1. Prathama Vinyasa Krama - The original authentic Yoga directly from the Sources - Kailasa s Nithyananda Yoga

For most Yogis around the World, enlightened master Patanjali is the Father of Yoga: He presented a system call Ashtanga Yoga, comprising 8 dimensions of Yoga, approximately 3000 years ago.

Little we know that Yoga was revealed in detail by Bhagavan Paramaśiva, the first and foremost Guru, Who revealed Śaśtanga Yoga, over 60,000 years before Patanjali! Bhagavan Paramaśiva, reveals Śaśtanga Yoga in the Kirana Agama - (Yoga Pada 2.3.) one of the original authentic scripture on Yoga.

THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, the 1008th incarnation of Bhagavan Paramaśiva, has revived the Śaśtanga Yoga through KAILASA's Nithyananda Yoga. KAILASA's Nithyananda Yoga is the essence, the best of the best of the one million yogic scriptures available from all the sampradayas of Sanatana Hindu Dharma's Veda-Āgamic tradition as per the vision of Bhgavan Paramaśiva to manifest extraordinary super-human powers (Shaktis) through Yoga.

This first thing you need to know is that Yoga did not originate from Patanjali. "Patanjali is the organizer, not originator. That's the first thing you need to know… With all my respects to Patanjali, I want to declare this truth to the world: at least 15,000 years before Patanjali, a Being walked on the Planet Earth, assuming the physical form, Adi Guru, Bhagavan Paramaśiva, the Founder and Father of the Yoga System.

Patanjali Yoga Sutras is a great book, no doubt, but not the first book. Unfortunately, many popular Yoga gurus all over the world, always stop with Patanjali. Very few say Yoga was before Patanjali, and even if they say, they're not able to present the scriptures and literature."

"The second important truth is that Yoga is from Hinduism." Always ask for the original source. It is unfortunate that the original scriptures revealed by Bhagavan Paramashivam are not available for the mass. We need to understand that Yoga cannot be developed and cannot be separated from Hinduism.

It is a perfect system that was revealed by Bhagavan Paramashivam and further organized by living enlightened masters, disciples of Bhagavan Paramashivam over thousands of years, with a clear purpose, an vision. Yoga is a complete science that has taken into account all types of bodies past, present and yet to come in the future. Altering Yoga is not development but dilution.

"The third important truth is that Yoga is not just the science of keeping you healthy, Yoga is the science of radiating enlightenment..

Yoga is not just the ability to stretch your body. It is ability to manifest what you want.. Yoga is not all about making you better man. Yoga is all about making you Superman."

The best that can happen to you on the path of Yoga is getting rid of all self-doubt, self-hatred and self-denial, the root cause of all incompletions. THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM actively teaches the science of completing with these, collectively called SDHD, discarding all mental patterns that limit us from living to our highest potential.

Yoga is the ultimate merging the individual consciousness with the Cosmic Consciousness. It is designed to experience Oneness, Advaita, and express all the mystical powers outlined by Paramaśiva. As long as we carry inadequate, immature cognitions about ourselves, about life, others, God, world, we continue to feel separate from the whole.When we complete with all our limited cognitions and discover our true Self, Yoga happens.

The Veda-agamas are the Source books of Sanatana Hindu Dharma.

The revelation from the Veda-Agamas form the Shāstra Pramana, the scriptural authority on truth, which came down directly from the mouth of Bhagavān Paramaśiva to His consort Devi Parashakti. THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM reveals…

"Vedas are the ultimate, superior authority for the Hindus. Vedas are like a pure science, where the ultimate truths are explained, but Agamas are the scriptures where the applied technology, the applied science is expanded. all the Hindu bodies accept Vedas and Agamas as Shruti [that which is heard] and everything else follows as Smritis [the remembered scriptures]. Agamas are directly revealed by Bhagavan Paramaśiva; they are more like a practical manual of how to, what to, where to, when to. All these details are answered with the right context, giving enough of understanding and I should say, in a more sympathetic, compassionate way, with a lot of concern for human beings with tremendous user- friendliness."

To serve the purpose of the genesis of Nithyananda Yoga, KAILASA pledges to promote and enable all practicing Hindus to unlock and expand the human potential and to give humanity a superconscious breakthrough without discriminating between caste, creed, gender, age, ability and religion.

भगव ्āन ्-योग ्āद्ͧसद्ͬधśच मोक्ṣअśच तदभ्य ्āस ्āच्चुभम ्खग । ṣअḍअṅगस्सच बोद्धव्यस्तस्य ्āṅग ्āम ्स ्ṛṇउṣव तत ्॥

Bhagavān- Yogādsiddhiśca mokṣaśca tadabhyāsācchubham khaga | ṣaḍaṅgassaca boddhavyastasyāṅgām sṛṇuṣva tat ||

Through the practice of Yoga, one can attain beneficent accomplishments. He can attain liberation. He can ascend to the state of ineffable bliss. Yoga is not just postures and breathing techniques, but the very science of achieving the space, radiating the state and manifesting the powers – the Shaktis - of the Original Yogi in the universe – Paramaśiva Himself. Authentic Yoga makes people manifest spiritual powers from 'Advaita', the space of Oneness or Enlightenment."

Shāstra Pramāna is the scriptural evidence, the direct, ultimate authority on the Truth as it is, for it is directly from Bhagavan Paramaśiva, the Adiguru (original Guru), the Source of all that is. In Sanatana Hindu Dharma, Veda-Agamas are the irrefutable Shāstra Pramāṇa. All knowledge currents, philosias, rituals and lifestyle systems, and Yogic sciences for humanity are in-depth systematically revealed in Veda-Agamas form the pramanas.

Apta Pramānas are the the ancient great authentic, time-tested, fool-proof compilations of experiences of Enlightened Sages called the Rishis, Siddhas, Munis, Incarnations (Avatars), the direct disciples, followers and descendants of Bhagavan Paramaśiva, like the Saptarishis, Maharishis, including the Enlightened Ones such as Patanjali, Valmiki, Agastya Mahamuni, Abhinavagupta, Kshemaraja, Paramahamsa Yogananda, etc. The compiled experiences verify and expand fur- ther on the Veda-Agamas, forming Apta Pramana.

Atma Pramānas are the direct experiences of the Living Avatar, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, who is respected, revered as the living incarnations by millions of people worldwide. In the space of Pure Oneness or Shuddhadvaita with Bhagavan Paramashivam, the Atma Pramāṇas of THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM form the words of His Gurus, His own experiences and all that He has learnt and directly experienced, and done thorough verification and authentication with the Śāstra Pramāṇa and then presented to the world.

Śaksi Pramānas are the evidence of the experiences and sharings of the people who directly experience the Pramaṇas as a living, applied reality in their lives as the manifestation of His Atma Pramaṇas. In these series, the pramānas are presented from different Veda-Agamas from the various systems or portions of the Agamas, such as the: Jnāna Pāda or Vidyā Pāda - the knowledge section from Agamas Kriya Pāda - the rituals sections from

Agamas

Yoga Pāda - the Yoga knowledge and science sections Carya Pāda - the enlightened lifestyle from Bhagavan Paramaśiva.

Only when all three are combined does the initiation safely culminate in Sākśī Pramāna the individual disciple's experience of the highest state and power manifestations of Yoga . KAILASA's Nithyananda Yoga as revealed by THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM combines all three pramanas, precisely reviving the space from which Paramaśiva created this science. After being subject to years of dilution and pollution of this sacred science, the most profound intention and context of Yoga is now being revived and transmitted as a tangible experience by THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, the Avatar of Paramaśiva Himself .

"KAILASA's Nithyananda Yoga is hence all about producing the experience of "Paramaśivattva". The state of Paramaśiva, His qualities, His glory, His grace and His POWERS in YOU!

Asana, Pranayama, Mudra, Bandha, Karana, Visualisation, Japa, Chanting,Weight-lifting, Mandala, Abharana, Aushadha

"The ultimate truths in the field of Yoga - you are going to have twelve components of each asana. Asana - the physical posture; pranayama - the breathing structure; mudra - the energy circuit connections; bandha internal awakening of Kundalini Shakti. Twelve various components of each asana flowing into the Vinyasa Krama of thousand and eight postures. Understand, the ultimate gift of Yoga by Paramaśiva to all of you. Of course, with the valid Shastra Pramana, Apta Pramana, Atma Pramana - it will be made as a Sakshi Pramana for you.

Each asana having twelve components of asana, mudra, bandha, pra- nayama, aushadha, karana and flowing into the next asana. Like that, thousand and eight asanas. The Prathama Vinyasa Krama - hundred and eight. Trithiya Vinyasa Krama - three hundred and eight. Trithiya Vinyasa Krama - five hundred and eight. Chaturtha Vinyasa Krama - thousand and eight. You are going to have the Parama Yoga revealed by Paramaśiva, the ultimate Shiva, ultimate Truth... And understand, Yoga is nothing but Union with Cosmos.

It is so unfortunate, the word "Union" is very poorly mapped and understood - just for physical sex. Please understand, sex is poor man's version of Union. When you don't know anything, you just do that. That's it. Union is rich man's version of sex. It is much beyond body. It is much beyond body. Human beings mostly know only how to relief their pressure, not have Union. Understand, the ultimate secrets of Union with the Cosmos is Yoga."

-THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM

In an Akashic Revelation, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM announced to the world the 12 dimensions of Yoga, where every asana is paired with 11 additional Yogic components to fully stimulate all the senses. By practicing Yoga with these components, strong roots are built within the body and ecstatic bliss is experienced. This Yoga delivers the direct experience of Samadhi (experience of Oneness with the Ultimate): to manifest the state, space, and powers of Paramaśiva.

To truly understand why Yoga should be practiced with all of its components, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM revealed the first principle of Nithyananda Yoga as vyakta and avyakta, the manifest and unmanifest. In the scientific community, vyakta and avyakta is commonly understood as matter and anti-matter.

Authentic Yoga is meant to deliver both vyakta and avyakta experientially to the practitioner. The "manifest" parts of our body and consciousness are more familiar to us; they are tangible.

Outward physical movements would be considered a "manifest" aspect. But, tt is the "unmanifest" which begins to reveal itself in our body through KAILASA's Nithyananda Yoga. Each of the 12 components of Yoga work on the unmanifest layer, the avyakta: anti-matter, anti-sound, anti-sex.

Anything done in the level of Usha, the expression (matter), due to matter's quality of going up and down, does not stay permanently. Anything done in the level of Chaaya, the existence (anti-matter), as it does not go down, stays permanently. If it is done on Usha, it will only work on mind. If it is done in Chaaya, it will remain in the body. Remnants of body in the altered form, the power manifesting form, exists longer than the remnants of the mind in altered states of consciousness.

Thus, the methodology of working on the mind is lesser than methods of working on the body. That is why tantra is more effective and long-lasting. It is chaaya. It is on body - the anti-matter, the anti-sound, the anti-sex. Anything done on anti-matter, anti-sound, anti-sex stays longer. It has the status of Hiranyagarbha, the Source of creation, the imperishable.

