Translation-Cum-Technique

• 1. Sit in a squatting position
• 2. Bring the hands under the knees
• 3. Lock and catch hold of the feet
• 4. Raise the feet
• 5. Fix the gaze at the tip of the nose
• 6. Be balance in this position for 30 seconds JOGA PRADEEPIKAA, 337 to 339 Verses

IN KALYANASANA NEXT –

• 2. BHUJANGI KARNA KUMBHAKA HATHA RATNAAVALEE, CAHPTER 2, VERSE:32 TRANSLATION-cum-TECHNIQUE
• 1. Through the throat swallow the air
• 2. Hold the breath as long as possible judiciously
• 3. Through the throat expell the air again
• 4. Do this 21 times

NEXT –

• 3. KURAKATA ASANA JOGA PRADEEPIKAA, VERSES 325 & 326 Dovu Haatha Paga Baahara Lyaavai Godaa Neecai Le Thaharaavai | Aamhaam Saamhaam Aisai KaraiAapasa Mem Kohanee Pakaraim ||325|| Ubhai Haatha Kee Ubhai Kalaayee Godaakee Kaakhaam De Aayee | Aisai Daavi Ukada Baisai Naasaa Agra Drishti Rahai Jaisai ||326||

TRANSLATION-cum-TECHNIQUE

• 1. Sit in a sqautting position
• 2. Raise your knees
• 3. Insert the hands in between the thighs and calf mus cles
• 4. Take hold of the opposite elbows with hands
• 5. Fix the gaze at the tip of the nose
• 6. Be balance in this position for 30 seconds

IN KURAKATA ASANA NEXT-

• 4. BHUYANGAMA KUMBHAKA JOGA PRADEEPIKAA, VERSES: 487 to 490
• 1. The tongue should be raised slightly and protruded little outside
• 2. Inhale
• 3. Hold as long as possible judiciously
• 4. Exhale as slowly as possible
• 5. Do this 21 times

NEXT –

• 5. KOORMA ASANA JOGA PRADEEPIKAA, VERSES 348 -349 Prathama Padama Aasana Ko Karai Godaasamdhi Maahi Kari Dharai | Tarapha Doosaree Kara Dovoo Aane Kohanyaa Upara

Samdhi Le Thaane ||348|| Gudee Pache Dovuoo Kara Lyaavai Tahaam Aani Kaamkasee Karaavai | Puna Lalaata Bhoo Upara Dharai Naasaa Agra Drishti Thira Karai ||349||

• 1. First Sit in Padma asana
• 2. Insert the hands in between thighs and calf muscles
• 3. Pull both hands up to elbows
• 4. Turn towards back and lock the fingers
• 5. Bend forward and touch the forehead on the floor
• 6. Fix the gaze at the tip of the nose
• 7. Remain in this pose 30 seconds
• 1. Pull your tongue upwards
• 2. Inhale through the nostrils, Retain, and contract the throat and rest the chin on the chest
• 3. When you cant hold, Exhale through the nostrils
• 4. Repeat this 21 times

END OF KRIYA