left nostril. This is Dakshinaavarta Chakra Kumbhaka.

Technique

- 1. Bend the knees
- 2. Place the right foot in such a way that the left heel touches the side of the buttock.
- 3. Place the bent right leg on the left thigh so that the right foot lies near the left buttock.
- 4. Rest the hands on the upper knee, on top of the other.

#### Śāstra Pramāṇa - ृ्स पम्ग Sandilyopanishad SnU 3.2

सवेदक्गगुलन ूुपृषप्द्निच््चेूष। दक्गेणनप ूथ् सवन ग्मुखन ग्मुखन चथ् ॥ २ ॥ savye dakṣiṇagulphaṃ tu pṛṣṭhapārśve niyojayet | dakṣiṇe'pi tathā savyaṃ gomukhaṃ gomukhaṃ yathā ॥ 2 ॥

#### Akashic Revelation

One should place his right ankle of the leg on the left side of the back (of the leg) and also the left ankle of the leg on the right side similarly. This is Go-mukha, resembling the face of the cow.

Technique

• 1. Remaining in Gomukhāsana, Inhale through both the nostrils.
• 2. Hold the breath.
• 3. Exhale through the right nostril.
• 4. Repeat this Kumbhaka 21 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 112

उभ्भ्न पनरगन च् रेचिन सनच्-वर्ि् गद्-कुमा कृवेि्क्ू् च्नगि् बल-क्क्ा ubhābhyāṃ pūraṇaṃ yatra recanaṃ sūrya vartmanā Gadā-kumbhaḥ śivenokoto yogino bala kārkaḥ

Akashic Revelation

Inhalation through both the nostrils and exhalation through the right nostril (sūrya nāḍi) is called Gadā-Kumbhaka by Śiva, which gives vigour to the Yogis

Technique

• 1. Remaining in Gomukhāsana, Very forcefully inhale.
• 2. Hold as long as you can.
• 3. Exhale when you feel you can't hold anymore.
• 4. Repeat this Kumbhaka 21 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 134

बल्दष-आकष्चेदष-व्चनुच्वदषघ्ग-सुमुदगमष|कुमचेचष-च ूथ् व्चुमषकुमर्््'चमष-ईररूा ||१३४|| Balād-ākarṣayed-vāyuṃ yāvad ghrāṇa sumudraṇam | Kumbhayec-ca tathā vāyum kumbharājo'yam-īritaḥ ||134||

Akashic Revelation

One should forcefully inhale air and hold the breathby closing the nose properly. This is called kumbha raja.

Technique

• 1. Remaining in Gomukhāsana, close your mouth.
• 2. Inhale through both the nostrils.
• 3. Hold the breath.
• 4. Exhale through the left nostril.
• 5. Repeat this Kumbhaka 21 times.

Āpta Pramāṇa - आप पम्ग Kumbhaka Paddhathih, Verse 131-132

मुखआ निचम ि्नदभ्मष- �…कृष्सुमषनिच््चेूष| कुणकल-प्द्च्ा पश्ूषकुमचेदष-उदर-म्ूमष|१३१| रेचचेदष-इडच् व्चुमषगचिषनूषिष-चद् चरेूष| उज्च्.-कुमका प््ा कृवेि्कखलवेनदि् ||१३२||

mukhaṃ niyama nāḍbhyam-ākṛṣyāsuṃ niyojayet | kuṇḍali-pārśvayoḥ paścāt kumbhayed-udara sthitam |131| recayed-iḍayā vāyuṃ gacchan-tiṣthan-yadā caret | ujjāyi-kumbhakaḥ protaḥ śivenākhilavedinā |132| Akashic Revelation

Closing the mouth one should inhale air through both the nostrils while holding it along the Kundalini and exhale through the left nostrils. This is ujjayi-Kumbhaka stated by shiva, which should be practiced all the time. 131

This practice removes disorders of phlegm, dropsy, morbidity of the Nādis and vitiation of the humans in the dhātus (bodily constituents), phlegmatic disorders of the throat and increased bodily fire and luster. 132

ॐ पगन म् दा पगन न्मदन पगन ््ागु म् दुचूे पगन त् पगन म् ्द्च पगन म् वे्वकृषू े॥ 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".