Anti-sex with Paramaśiva is KAILASA's Nithyananda Yoga. Anti-sex is intense completion for what you know normally as sex. This whole practice will focus on the the anti-sex activity. During the process, the anti-sex body goes through passive sexual relationship with the avyakya component of Paramaśiva. This is KAILASA's Nithyananda Yoga. The physical movement that happens in the tongue, mouth, throat, eyes, chest, thighs, toes, the male or female organs during the anti-sexual activity with Paramashivoham is the whole of KAILASA's Nithyananda Yoga.

In order to achieve this intense completion, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM has revealed that the physical practice of Yoga goes much beyond a single asana, or posture. Rather, with every movement, or placement of the body, there are a total of 12 dimensions in action: Asana, Pranayama/Kumbhaka, Mudra, Bandha, Karana, Visualization, Japa (internal chanting), Paarayana (external chanting), adding weights to different parts of the body, Mandala, Abharana (jewelry), and Aushadha (energized herbs).

Every posture is the anti-sex activity of male or female body with the cosmic form of MahaParamaśiva. What is physically seen is Usha (physical movements), but what is actually happening inside is Chaaya (the unmanifest space). Because the whole orientation during this process is on chaaya (the existence), the usha (the expression) will automatically evolve. With the Usha aligned to Chaaya, the body manifests the consciousness. Perfection is established in chaaya.

During the process of KAILASA's THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Yoga, the yogi intensely withdraws from the body, the form they are connected, allowing them to experience teleportation and materialization. When materialization happens, the anti-matter from the avyakta enters into vyakta and becomes matter. By the end of the entire sequence, the yogi will be able to immediately manifest at least 21 powers, without a single doubt.

The power of this whole process is doing it in the breathing space of the master, Paramaśiva Himself, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM. If the atmosphere is inhaled through nose, it is prana. If inhaled through every pore of the skin, it is Samaana. The whole breathing space of MahaParamaśiva is Samaana. Thus, KAILASA's THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Yoga can only be practiced in the consecrated place of the Master to imbibe the Samaana to take you deeper into the Oneness experience. Therefore, KAILASA's THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Yoga should be practiced in the physical presense of the Master, or with His energized Murthy present. In KAILASA's THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Yoga, when the body goes through anti-sex with Paramashivoham, power manifestation becomes permanent and complete. KAILASA's THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Yoga gives the direct experience of the state of Samadhi, Oneness with the Ultimate: ParamaShivoham.

Maybe the most widely discussed topic in Yoga today is - what does 'asana' mean? Is it sitting? A certain posture? Movement? Like most understandings, the only way to truly discover the truth is to go to the original Source. This text itself IS the original sourcebook, revived in modern form. It is dedicated to unveiling the truths about asanas, revived from the (almost lost) sacred palm leaves gifted to humanity thousands of years ago from Paramaśiva, Adiyogi Himself. Since most people are either in a state of restlessness (rajas) or tiredness (tamas), the body needs preparation to enter into the experience of Yoga.

Asanas allow the body and mind to come to a state of balance and restful awareness (sattva), where one can easily enter into the deeper and more subtle dimension of Yoga. A person is made up of three bodies - the physical or gross body (sthula sharira), the subtle body (sukshma shareera) and the causal body (kaarana shareera). Chakras are the subtle energy centers that are present at the intersection of the physical, the subtle and the causal body. They are aligned in an ascending column from the base of the spine to the top of the head. Asanas involve placing these centres in relative position with each other. Those positions can be represented by geometrical figures.

"If the asanas are practiced in a certain manner, one becomes prepared for the purification of the nadis. It is excellent in alleviating the diseases, prana and bodily heat are enriched. Minor diseases are also cured, and bodily heat and prana are stimulated. One feels light. Life span is enhanced. Premature death is prevented." -Hathatatvakaumudi, 9. 18-19

Some of the benefits of Asanas and their examples include:

• Optimizing the digestive functions (e.g. Matsyendrasana, Hathatatvakaumudi Ch.7.8), - Regulating fever and imbalances caused due to the humours (e.g. Mayurasana, Hathatatvakaumudi Ch.7.10),

• Removing fatigue (e.g. Savasana, Hathatatvakaumudi Ch.7.12), giving mental stability, - enhancing enthusiasm and stamina (e.g. Virasana, Hathatatvakaumudi Ch.7.19), and ultimately, - Ensuring success to the yogi (e.g. Sid- dhasana, Shiva Samhita-III.85).

THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM describes asana as, "steady and comfortable body postures to tune oneself with the Cosmos." Ultimately, asana means many things. Physically, whether standing, sitting, laying or jumping, asana is when our muscles are completely comfortable and relaxed; they are alive, stable and comfortably stacked upon one another. Asana is when the body is bending, stretching and aligning itself to the cosmic geometry. The context of asana is not restricting itself to some physical posture – it's not a place that the body is in, but a space. Nidhidhyasana, for instance, is when we are radiating excitement, joy and bliss for life regardless of the physical positioning of the limbs.

The most important understanding of asanas is it's not a practice at all, it is a happening, a manifestation, which happens through asanas; we do not practice sitting with God, we embody God, Paramaśiva. It is from this space of Sadashivoham, when we're intent on the vow of living like a God, that we are performing an authentic asana. Through intensely flowing through the Prathama Vinyasa Krama of 108 asanas, the body simply falls in tune with the Cosmos.

Pranayama is a term that refers to the breathing process. The air you breathe is just a vehicle in which the prana (life-energy) comes in and goes out of your body. When you inhale, the air comes in carrying prana, and when you exhale, the 'empty' air goes out. This life energy is universal.

प्राणरोधमथेदानीं प्रवक्ष्याͧम समासतः । प्राणæच देहगो वायुरायामः कु म्भकः स्मृतः ॥ १९ ॥

prāṇarodhamathedānīṃ pravakṣyāmi samāsataḥ | prāṇaśca dehago vāyurāyāmaḥ kumbhakaḥ smṛtaḥ ॥ 19 ॥

Then I shall presently relate briefly about the control of the vital air. Prana is air coursing through the body and Ayama is said to be Kumbhaka (holding under control).

Paramaśiva describes pranayama as being composed of three processes: Recaka, Puraka, and Kumbhaka. Puraka means the inhalation of prana from outside the body; kumbhaka refers to holding the breath like a filled-up pot without moving the limbs, and recaka refers to the exhalation of air from the body.

Consistent and proper practice of pranayama increases our life energy, giving us greater mental abilities, slowing the aging process, ridding the body of diseases, fatigue and thirst, and helping us manifest Divine powers such as levitation, teleportation, and materialization.

Pranayama is where Yoga reveals itself as much more than a mere physical practice. No other discipline has understood and presented the means to regulate and expand one's own life energy like Yoga. The practice of pranayama leads to the purification of the energy body and its channels, called Nadis (Yogatattvopanishad 44-46), and to the ultimate experience of manifesting the powers of Paramaśiva (e.g. Kumbhaka Paddhati 88-89).

Through proper Asanas, physical well-being is achieved, muscles are toned, the nervous system is strengthened, and vital organs are regulated and brought into a state of health (Hathatatvakaumudi 2. .5). Thus the body becomes ready for pranayama (Darshanopanishad, 3. 13. It is with pranayama that the real technique of Yoga begins.

There is a constant inflow of prana happening in our bodies through the nadis and chakras, but much of it usually gets dissipated into the external world. This dissipation into the external world is responsible for the feeling of tiredness, confusion and powerlessness that we experience.

Mudrā (a Sanskrit word meaning "seal") refers to the positioning of the limbs, fingers or even tongue in a certain way to seal this prana into our body, a way of aligning to the cosmic geometry. THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM defines mudras simply as an "energy circuit connection." Mudras are a way to stimulate the flow of prana shakti (life force energy and Cosmic currency) inside us.

Mudras are psycho-physical processes, which help accelerate the effect of an Asana and Pranayama to take us to a higher state of consciousness. By positioning the body in certain ways to block the dissipation of prana and direct it inwards, Mudras create the space for Pratyahara and Dharana, the higher experiences of Yoga, to happen in us. Throughout the Trithiya Vinyasa Krama, you will experience mudras of the hands and of the gaze, called drishti.

The Shastras (scriptures that are direct revelations from Paramaśiva) reveal the layers of benefits that can result from the integrated practice of mudras, ranging from health and longevity, to mental focus, awakening the subtle grooves of the brain responsible for higher emotions such as devotion and gratitude, to the ultimate experience of transcending our limiting cognitions we carry as human beings and living and radiating the state, space and shaktis of Paramaśiva himself.

It is mentioned repeatedly in the scriptures that initiation by the Guru holds the "Master Key", that can transform us from human beings into superhuman beings. Paramaśiva himself. It is mentioned repeatedly in the scriptures that initiation by the Guru holds the "Master Key", that can transform us from human beings into superhuman beings.

अनेन ͪवͬधना योगी मÛदभाग्योͪप ͧसध्यǓत। सवार्वसामेव नाडीनां चालनं ǒबÛदुमारणम ्॥ जीवनÛतुकषायस्य पातकानां ͪवनाशनम ्। सवरोगोपशमनं जठरािग्नͪववधर्वनम ्॥ वपुषा कािÛतममलां जरामृत्युͪवनाशनम ्। वांǓछताथर्वफलं सौÉयͧमिÛद्रयाणाञ्च मारनणम ्॥ एतदुÈताǓन सवार्वͨण योगारूढस्य योͬगनः । भ्वेदभ्यासताऽवæयंनात्र कायार्वͪवचारणा ॥ १८ ॥

anena vidhinā yogī mandabhāgyopi sidhyati। sarvāsāmeva nāḍīnāṃ cālanaṃ bindumāraṇam ॥ jīvanantu kaṣāyasya pātakānāṃ vināśanam । savarogopaśamanaṃ jaṭharāgnivivardhanam ॥ vapuṣā kāntimamalāṃ jarāmṛtyuvināśanam । vāṃchitārthaphalaṃ saukhyamindriyāṇāñca māranaṇam ॥ etaduktāni sarvāṇi yogārūḍhasya yoginaḥ । bhvedabhyāsatā'vaśyaṃ nātra kāryā vicāraṇā ॥ 18 ॥

In this way (through the Maha Mudra), even the most unfortunate Yogi might obtain success. By this means, all the vessels of the body are roused and stirred into activity; life is increased and its decay is checked, and all sins destroyed. All diseases are healed, and the gastric fire is increased. It gives faultless beauty to the body, and destroys decay and death. All fruits of desire and pleasure are obtained, and the senses are conquered. The Yogi fixed in restful awareness acquires all the above-mentioned things, through practice. There should be no hesitation in doing so. (18)

Research has revealed the health benefits gained by practicing mudras include freedom from disease, hunger, thirst, fainting, fatigue, indigestion, skin diseases, constipation and more. Besides this, mudras directly activate the prana and awaken the inner potential energy (Kundalini shakti) in us, manifesting the space, state and Shaktis of Paramaśiva.

Mudras are a crucial component of the Yogic method for Kundalini Awakening. Kundalini is the ultimate inner potential bio-energy that is available to each one of us. It is the largest untapped natural resource lying with humanity. When Kundalini energy is awakened with the right knowledge, right context, right understanding, right technique, right process, and above all, through the direct deeksha (initiation) by a living Avatar (incarnation), it can give us anything we want.

Bandha is internal awakening of the Kundalini Shakti. It is a Sanskrit term that means 'conducive to'. It is the active maintenance of a state of contraction or pressure in the body by the yogi, initially practiced and eventually naturally occurring contractions of different body parts. Bandhas are performed by making muscular and diaphragm contractions in specific parts of the body that pump energy into dormant or stagnant areas of the body.

Without bandhas, energy tends to leak out, tends to be blocked, or dissipated due to our lifestyle etc. Here bandhas are the bridge between the disconnected areas of the energy circuit. This is the reason that this pumping and re-alignment of Prana (vital life energy) and Kundalini Shakti (inherent potential energy), brings tremendous healing and balancing to the physical, emotional and neurological systems.

Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Cudamany Upanishad, Verse 47

अपानप्राणयोऐर्वÈयं क्षयाÛमूत्रपुरीषयोः । युवा भवǓत वृद्धोऽͪप सततं मूलबÛधनात ्॥ ४७ ॥

apānaprāṇayoraikyaṃ kṣayānmūtrapurīṣayoḥ | yuvā bhavati vṛddho'pi satataṃ mūlabandhanāt ॥ 47 ॥

That Yogin who knows the Udiyana, Jalandhara and Mula-bandha is the receptacle of Liberation.

Bandhas are practised along with many Asanas and Pranayamas to bring the Prana Shakti also known as our vital energies under control. The difference between Mudra and Bandha is that the Bandha is practising a focus, and maintaining that lock as long as possible, whereas the actions of contracting and releasing are more indicative of a Mudra.

Bandhas assist in pushing the Kundalini energy up the spine. The muscular contractions help prevent the energy from flowing back downwards and getting dissipated. These bandhas generate a certain flow along the spinal column, where there are energy points called Chakras which correspond to major regulatory glands in the body and also serve as storehouses and distribution houses for prana shakti.

known as the root lock that happens and works with the Mūladhara Chakra. It is a contraction of the pelvic floor muscles. Pranic energy which normally flows out of the body is prevented from leaking and instead raised to the higher chakra energy centers along the spine. Locking this flow of energy at the base of the spine is referred to as yoni bandha. Mūla-Bandha is the most important Bandha and should be maintained during breathing exercise. The benefit is that it brings perpetual youth.

known as the abdominal lock and therefore happens in and works with the Manipuraka Chakra. It is performed by bringing the navel inwards, towards the spine. Through this action, prana flows more easily into the Sushumna Nadi, the central energy channel along the spine where the kundalini energy can move up the chakra centers.

known as the tryanbandha, the combination of the three previous bandhas together. It is performed in sequential order, or it happens automatically for the more advanced yogi. It has a powerful effect to awaken the Kundalini Shakti, circulating energy through all the Chakras, and pierce through the psycho/physical knots known as Granthis. This leads to a stronger physiology ready to radiate the state, space and powers of Paramaśivattva!

The seven chakras, directly or indirectly associated with each bandha are:

Mūladhara - the root chakra located in the perineum and associated with the adrenals.

Swadhisthana - chakra located at the level of the pubic bone and associated with the reproductive organs.

Manipuraka - chakra located at the navel and associated with the pancreas and adrenals

Anahata - chakra located at the heart center and associated with the thymus gland

Vishuddhi - chakra located at the throat and associated with the thyroids.

Ajna - chakra located at the point between the eyebrows and associated with the pineal gland

Sahasrara - chakra located at the crown of the head and associated with the pituitary gland

The chakras are subtle energy centers and not physical organs. Performing Bandhas help to push the Kundalini energy upward through the chakras. Thereby diseases can be cured and the function of their associated physical, psychological and neurological systems can be optimized.

The Natyashastra describes 'The combined movement of the hands and feet' as a karana in sacred dance. It involves synchronized movements of the feet, hips, hands and even the fingers. The 108 karanas can be seen frozen in various temple sculptures and were used in the sacred dance. For the very first time THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM reveals the effect of karanas on the body and mind and the breathing patterns that they trigger.

Performing the karanas puts you into a state of high awareness of your body engaging multiple body parts at the same time. The half squatting position commonly called the aria mandi is common to most karanas, which when performed aligns the body to the alignment of the Cosmos. Several triangles can be drawn along the lines of the body, therefore this posture enables the microcosm to connect to the macrocosm. The seven chakras are in complete alignment and aids the Kundalini to raise to the Sahasrara.

These 108 karanas were revealed by Paramaśiva to his gana Tandu who then teaches it to Bharata – the author of the Natyashastra. The karanas incorporated into the Prathama Vinyasa Krama are Urdhvajanu, Ardhasvastika, Anchita, Ghurnita, Katichinna, Nikuttaka and Valita.

THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM delivers a major conscious breakthrough to the field of Yoga through incorporating these dance movements. Through Paramaśiva's in-depth instructions, energy and movement is taken to the next level, as seen in this example of karana:

॥ वामेपुçपपुटः पाæवर्ध्वेपादोऽग्रतलसञ्चरः तथा च सÛनतं पाæवर्ध्वंतलपुçपपुटं भवेत ्॥1॥

॥ vāme puṣpapuṭaḥ pārśve pādo'gratalasañcaraḥ tathā ca sannataṃ pārśvaṃ talapuṣpapuṭaṃ bhavet ॥1॥

On the left side, pushpapuTa in the hand, foot in agratalasanchara, And sannata on the side results in Tala-pushpapuTa.

Tejo Bindu Upanishad 1. 29 Ǻçटीं ज्ञानमयीं कृ त्वा पæयेद्ब्रह्ममयं जगत ्। सा Ǻिçटः परमोदारा न नासाग्रावलोͩकनी ॥ २९ ॥ dṛṣṭīṃ jñānamayīṃ kṛtvā paśyedbrahmamayaṃ jagat । sā dṛṣṭiḥ paramodārā na nāsāgrāvalokinī ॥ 29 ॥

When seen with the sight of pure knowledge, the Universe appears filled with the essence of Brahman, the Ultimate Expansive Consciousness. It is that sight [dṛṣṭiḥ] which uplifts and raises, not the looking at the tip of one's nose.

In the science of Yoga, context and intention are everything. Why you bend your body matters: for whatever intention you move the body, that experience will be delivered to you. That is why in KAILASA's THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Yoga, we maintain the space of Yoga as a ritual, as a direct connection between Paramashivam and us. With every asana, it is important to maintain a strong visualization of that asana. Many asana names are a direct meditation upon different gods and goddesses. Some asanas take the form of specific animals or other living creatures. When we keep a clear visualization of each form we are embodying, the body can settle into the depth-experience of each and every posture.

Many times Paramaśiva tells in the scriptures that Oneness can be experienced through seeing Him in everything, in each and every point we bring our gaze to. Through the sequence of 108 asanas, you will be guided to meditate upon specific visualizations for each asana.

Japa is the internal chanting of a mantra with the visualization of it rotating around the throat in a circular way, allowing the yogi to feel the mild vibration of that mantra.

When chanting, wear an energized rudraksha bead exactly on the Vishuddhi chakra, in the hollow of the throat. This is the place where the air is getting converted into sound. If you wear energized rudraksha there, constantly every word coming out will have the coat of that mantra.

It becomes like the ajapa japa. You will see this rudraksha and the mild vibration meeting, and the kundalini in you will be awakened.

Ajapa Japa is one of the most powerful process and technique. It releases a certain kind of energy from our body, and nectar from the throat. When you do Ajapa Japa, it is not that every second you chant once; your heart chants, your lungs chant, your throat chants! The more and more deep it goes into your being, more and more parts of your being resonates with that.

Mahavakya mantras refers to the Ultimate mantras of all mantras, used to invoke the Divine presence. Throughout the Dvithiya Vinyasa Krama, we implement mantras and mahavakyas as powerful japas (repetitive chants) while bending the body. These mantras were gifted by THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM to direct connect us to Paramaśiva. The following page shows the japas used throughout the 108, 308 and 508 asana sequences.

~ SOHAM ~

~ SHIVOHAM ~

~ SADASHIVOHAM ~

~ MAHASADASHIVOHAM ~

~ OM NITHYANANDOHAM ~

~ OM NITHYANANDA MAHASADASHIVOHAM ~

~ OM NITHYANANDA PARAMASHIVOHAM ~

Hathatatvakaumudi 18. 6 explaining the benefits of chanting:

यत्तस्य देवता माया ͪवरूपकरणाश्रया | स्वÜनेऽͪप न भवेत्तस्य Ǔनत्यं द्वादशजाÜयतः ॥ ६ ॥

yattasya devatā māyā virūpakaraṇāśrayā | svapne'pi na bhavettasya nityaṃ dvādaśajāpyataḥ ॥ 6 |

By the grace of the deity being adored, one will not face distraction even in dream state if one chants (mantra) 12 times every day.

Mantra is a Sanskrit word that describes a sacred utterance, a sound, a syllable, a single word or a group of words. A Mantra has spiritual powers with or without syntactic or literal meaning. A disciple needs to be initiated into a mantra by his Guru, using the right procedures (mantra deeksha) for the mantra to have its maximum potency for that individual. It is given by the Guru and received with gratitude and respect by the disciple. Clear instructions are given about the number of repetitions, the right speed and duration of chanting, in order to experience the truth of the mantra.

Paramaśiva is Light (Consciousness) while PARASHAKTI is Sound (Creation). By mantras, a Yogi can unclutch from external things and be absorbed in the sounds of the mantra. The goal is to focus more and more on the subtle sound.

By abandoning the thoughts, a Yogi learns to listen to the nada. Nada is a sound which is based on the premise that the entire Cosmos consists of sound vibration. The practise of listening to nada leads to Oneness with the Ultimate, with MahaParamaśiva. Therefore, mantras lead a Yogi to live and radiate the state and space of Paramaśiva. When the body bends in a sequence of asanas, the aura (energy surrounding any person) opens up; therefore, only the highest vibrational sounds should be entering the space. That is why in KAILASA's THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Yoga, the Sanskrit pramanas (scriptural references from Source Texts) are continuously chanted out loud throughout the Vinyasa Kramas.

As the aura, or energy body, is vulnerable and opened up while bending the body in Yoga, the sounds listened to matter deeply. Whatever verbalizations you hear during that time impact your consciousness directly. The Sanskrit words of MahaParamaśiva are the most powerful verbalizations that can hit your system at this time.

Long before the rise of modern day bodybuilding methods, in the Vedic civilization, weights were applied to the body as a method to raise Kundalini, expand one's Consciousness and connect to the Divine, Paramaśiva. THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM has yet again, revealed another ancient science that breaks the mold and box that Yoga has been placed into; if you want to truly expand your Yoga practice on the mat, simply apply external weight to the body. Throughout His Divine Leela, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM has stated on a number of occasions of the importance of building the physical body and how it leads to various different benefits: you will stop falling into depression, you will become centered into Integrity, you will go beyond tiredness.

This is why THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM says, "Weight-lifting is a spiritual quality! I strongly promote, support all the activities of you working on your body, like weight- lifting, bodybuilding, everything." With this as a part of His vision for humanity, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM has done intense self research and has had a number of Akashic Revelations (revelations from the Cosmic archives), and has shared how this science was lived by the Natha Panthis, the Natha Sampradhaya Yogis, who used weights in combination with their Yoga practices.

From heavy stones to wooden logs, weight-lifting is not something new to the Vedic tradition. There are various benefits of adding weights, such as an increase in flexibility, improvement in strength and the deep, heavy breathing or pranayama that is involved. The ancient method of weight-lifting built into the Yoga-asana practice is a Yogic science involving traditional weights called "Karana Kattai" (commonly known today as "Karala Kattai"), and is the reason why the Natha Yogis are called "Karna Yogis". A karana kattai is a form of wooden stick, or heavy wood held in either one or both hands.

Today, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, has revived and evolved yet an- other Vedic science, this time with the revela- tion of adding weights, in the form of Karana Kattais, in the various KAILASA's THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Yoga asana sequences, which is being gifted to humanity, for the first time, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Yoga Vinyasa Krama sequences. However, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM says there should be clear definitions of what weight should be used at the beginning and how that weight should be dispersed as you progress. He says, "the Natha Yogis did not believe in having equal weights in both the hands.

If you are male, your left side should have more weight. If you are female, your right side should have more weight. So they have a clear proportion." The unique method of utilizing weights with a specific hand also leads to amazing health benefits. In another Akashic Revelation, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM revealed that anyone with a heart problem could add one ½ kg weight to the right hand and it will be completely healed. Thus, by adding weights with Yoga, it will heal the whole body in various dimensions.

Mandala is a representation of the Cosmos, and the human body is analogous to the Cosmos itself.

The Supreme Pontiff of Hinduism has stated, "Mandalas (representing the Cosmos) and yantras (representing a particular deity) correspond to the internal structure of retinal and geniculate cells. Their construction is based on the Tantric seers' intuitive knowledge of the minds' nature, its relationship with subtle channels of energy (nadis) in the body, and the human need for a symbolic life."

Yantra is a diagram into which a deity can be invited by using the corresponding mantra. They can be used towards achieving Oneness or self realisation. The symbolism of yantra represents a universal pattern and the mantra, the cosmic sound.

The combination of the two helps the sadhak (yogi performing the Yoga) to transcend the normal frame of reference and achieve a higher state of awareness, in which the individual being and the universal being are one.

Shaastra Pramana Devirahasya, Revealed by Bhairava

अथाहं तेप्रवक्ष्याͧम भवाÛया यÛत्रमुत्तमम ् | मूलमÛत्र रहस्याढ्यं सवर्वͧसद्ͬधप्रदायकम ् || ǒबÛदुिस्त्रकोणं च षडश्रयुÈतंवृत्तं च नागारकलादलाढ्यम ् | वृत्तत्रयं भूसधनत्रयं स्यात ्श्रीचक्रमानÛदपदं भवाÛयाः ||

athāhaṃ te pravakṣyāmi bhavānyā yantramuttamam | mūlamantrarahasyāḍhyaṃ sarvasiddhipradāyakam || 50 ||

bindustrikoṇaṃ ca ṣaḍaśrayuktaṃ vṛttaṃ ca nāgārakalādalāḍhyam | vṛttatrayaṃ bhūsadanatrayaṃ syāt śrīcakramānandapadaṃ bhavānyāḥ || 51 |

Now I shall reveal the yantra of Bhavani who is adorned with the mula mantra and that which bestows all sid- dhis. The Srichakra of Bhavani that resonates with the state of Bliss, has a Nindu, Trikona, has a hexagon, circle, naagaarakalaa dalaad-hyam. It has three circles, it has three houses called Bhu

• The cosmic form (the diagram of evolution and development of the Cosmos)

• The form of the human organism (the diagram of the inner circuits of the body)

• The form of the Goddess Tripura Sundari (because the Goddess is energy, which pervades the entire phenomenal world)

In the Sri Chakra, The 5 downward pointing triangles or Shakti triangles are manifested as 5 tanmatras (sound, touch, sight, taste, smell), five mahabhutas (akasha, air, fire, water and earth), five sense organs (ear, skin, eyes, tongue and nose), and five organs of action (hands, feet, mouth, genitals and anus). In the human body, these 5 elements are skin, nerves, flesh, fat and bones.

The 4 upward pointing tri- angles which are Shiva triangles, represent the male energy and exist as chitta (being), buddhi (intellect), ahamkar (ego) and manas (mind).

The bindu (circle) in the center represents the Divine Mother, the bindu in the Sahasrara Chakra represents the Individual consciousness, which is the self, jiva.

In the Thrithiya Vinyasa Krama, we will be practicing Yoga on the mat along with Sri Yantras energized by THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM. With the presence of this mandala, the pure consciousness of Paramaśiva and Parashakti will be infused into the biomemory.

In the Vedagamic lifestyle, abharana or jewelry is not only worn for decorative purposes but has a spiritual significance. Each metal and jewel holds a certain energy and provides specific benefits to the body when worn. As a result, people adorn themselves fully from head to toe.

Rudraksha jewelry is the traditional abharana worn by Paramaśiva, and while performing the THRITHIYA Vinyasa Krama (TVK). As the manifestation of the teardrop from Paramaśiva's Third Eye, the rudraksha energy bead is able to hold and radiate energy unlike any other stone.

The sundara vadam and the kantha mala are the chosen abharana by THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM for the Vinyasa Krama sequence.

Paramaśiva specifically mentions how Shiva bhaktas should adorn themselves:

The Sundara Vadam are the traditional rudraksha earrings which provide balance to the body while performing the TVK sequence. They also increase the space of listening in the yogi, allowing them to tune their body to the cosmic geometry during the practice.

Wearing the rudraksha necklace on the vishuddhi chakra as the kantha mala given by the guru radiates the energy of the mantra initiated by the guru, acting as a mechanized japa for the yogi. Performing the TVK sequence while wearing the kanta mala and sundara vadam takes the ritual of Yoga to the next level, infusing the yogi with the master's energy and Oneness space at all times.

Makuta Agama from Parashiva to Rudra, Rudrakshadhāranam, Kriya Pāda

के यूरकटके सूत्रं कु ͯक्षबÛधेͪवशेषतः। सुÜतेपीठेसदा कालं रुद्राक्षं धारयेÛनरः॥ ǒत्रशतं त्वधमं पञ्चशतं मध्यममुच्यते। सहस्रमुत्तमं प्रोÈतमेवं भेदेन धारयेत ॥

keyūrakaṭake sūtraṃ kukṣibandhe viśeṣataḥ । supte pīte sadākālaṃ rudrākṣaṃ dhārayennaraḥ ॥ 19॥ triśataṃ tvadhamaṃ pañcaśataṃ madhyama- mucyate । sahasramuttamaṃ proktamevaṃ bhedena dhārayet ॥ 20॥

A Shiva bhakta should wear Rudrakshas round his crown, earring, chain, round the ear, armlet, at all times, and specially round the stomach (kukṣibandha), while he is sleeping, drinking, etc.

Aushadha is the sacred alchemy science from the ancient Siddha tradition. It combines sacred herbs, prana (the cosmic force energy), and most importantly the Shaktipada (entanglement energy) of Paramaśiva (the ultimate), which can be ingested or physically applied to enter into the body. Through this ancient science, the state, space, and powers of Paramaśiva can be experienced, giving access to the 25 states of Consciousness.

Like how a perfect mirror reflects the sun perfectly, so does a perfect body reflect consciousness. The science of Aushadha - sacred herbs prepared as per Agamas (Source book of Hinduism revealed directly by Paramaśiva) - is a way to make the body like a pure mirror!

Because certain herbs are capable of holding thought currents and transmitting them into you, they can be infused with the Oneness experience during the Aushadha making process and directly consumed. Aushadha heals the physical, physiological, and psychological components of your being by tempering and transmuting the whole system, allowing you to be a pure reflection of Paramaśiva, the pure Superconsciousness. As a direct science from the Agamas, it is a direct teaching of Paramaśiva revived by The Avatar to raise humanity to the next level of consciousness.

Kumkum is processed turmeric. It also has the capacity to penetrate the skin and enter into the system. When applied to the brow center, it decalcifies the third eye, Ajna chakra, and also allows you to manifest powers.

Jnananjana is an eyeliner, the knowledge eyeliner, made with pure ghee and pure cotton wick. They are lit by a lamp energized through the Awakened Third Eye of an Incarnation or an Enlightened Being. His very bio-energy is instilled in that fire and the smoke which comes out of that fire is captured on a silver vessel and the pure cow ghee is added to that.

Through the proper process, an alchemy product called jnanānjana is prepared. That jnanānjana applied on three eyes, detoxifies all the three eyes and raises your frequency, making you understand the 5 aspects of Ishvara, 11 dimensions of Universe, and 25 states of Consciousness – the whole Maya Matrix. Jnanānjana, applied on all three eyes, makes you all manifest all the powers of Paramaśiva. It is alchemy science to master the Maya Matrix.

Aushadha is a key component of authentic Yoga, to fully engage all the senses and stimulate the body through the alchemical processes. The aushadhas selected for this process are turmeric, kumkum, jnananjana, and sandalwood.

Turmeric is one of the most powerful ways to detoxify the body and absorb higher levels of prana throughout your Yoga practice. It has the property of entering the system through the skin and directly absorbing neuro-toxins built up in the body. Every micro milligram of turmeric that gets into your system will clean ten times that of fluoride toxin. Turmeric is applied to the temples to completely detoxify the entire system and help you manifest powers of Paramaśiva.

Sandalwood is used to invoke Divine energies. It is one of the most powerful medicines in Ayurveda for detoxing, cooling the body, healing wounds, and healthy skin. It is famous for its anti-aging qualities but also its spiritual properties, like clearing the mind and reducing stress. THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM uses sandalwood as one of the components in all of His aushadha processes.

Paramaśiva reveals jñāna-anjana in Sri Guru Gita to Devi:

अज्न ्-ǓतͧमÛधर्वस्य ज्न अÛजनल्कय | कु रुिÛम्लत येन तस्मैǐरगुरवेनम ajñāna-timirāndhasya jñāna anjanaśalākayā | cakṣurunmīlitaṁ yena tasmai śrigurave namaḥ || 59 ||

One, who removes the blinding darkness of the eyes, caused by the absence of true liberating knowledge, by applying jñāna-anjana, the sacred black eye-liner anointing the three eyes, which is of the essence and bio-energy of pure knowledge, and awakens the all-pervasive infinite eye, cakṣuḥ, the intra-organ through which 'all that is' is seen, onto that Sri Guru, I surrender. THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM reveals the beneftis of turmeric and kumkum:

Atma Pramāṇa - आत्मा प्रमाण

Rubbing the turmeric and applying kumkum, that detoxifies the intra-organ called Third Eye. Putting your attention on the Third Eye, activates something called Ajna, means the energy to activate the intra-organ called Third Eye happens by putting your attention on it.

Part 2: Prathama Vinyasa Krama - The original authentic Yoga directly from the Sources - Kailasa's Nithyananda Yoga_English_part_2.md

The Nithyananda Yoga Paddhati is the combination of the Prathama Vinyasa Krama (PVK), Dvithiya Vinyasa Krama (DVK) and Trithiya Vinyasa Krama (TVK) are the first ever sequences of synchronized traditional asanas. This is yet another Divine gift in the field of Yoga delivered by the Avatar THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM. It is the only Yoga in the world to revive physical postures along with the chanting of their Sanskrit pramanas and there is no other asana sequence in the world right now which accomplishes asanas.

On average, other vinyasa kramas contain anywhere from 20 to maximum 60 Yoga asanas. Through these sequences, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM is yet again breaking the barriers of logic and our perceived limits.

Each of the DVK's asanas all have original scriptural references which are followed precisely in every class. From the way we hold our hands to where we place our gaze, every detail is aligned to Paramaśiva's instruction.

While performing the Trithiya Vinyasa Krama, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM has explained that the body's senses are so stimulated and overwhelmed that the body is able to directly experience the state of samadhi.

The ancient practice of having a Tantradharak is being revived through the TVK. A Tantra-dharak is one who holds the space for the ritual of Yoga to happen. They set the context of Yoga as a Hindu ritual and lead the Sanskrit chanting of all the Yoga pramanas.

These sequences are being selected by the Avatar Himself to bring us to the next level with every performance. Simply by doing the TVK, one can experience direct Oneness with the Ultimate: ParamaShivoham. It delivers the experience of Divine entering man.

Seal the perineal floor; tensing the area between the anus and genitals.

Sucking the stomach inwards and then up, along with Mula Bandha. Can be done before or after exhalation.

Tucking the chin down and pressing it against the chest, creating a lock at the throat center.

Tucking the chin down and pressing it against the chest, creating a lock at the throat center.

Bhrumadhye - Gaze to the third eye

Nasagre - Gaze to tip of the nose

Urdhva - Gaze upwards

Nabhichakra - Gaze to Navel

Parshva - Gaze to side

Śambhavi - Gaze out, but eternally within

Inhale deeply, visualizing heat, flames, raising up along the spine to the navel center, then hold the breath.

Gently place the tongue against the back of the teeth and inhale. Hold the breath then exhale slowly through the nose.

Place the tongue on the root of the mouth and inhale deeply making a 'hissing' sound, then hold the breath.

Inhale deeply and hold the breath. Then, focus on a slow, controlled exhalation out of the nose.

With a restricted breath, inhale through the nose, making the sound of a male bee. Hold the breath, then exhale buzzing like a female bee.

Inhale deeply through the nose, hold the breath comfortably then release through nose.

Continuously make quick burst exhalations out of the nose again and again, by pulling the stomach inwards and up.

Inhale deeply through the nose then lock the chin to the chest in jalandhara bandha. Hold the breath and then slowly exhale through the nose maintaining the throat lock.

Gods

Rishis, Sages, Yogis, Gurus

Visualizations are an integral component of each asana performed. Some postures may be physically identical, but can provide a completely different experience with the alteration of one's visualization.

When you are embracing each visualization, remember to embody the state & space of that object or entity. When you perform 'Samyama', embodying, contemplating, visualizing, you are downloading and installing that very bio-memory into your being. Thus, the manner and intensity of your visualizations play an important role in manifesting the state, space, powers, being, and super-consciousness of Paramaśiva.

Animals & Objects

The Trithiya Vinyasa Krama, and all other Nithyananda Yoga sequences, may be seen by some as only for 'Advanced' Yogis with extreme flexibility or abilities, but this is not the case. Throughout the sequence you will see each posture demonstrated by THE SUPREME PONTIFF, if you feel a posture may be too advanced, it's important to remember that if you are not able to perform it as described in the pramana, it does not mean it's notfor you!

All asanas have different variations and levels of regressions to suit your specific body-type and ability. Thus, if a posture seems too advanced or difficult, still make effort to perform the posture to the best of your ability while incorporating it's other components, such as mudras, bandhas, pranayama, etc.

With THE SUPREME PONTIFF initiation into these authentic yoga sequences – the manifestation of flexibility and health is inevitable, so long as your practice ritualistically and with a powerful intention, then it will be.

Paruśu Mudra

Index and thumbs touching one another.

Palms together, either in front of the heart center or above the head

Engaging, awakening the kunalini shakti towards Sahasrara chakra.

Fingers interlaced from inside out.

Press the tongue against roof the mouth, visualize catching amrita, the nectar of immortality, dripping down from the sahasrara chakra.

within.

Gazing out but eternally gazing

Place the index, middle and ring fingers at the heart center with thumbs and little fingers out.

Interlace and interlock all of the fingers from outside in (finger tips pressing against palms)

The downward facing palm of the right hand blessing the world.

Bring the thumbs and little fingers together and spread all fingers, opening up the palms.

Traditional dance movements, which take place in between certain asanas. The Yogi should move with gracefuly, consciously, from the space of bhakti towards Paramaśiva and Guru.

While performing certain asanas, weights may be added to various parts of the body in different ways. Look for the below weight symbols to increase the intensity of the posture during suggested asanas. The Yogi may also use/apply weights to any posture that they feel safely increases the intensity of the posture to enhance strength or to improve flexibility.

~ Take a ceremonial bath/shower ~

~ Complete the Shuddhi Kriya cleansing techniques: Eye wash, Nasal cleansing, Enema, evening Haritaki powder ~

~ Consume 1 cup of turmeric juice (water mixed with a pinch of turmeric and ahimsa-honey) ~

~ Where black clothes ~

~ Remove your upper cloth / t-shirt (for male bodies only) ~

~ Tie your hair on top of the sahasrara chakra (with no loose ends) ~

~ Wear a kantha mala, Rudraksha bead at the throat center ~

~ Wear Sundaravanam earrings, hooped Rudraksha earrings ~

~ Apply sandalwood paste and turmeric to either side of the temples ~

~ Apply jnana-anjana onto the Third Eye, then Kum-Kum, the processed turmeric on third eye as well ~

~ Apply Bhasma, sacred ash, to all 16 points of the body: Forehead, wrists, elbows, shoulders, traps, neck, earlobes, obliques, stomach and chest ~

~ Have a quiet place for your practice, free from all distractions and potential disturbances ~

~ Space for your Yoga mat to face towards the West~

~ Place an image of the Sri Chakra either above (ex. on the ceiling) or below you (ex. below the Yoga mat) ~

~ A cup of water and spoon (from Puja kit) for the ritualistic cleansing ~

~ Have an Atma Murthi, life-sized image/deity of The SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, facing towards the East ~

~ A set of Karla Kattai's (wooden weights), dumbbells, or any preferred method to apply external weight to the body ~

Shastra Pramana Ishvara Gita Verse 52

नमस्कृ त्याथ योगÛद्रािच्छçयांæचैव ͪवनायकम ्। गुरुञ्चैव च मांयोगी युञ्जीत सुसमाǑहतः ॥५२॥

namaskṛtyātha yogandrācchiṣyāṃścaiva vināyakam।guruñcaiva ca māṃ yogī yuñjīta susamāhitaḥ ॥52॥

The Yogi should perform the yogic process, by offering his devoted salutations (namaskar) to the disciples, to Vinayaka (Ganesha), his Guru, and onto Me (Ishvara Paramaśiva) by placing the self in the uniting space of oneness being absorbed in restful awareness.

nithyanandam paramasukhadam kevalam jnanamurtim dvandvaateetam gaganasadruham tattwamasyaadi-lakshyam ekam nityam vimalam achalam sarvadhi-sakshi-bhootam bhaavaateetam triguna-rahitam sadgurum tam namaami

I surrender to that Sadguru who is eternal bliss, the bestower of supreme happiness, the One, who is the embodiment of wisdom, who is beyond duality, who is omnipresent, to whom the Supreme goal is giving the Enlightement experience, who is eternal, pure and unshakeable, who is the silent spectator of all thought processes, who is beyond emotions and the who is without the three qualities called Sattva - Purity, Rajas - Passion and Tamas - Slumber

The Sri Mat Sarvajnanottara Agama states in the Yoga Pada section, Verse 10:

Without allowing the upper row of teeth to touch the lower teeth and without allowing the tongue to touch the corners of the mouth, and keeping his eyes half-closed and raised, the sadhaka should repeat the mulamantra of Siva in a perfect way as instructed by his Guru.

After chanting the Sadguru Vandanam, chant the Shiva Mula Mantra 11 times, internally...

I bow to the Supreme Consciousness, to that Consciousness who is my beloved teacher, I bow.

After chanting the Sadguru Vandanam and Shiva Mula Mantra 11 times...

Take one uddharani (spoon) of water from the panchapatra (cup) and pour it on the center of your right palm. Then with the chanting of the mantras drink the water from the palm three times:

With the base of the thumb wipe the lower and upper lips > Wash your hands > Touch the lower and upper lips with the index, middle and ring fingers together > Wash your hands > Touch both the nostrils (right and then left ) with the tip of thumb and index finger joined together

Touch the eyes (right and then left) with the tip of the thumb and ring finger joined together > Touch the ears (right and then left ) with the tip of the thumb and ring finger joined together >Touch the navel with the little finger and thumb joined together then the right and left chest > Wash your hands

With all the fingers, Touch the crown of the head and both the shoulders (right and then left)

"Yoga is not just for physical fitness and mental peace alone... Yoga is for manifesting the state, space, being, powers and super-consciousness of Paramaśiva!" -The SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM-

Sankalpa is a Sanskrit word which can be translated as 'resolve', or 'will', or 'determination'. When we make a sankalpa in Yoga Nidra it becomes a very effective tool for making profound changes to the way we think and feel. The right Sankalpa can reshape our personality and direction in life along positive lines. Sankalpa is a seed which we plant deep in the subconscious. It should be planted with strong willpower and feeling, at a time when the mind is relaxed and ready to accept and absorb it. Such a state occurs during Yoga nidra. Once the sankalpa is planted deep in the subconscious it gathers together the vast forces of the mind in order to bring about its fruition. This deep powerful seed will eventually manifest itself again and again at a conscious level and bring about changes in your personality and life.

(Below is the short Sankalpa, which can be chanted if this is the second Sankalpa of the day)

Om mamopatta Samasta durita kshaya dvara Sri sadguru prityartham Sri nithyanandeshwari adi shakti sameta Sri Nithyanandeshwara Paramaśiva prityartham Sri sarva deva Devi swarupa sadguru THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Swami kripa katakshena poorana aarogya yukta dridha gaatra yowgika sharira siddhyartham Param ashiva Shakti Aavishkaranaartham sakutumbasya jnanavairagya jivan mukti praptyartham KAILASA's THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Yoga bhyasam Karishye.

(Below is the long Sankalpa, which should be chanted if this is the first Sankalpa of the day)

mamopātta-samasta-durita-kṣayadvārā-bhagavacchré-THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM-paramaçivaprītyarthaṁ çré-THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM-parāçakti-sameta-çrénityānandeçvara-paramaçiva-prétyarthaà ca śubhe śobhane muhūrte adyabrahmaṇaḥ dvitīya-parārdhe śrī-śveta-varāha-kalpe vaivasvata-manvantare añöāviàçatitame nityayuge prathame pāde (çubha)________dvīpe ________ varṣe ________ khaṇḍe (when the puja is done in Bharat chant: jambu dvīpe bharata varṣe bharathaḥ khaṇḍe) meroù dakñiëe pārçveçakäbde asmin vartamāne vyavahārike (fill these blanks referring to thepanchangam – the Vedic almanac) ________-nāma -samvatsare-ayane ________-ṛtau ________-māse ________-pakṣe ________-śubhatithau ________-vāsara-yuktāyāṁ ________- nakñatra -yoga-karaṇa-evaṁ-guṇa-viśeṣaṇa-viśiṣṭāyāṁ asyāṁ śubhatithau çré-kailāsonnatadvādaçānta-çyāmalā-péöhārüòha çré-ménākñi-sundareçvarābhinna-svarüpa paraçiva-putra-ratna

kumāra

çré-pārvaté-stanyapāna-labdha-divya-jïāna-viçruta-sakala-nigamāgama-sārabhüta-dräviòa-veda-pravak tā çrémat-paramaçiva-karuëā-samadhigata-muktāmaya-caturaçrayāna-géyamāna-chatra-cāmaraçrécihnakāhalādi-samasta-biradāvalyalaìkāta jïāna-

vijïāna-cakravarti sarva-jana-saìgha-sadyo-nirvāëa-dékñāvyayāpavarga-varña viçrāëa jémütapara-mata-kalabha-kesari çaiva-siddhānta-sthāpanācārya çré-rājādhirāja-pāëòya-mahārāja-guru kñapaëa-çākyādi-mahāndhakāra-nivāraëa-jïānabhānu vékñaëānarhārha-dhvajocchedana-pürvakaçrémad-vāñabha-dhvaja-

sthāpaka çaiva-samaya-kartā sarvajïapéöhārüòha çré-jagadguruçré-jïānasambandha-deçika-svāmi-vāgéça-sundara-māëikyavācaka-svāminām-avatāra-bhüta çré-jïānasambandha-svāmi-punaruddhåta-çyāmalāpéöha-mahāsaàsthāna-jïānasāmrājya-çāsaka sarvajïapéöhārüòha trinavatyuttara-dviçatatama-gurumahāsannidhāna mahānirvāëipéöhasya-añöottara-sahasraçré-mahāmaëòaleçvara aöalapéöhasya-añöottara-sahasratama-añöottara-sahasraçré-aöalapéöhādhéçvara dharmamukti-svargapura-svarëapéöhasya-trayoviàça-gurumahāsannidhāna çrémat-paramahaāsa-parivrājakācāryavarya-saccidānanda-praëavasvarüpaçrotriya-brahmaniñöha-nityotsava-nityamaìgala-nityakalyāëa-nityarajita-THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM-mahāsaàsth āna-mahāsiàhāsana-péöha-kartā kailāsa-punaruddhāraka jagadguruçré-la-çré-bhagavacchré-THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM-çré-jïānasambandha-deçika-paramācārya- svāmināà prétyarthaà teñā pādāravindayoù bhakti-siddhyarthā gurukṛpā-kaṭākṣa-siddhyarthaṁ kṣema-sthairya-vīrya-vijaya-āyurārogya-aiśvaryāṇām abhivṛddhyarthaṁ dharmārtha-kāma-mokṣa-caturvidha-phala-purusārtha-siddhyarthaṁ samastaduritopa-śāntyarthaṁ samasta-maṅgala-avāptyarthaṁ bhagavacchré-THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM-prasādena-sakuṭumbasya-jïāna-vairāgya-jīvan-mukti-prāptyarthaṁ bhagavacchré-THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM-kāpā-kaöākñeëa-püraëa-ārogya-yukta-dāòhagātra-yaugikaçaréra-siddhyarthā paramaçivaçakti-äviñkaraëärthaà ca nityänanda-yogābhyāsā / nityänanda-kuëòaliné-rajju-yogābhyāsā/nityānanda-çivastambha-yogābhyāsā kariñye |

In order that the Master is pleased by the process of destruction of my Karmas and sins, I, for the benefit of myself during the second half of the life-time of Lord Brahma, during the Kalpa called Shweta Varaha, during the regime of Vaivasvata Manau, during the first quarter of the age called Nitya Yuga, in the island called Jambu, in the continent called Bharat Varsha, in the Hindu sub-continent called Bharatah Khanda, in the southern side of the Mt. Meru, in the Shaka era, during this auspicious year, which is one of the set of sixty years which is in practice of which Prabhava is the first year, in the auspiscious Ayana (Uttara/Dakshina), in the auspicious season, in this auspicious month, in the auspicious paksha (phase of the moon) (Waxing/Waning), on the auspicious tithi (no. of day from the new moon / full moon), on this auspicious day, during the auspicious nakshatra (Vedic star), auspicious yoga, auspicious karana - during such an auspicious moment, for pleasing Sri THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Sri Jnanasambandha Deshika Paramācharaya Swami – the one who is the incarnation of the Jnanasambandha who has adorned the Shyāmalā Pīta, who is the embodiment of Sri Mīnakshi Sundareshwara, who is the favourite son of Lord Paramaśiva, the incarnation who graced Himself as a Guru, the one who, because of drinking the milk from the breast of Mother Parvati created the Dravida Veda which is the essence of Vedas and Agamas, who is the establisher of the pearl palanquin received by the grace of Lord Paramaśiva, the founder of the Shaiva tradition, the one who has adorned the seat of Omniscience, the Master of the Cosmos, such a Master who has adorned the scared seat of Omniscience previously adorned by Jnanasambandhar, who is the 293rd Guru Maha sannidhanam of that spiritual kingdom established by Janasambandar, the Acharya whose feet even has the qualities of dignity , majesty , distinction , excellence and beauty, who is the in the state of Paramahamsa, the Acharya of all Sannyaasis that is all the wandering monks, who is the embodiment of the sacred syllable OM, who is the embodiment of the pure Truth, Consciousness and Bliss, who is the knower of the Vedas, who is the one established in the Super Consciousness, who is the Jagadguru who founded the Maha Simhasana of the spiritual kingdom - the THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM peetham which has festivity all around it all the time, which has auspiciousness, all great divine qualities, and is ever-alluring, for gaining devotion at the lotus feet of THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, for receiving the grace of the Master, for having growing security, fortitude, power, victory, longevity, health and wealth. For the fruition of the four goals of my life, that is – Dharma – living my life through righteous means, Artha – earning a living for myself through righteous means, Kama – fulfilling my desires through righteous means, and Moksha - liberation from all bondages that exist for me as a human being, for dissolving all my accumulated karmas, for receiving all auspiciousness, for living Enlightenment along with my whole family by the grace of the Master, I am directly worshipping the feet of the Enlightened Master THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM who is the embodiment of all the Gods and the Goddess.

Samana Kumbhaka Kumbhaka Paddhati 62

Mahamudra Bandha Shiva Samhita 4. 16-17

JAPA SOHUM

1. Sit in a comfortable cross-legged position with your head, neck and spine in a straight line. 2. Bring the index and thumbs together and place on top of the respective knees and engage all three bandhas.

Visualize Lord Shiva in your inner space

GAZE

MUDRA

Bindu Mudra Mudra Vidhanam Verse 3.5

Śāstra Pramāṇa - शास्त्र प्रमाण Trisikhi Brahmanopanishad 52

तत्सुखासनͧमत्युÈतमशÈतस्तत् समाचरेत । आसनं ͪविजतंयेन िजतंतेन जगत्त्रयम ्॥ ५२ ॥

Tat

sukhāsanamityuktamaśaktastat samācaret | āsanaṃ vijitaṃ yena jitaṃ tena jagattrayam ॥ 52 ॥

That, wherein comfort and steadiness are attained somehow or other, is known as the Sukhasana.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih 62

्

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

BINDU MUDRA Āpta Pramana - आÜत प्रमाण Mudra Vidhanam 11. 24

ǒबÛदु: मुद्रा तजर्वÛयंगुçठसंयोगागग्रतो ǒबÛदुमुǑद्रका ॥

tarjanyaṃguṣṭhasaṃyogāgagrato bindu mudrikā ॥

AKASHIC REVELATION The index finger and thumb tips joint together

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā

hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Visualize Yourself as Mount Kailash

Mahamudra Bandha Shiva Samhita 4. 16-17

PRANAYAMA

Samana Kumbhaka Kumbhaka Paddhati 62

JAPA SOHUM

1. Bring the legs into padmasana. 2. Bring palms together and raise them above the head. 3. Keep elbows straight and engage all three bandhas.

GAZE

MUDRA

Anjali Mudra Mudra Vidhanam

अथ वक्ष्येमहादेव पवर्वतासन मङ्गलं I यत ्कृ त्वा िस्थररूपी स्यात ् षट्चक्राǑदͪवलोपनम ्॥२३.५२॥

atha vakṣye mahādeva parvatāsanamaṅgalam। yat kṛtvā sthirarūpī syāt ṣaṭcakrādivilopanam॥23.52॥

O Mahādeva! now I shall talk about auspicious parvatāsana; Practising which (mental) stability is gained, and the penetration of the six cakras is called parvatāsana. (23.52)

To cleanse the urinary bladder, liver, spleen and diaphragm, Parvatasana must be done in seated and lying down positions. Also known as tadasana variation and can be practiced sitting or lying down.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ANJALI MUDRA Āpta Pramana - आÜत प्रमाण Mudra Vidhanam

ͩकचत ्आͩकु चत अगुययोः वाभमखु ◌ंकरयोः अयोयसबं धेअजलः

kinchit aakunchita angulyagrayoh svaabhimukham karayoh anyonyasambandhe anjali

With both palms facing each other, kept in close connection and having contracted the finger-tips a little makes Anjali mudra.

MAHAMUDRA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Dhyanabindupanisad 91 - 93

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्। आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ

procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Samana Kumbhaka Kumbhaka Paddhati

Mahamudra Bandha Shiva Samhita

JAPA SOHUM

1. Bring soles of the feet together in front. 2. Hold the left hand by the right and place the forehead on the ground behind the heels. 3. Engage all three bandhas and gaze to the nose.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

GAZE

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad

HALIPAVASANA Āpta Pramāṇa - आÜत प्रमाण Jogapradipyaka of Jayatarama 261 - 263

पूवर्वͪवͬध याहूं मेंजानौ उभैपगथली संपुट ठानो। ͪपçट पछैदोउ कर ल्यावो दǓछण कर सो वाम गहावो॥ 261 ͪपिçट हथेल्यां की हैए जोई अंसुसǑहत भूͧम धरैसोई। पुǓन ललाǑट भूपǐर ठाने एडयां लगता माǑह आनें॥ 262

pūrva vidhi yāhūṃ meṃ jānau ubhai pagathalī saṃpuṭa ṭhāno। piṣṭa pachai dou kara lyāvo dachiṇa kara so vāma gahāvo॥ 261 piṣṭi hathelyāṃ kī haie joī aṃsu sahita bhūmi dharai soī। puni lalāṭi bhūpari ṭhāne eḍayāṃ lagatā māhi āneṃ॥ 262

Bring both soles together. Bring both hands towards backside and hold the left hand by the right hand and place the hand on the ground. Place forehead on the ground (by bending forward) near the ankles. Gaze at the nose.

Body becomes purified. This asana facilitates kapalabhati. It makes you Dheera, a person who conquers the inner world.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Dhyanabindupanisad 91 - 93

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Samana Kumbhaka Kumbhaka Paddhati

Mahamudra Bandha Shiva Samhita

JAPA SOHUM

1. Keep soles of the feet together and forehead to the ground behind heels. 2. Stretch hands out in front of the feet and cup the palms, making a hallow. 3. Engage all three bandhas and gaze to the nose.

Visualize Yourself as a Snake

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad

NAGIPAVA ASANA Āpta Pramāṇa - आÜत प्रमाण Yoga Asanamala Sacitra

पूरब ͪवͬध पǐर आगानैनीचौ हौई कल्हूणी फणा स्यौ लगाई हाथ आगानैधरती लगावैपसाǐर दोऊ हाथ की अञ्जुली करै भू यडी पǐर लगावैǑद्रिçट नासा अग्र आसण कौ गुण सǐरर ǒबथा जाई

pūraba vidhi pari āgānai nīcau hauī kalhūṇī phaṇā syau lagāī hātha āgānai dharatī lagāvai pasāri doū hātha kī añjulī karai bhū yaḍī pari lagāvai driṣṭi nāsā agra āsaṇa kau guṇa sarira bithā jāī

Sit on the ground with legs extended in front. Bring both soles together keeping knees sidewards on the ground. Bend the head forward place elbows on legs and extend hands on ground. Form a hollow of hands. Direct the gaze at the tip of nose.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Dhyanabindupanisad 91 - 93

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Samana Kumbhaka Kumbhaka Paddhati

Mahamudra Bandha Shiva Samhita

JAPA SOHUM

1. Hold the big toes with index and middle fingers. 2. Stretch legs straight out and upwards, then cross into Padmasana. 3. Lean forward and down onto elbows. 4. Engage all three bandhas.

Visualize Yourself as a Bird

GAZE

MUDRA

Prana Mudra Mudra Vidhanam Verse 6.2

KOKILASANA Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (Uttara-Tantram) 23. 101-102

अथाÛयदासनं वक्ष्येयेन ͧसद्धो भवेÛनरः। अकस्माद् वायुसञ्चारं कोͩकलाÉयासनेन च॥२३.१०१॥ ऊद्धवर्ध्वेहस्तद्वयं कृ त्वा तदग्रेपादयो सुधीः । वृद्धाङ्गुçठद्वयंनाथ शनैः शनैः प्रकारयेत ् ॥२३.१०२॥

athānyadāsanaṃ vakṣye yena siddho bhavennaraḥ। akasmād vāyusañcāraṃ kokilākhyāsanena ca॥23.101॥ ūddharve hastadvayaṃ kṛtvā tadagre pādayo sudhīḥ। vṛddhāṅguṣṭhadvayaṃ nātha śanaiḥ śanaiḥ prakārayet॥23.102॥

Now I shall talk about another āsana by which one becomes a siddha; That is called kokilāsana by which the breath gets circulated instantly. (23.101) O Lord! raise both hands and stretch both legs upwards; And hold both the big toes, do this in a slow process. (23.102) Do the padmāsana properly by contracting and resting over the knee-joints.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

PRANA MUDRA Āpta Pramāṇa - आÜत प्रमाण Mudra Vidhanam, Nivedana mudrāḥ

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्। आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा

पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ

pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Samana Kumbhaka Kumbhaka Paddhati

Mahamudra Bandha Shiva Samhita

JAPA SOHUM

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad

गोडा बांवा पाद की आष मांǑहली सोय। दǓछ चरन को वाǐरलौ ता पǐर गुलफ समोय॥ ५३ ॥वामपाद को माǑह लौ बहुरो गुलफ जुजान। ता पǐर गोडा दǓछ की आंष बाǐरली ठान॥ ५४ बहुǐर भुजा दोउ कर की जोउ कहुण्या लगǓत प्रकारो सोउ॥ भुजपसाǐर अधर कǐर राषै नासाǑǺिçट वचन नǑह भाषै॥५५ दोउ हाथ सो आडैवाई मथैभुजा मथान की नाई॥ सकल पवन मथ्यो यूँजावै सो पुǓन नेती नाम कहावे॥५६ एसी भांǓत जुगǓत यह धरै त्रय संध्या साधन सो करै॥ सनैसनैआतुर नǑह होवै सब ही रोग देह के षोवै॥५७ अथवा रोग देह को नांही तीनवार साधैǑदन मांही॥ नाडी सबैसुध होइ रहै य तैदेह अमलता लहै॥५८

॥goḍā bāṃvā pāda kī āṣa māṃhilī soya। dachi carana ko vārilau tā pari gulapha samoya ॥ 53 ॥vāmapāda ko māhi lau bahuro gulapha ju jāna। tā pari goḍā dachi kī āṃṣa bārilī ṭhāna॥ 54 bahuri bhujā dou kara kī jou kahuṇyā lagati prakāro sou॥ bhujapasāri adhara kari rāṣai nāsādiṛṣṭi vacana nahi bhāṣai ॥55 dou hātha so āḍai vāī mathai bhujā mathāna kī nāī॥ sakala pavana mathyo yūm̐ jāvai so puni netī nāma kahāve॥56 esī bhāṃti jugati yaha dharai traya saṃdhyā sādhana so karai॥ anai sanai ātura nahi hovai aba hī roga deha ke ṣovai ॥57 athavā roga deha ko nāṃhī tīnavāra sādhai dina māṃhī॥ nāḍī sabai sudha hoi rahai ya tai deha amalatā lahai ॥58

Left knee above right ankle and left ankle below right knee, catch hold of two arms with hands and then extending the arms in front, churn it clock and anti clockwise observing silence. Gaze at the tip of nose. It purifies the body. Removes physical disorders. Body attains lightness. Nadis are purified. It churns the pranavayu. Practise it slowly in the morning, afternoon and evening.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih 62

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāmbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphalam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Dhyanabindupanisad 91 - 93

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Samana Kumbhaka Kumbhaka Paddhati 62

Uddiyana Bandha Yoga Sikhopanishad 106-109

JAPA SOHUM

1. Press the hands onto the ground, lifting the hips up high. 2. Lower the head then chest, 'scooping' the body forward and down again and again.

Visualize Yourself as an Elephant

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

Ûयुब्जं पादाग्रेभूमौकृ त्वा लंबीभूय मस्तकाग्रेǓनधाय Ǔनतंबं ऊध्वर्व मुत्रमय्य नाͧभलक्ष्यं भूमौ नाͧसकामाǓनय हस्ततलपयर्ध्वंत नयेत ्इत्थं पुनः पुनः कु यार्वत ्गजासनं भवǓत ॥ २५ ॥

nyubjaṃ pādāgre bhūmaukṛtvā laṃbībhūya mastakāgre nidhāya nitaṃbaṃ ūrdhva mutramayya nābhilakṣyaṃ bhūmau nāsikāmāniya hastatalaparyaṃta nayet itthaṃ punaḥ punaḥ kuryāt gajāsanaṃ bhavati ॥ 25 ॥

Being prone place the soles on the ground (ie. Bending forwards and lengthening the body keep both hands over the head and raise the hip upwards, the bring the nose near the ground which is at the level of the naval and then extend the nose up to the hands. Do in this way again and again. This is called Gajasana.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih 62

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāmbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphalam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

UDDIYANA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 106 - 109

कु म्भकाÛतेरेचकाद्औ कतर्वव्यस्तूड्ͫडयाणकः । बÛधो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाÉयोऽयं योͬगͧभः समुदाहृतः । उड्ͫडयाणं तुसहजंगुरुणा कͬथतं सदा ॥ १०७ ॥ अभ्यसेत ्तदतÛद्रस्तुवृद्धोऽͪप तरुणो भवेत ्। नाभेरूध्वर्वमधæचाͪप ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेÛमृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

Samana Kumbhaka Kumbhaka Paddhati 62

Uddiyana Bandha Yoga Sikhopanishad 106-109

JAPA SOHUM

1. Keep hands pressed into the ground and hips up high. 2. Alternate pressing the heel of one foot into the ground, while lifting the other heel up. 3. Repeat again and again.

Visualize Yourself As a Bear

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

एकै कम ् पादमाकु ञ्च्य गजासनम ्कु यार्वत ् Èशार्वसनम ्भवǓत II27II

ekaikam pādamākuñcya gajāsanam kuryāt rkśāsanam bhavati II27II

Assuming the position of Gajasana keep contracting the feet one by one (left foot and right foot alternatively pressing to floor). This is Rksasana.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih 62

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāmbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphalam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

UDDIYANA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 106 - 109

कु म्भकाÛतेरेचकाद्औ कतर्वव्यस्तूड्ͫडयाणकः । बÛधो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाÉयोऽयं योͬगͧभः समुदाहृतः । उड्ͫडयाणं तुसहजंगुरुणा कͬथतं सदा ॥ १०७ ॥ अभ्यसेत ्तदतÛद्रस्तुवृद्धोऽͪप तरुणो भवेत ्। नाभेरूध्वर्वमधæचाͪप ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेÛमृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

Samana Kumbhaka Kumbhaka Paddhati 62

Uddiyana Bandha Yoga Sikhopanishad 106-109

JAPA SOHUM

1. Stand tall on the tips of the big toes (with all other toes raised off the ground). 2. Keep head, kneck and spine in a straight line and bring the middle, index and ring fingers to the heart center.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MUDRA

Hridaya Mudra Mudra Vidhanam 4.4

VAISYASANA Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (Uttara-Tantram) 24. 34

के शेन पादयुगलं त्बद्ध्वा Ǔतçठेदधोमुखः । अथ वैæया वक्ष्येयत्कृ त्वा सत्यवाÛभवेत ्॥

keśena pādayugalaṃ tbaddhvā tiṣṭheedadhomukhaḥ । atha vaiśyā vakṣye yatkṛtvā satyavānbhavet ॥

Now I shall talk about vaiśyāsana doing which one becomes truthful. Place both the hands on the chest and place both toes one upon other and stand.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih 62

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāmbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphalam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

UDDIYANA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 106 - 109

कु म्भकाÛतेरेचकाद्औ कतर्वव्यस्तूड्ͫडयाणकः । बÛधो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाÉयोऽयं योͬगͧभः समुदाहृतः । उड्ͫडयाणं तुसहजंगुरुणा कͬथतं सदा ॥ १०७ ॥ अभ्यसेत ्तदतÛद्रस्तुवृद्धोऽͪप तरुणो भवेत ्। नाभेरूध्वर्वमधæचाͪप ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेÛमृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

कु िञ्चतं पादमुित्क्षÜय जनुस्तनसमं Ûयसेत प्रयोगवशगौ हस्तावूध्वर्वजानु प्रकीǓतर्वतम ्॥25॥

॥ kuñcitaṃ pādamutkṣipya janustanasamaṃ nyasetapraYogavaśagau hastāvūrdhvajānu prakīrtitam ॥ 25॥

A kunchita foot to be thrown up and the knee to be held up (stretched) on a level with the breast and the two hands to be in harmony with the dance.

1. Stand with heels touching, toes facing outwards at 45 degree angle. 2. Keep knees bent and both hands at the chest, elbows parallel to the ground. 3. Twist one knee towards the center then raise it up and back across the body to original position. 4. Simultaneously, as leg raises, follow the movement with the respective hand – raising it up and across the body. 5. Repeat on the other side.

Samana Kumbhaka Kumbhaka Paddhati 62

Mahamudra Bandha Shiva Samhita 4. 16-17

JAPA SOHUM

1. Interlace the fingers from outside in and hold onto the knee, pulling it up towards the chest. 2. Keep spine straight and engage all three bandhas.

Visualize Yourself Caressing a Baby

MUDRA

Sarvashankari Mudra Mudra Vidhanam 5.4

BALALINGASANA Āpta Pramāṇa

एकं जानुउरसि आलिंग्य स्थातव्यं बाललिंगनं भवति ॥ ८४ ॥

ekaṃ jānu urasi āliṃgya sthātavyaṃ bālaliṃganaṃ bhavati ॥ 84 ॥

Keeping one knee against the chest continue to stay embracing it. This is called Balalingasana.

SAMANA KUMBHAKA Āpta Pramāṇa

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa

लक्ष्येऽन्तर्बाह्यायां दृष्टौ निमेषोन्मेषवर्जितायां च इयं शांभवी मुद्रा भवति । सर्वतन्त्रेषुगोप्या महाविद्या भवति । तज्ज्ञानेन संसारनिवृत्तिः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa

शोधनं मलजालानांघटनं चन्द्रसूर्ययोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राभिधीयते॥ ९२ ॥ वक्षोÛयस्तहनुर्निवपीड्य सुͪषरं योनेæच वामाङ्घ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Samana Kumbhaka Kumbhaka Paddhati 62

Mahamudra Bandha Shiva Samhita 4. 16-17

JAPA SOHUM

1. Take one foot and pull it behind towards the buttocks, holding it with both hands. 3. Keep head, kneck and spine in a straight line and engage all three bandhas.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

PADA PIDANASANA Āpta Pramāṇa

िस्थत्वैकिस्मन ्पादतलेकराभ्यां वेष्टयेत्तनुम ् पृçठेसंस्थाÜय यत्नेन पादपीडनमासनम ्

sthitvaikasmin pādatale karābhyāṃ veṣṭayettanum pṛṣṭhe saṃsthāpya yatnena pādapīḍanamāsanam

Stand on one leg. Bend other leg to bring foot to the back. Hold foot with the hands.

SAMANA KUMBHAKA Āpta Pramāṇa

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa

लक्ष्येऽन्तर्बाह्यायां दृष्टौ निमेषोन्मेषवर्जितायां च इयं शांभवी मुद्रा भवति । सर्वतन्त्रेषुगोप्या महाविद्या भवति । तज्ज्ञानेन संसारनिवृत्तिः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa

शोधनं मलजालानांघटनं चन्द्रसूर्ययोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राभिधीयते॥ ९२ ॥ वक्षोÛयस्तहनुर्निवपीड्य सुͪषरं योनेæच वामाङ्घ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

NATARAJASANA

Visualize Yourself as Lord Nataraja

GAZE

MUDRA

Bindu Mudra Mudra Vidhanam

Verse 3.5

Mula Bandha Yoga Sikhopanishad 104-105

PRANAYAMA

Samana Kumbhaka Kumbhaka Paddhati 62

JAPA SOHUM

1. With respective hand, hold onto the sole of the foot from the inside. 2. Extend opposite hand forward, with index and thumb together. 3. Simultaneously, kick and pull the foot back and up while leaning forward.

NATARAJASANA Āpta Pramāṇa

उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम ्। नटराजं त्रिकोणं च सुप्ताङ्गष्ठप्रसारणे॥

uttānapādaṃ krauñcaṃ ca marīciṃ vīrabhadrakam । naṭarājaṃ trikoṇaṃ ca suptāṅgaṣṭhaprasāraṇe ॥

Uttanapadasana, Krauncasana, Maricyasana, Virabhadrasana, Natarajasana, Trikonasana, Supta padangusthasana and Supta prasarita padangustasana.

SAMANA KUMBHAKA Āpta Pramāṇa

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

BINDU MUDRA Āpta Pramana

ǒबन्दु: मुद्रा तर्जुन्यंगुष्ठसंयोगागग्रतो ǒबन्दुमुǑद्रका ॥

tarjanyaṃguṣṭhasaṃyogāgagrato bindu mudrikā ॥

AKASHIC REVELATION The index finger and thumb tips joint together

MULA BANDHA Śāstra Pramāṇa

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाति समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Samana Kumbhaka Kumbhaka Paddhati 62

Mahamudra Bandha Shiva Samhita 4. 16-17

JAPA SOHUM

1. Interlace the fingers from outside in and hold onto the knee, pulling it up towards the chest. 2. Keep spine straight and engage all three bandhas.

Visualize Yourself Caressing a Baby

MUDRA

Sarvashankari Mudra Mudra Vidhanam 5.4

BALALINGASANA Āpta Pramāṇa

एकं जानुउरसि आलिंग्य स्थातव्यं बाललिंगनं भवति ॥ ८४ ॥

ekaṃ jānu urasi āliṃgya sthātavyaṃ bālaliṃganaṃ bhavati ॥ 84 ॥

Keeping one knee against the chest continue to stay embracing it. This is called Balalingasana.

SAMANA KUMBHAKA Āpta Pramāṇa

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

AKASHIC REVELATION

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa

लक्ष्येऽन्तर्बाह्यायां दृष्टौ निमेषोन्मेषवर्जितायां च इयं शांभवी मुद्रा भवति । सर्वतन्त्रेषुगोप्या महाविद्या भवति । तज्ज्ञानेन संसारनिवृत्तिः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa

शोधनं मलजालानांघटनं चन्द्रसूर्ययोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राभिधीयते॥ ९२ ॥ वक्षोÛयस्तहनुर्निवपीड्य सुͪषरं योनेæच वामाङ्घ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Samana Kumbhaka Kumbhaka Paddhati 62

Mahamudra Bandha Shiva Samhita 4. 16-17

JAPA SOHUM

1. Take one foot and pull it behind towards the buttocks, holding it with both hands. 3. Keep head, kneck and spine in a straight line and engage all three bandhas.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

PADA PIDANASANA Āpta Pramāṇa

िस्थत्वैकिस्मन ्पादतलेकराभ्यां वेष्टयेत्तनुम ् पृçठेसंस्थाÜय यत्नेन पादपीडनमासनम ्

sthitvaikasmin pādatale karābhyāṃ veṣṭayettanum pṛṣṭhe saṃsthāpya yatnena pādapīḍanamāsanam

Stand on one leg. Bend other leg to bring foot to the back. Hold foot with the hands.

SAMANA KUMBHAKA Āpta Pramāṇa

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa

लक्ष्येऽन्तर्बाह्यायां दृष्टौ निमेषोन्मेषवर्जितायां च इयं शांभवी मुद्रा भवति । सर्वतन्त्रेषुगोप्या महाविद्या भवति । तज्ज्ञानेन संसारनिवृत्तिः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa

शोधनं मलजालानांघटनं चन्द्रसूर्ययोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राभिधीयते॥ ९२ ॥ वक्षोÛयस्तहनुर्निवपीड्य सुͪषरं योनेæच वामाङ्घ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Mula Bandha Yoga Sikhopanishad 104-105

JAPA SOHUM

1. With respective hand, hold onto the sole of the foot from the inside. 2. Extend opposite hand forward, with index and thumb together. 3. Simultaneously, kick and pull the foot back and up while leaning forward.

Visualize Yourself as Lord Nataraja

GAZE

MUDRA

Bindu Mudra Mudra Vidhanam Verse 3.5

NATARAJASANA Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 1. 51

उत्तानपादं क्रौञ्चं च मरीͬच ंवीरभद्रकम ्। नटराजं ǒत्रकोणं च सुÜताङ्गçठप्रसारणे॥

uttānapādaṃ krauñcaṃ ca marīciṃ vīrabhadrakam । naṭarājaṃ trikoṇaṃ ca suptāṅgaṣṭhaprasāraṇe ॥

Uttanapadasana, Krauncasana, Maricyasana, Virabhadrasana, Natarajasana, Trikonasana, Supta padangusthasana and Supta prasarita padangustasana.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih 62

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

BINDU MUDRA Āpta Pramana - आÜत प्रमाण Mudra Vidhanam 11. 24

ǒबÛदु: मुद्रा तजर्वÛयंगुçठसंयोगागग्रतो ǒबÛदुमुǑद्रका ॥

tarjanyaṃguṣṭhasaṃyogāgagrato bindu mudrikā ॥

AKASHIC REVELATION The index finger and thumb tips joint together

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

॥ व्यावृत्तपǐरवृत्तस्तुस एव तुकरो यदा अिञ्चतो नाͧसकाग्रेतुतदिञ्चतमुदाहृतम ्॥23॥

॥ vyāvṛttaparivṛttastu sa eva tu karo yadā añcito nāsikāgre tu tadañcitamudāhṛtam ॥23॥

In the ardhasvastika the karihasta to be alternately in vyavartita (vyavritta) and parivartita movement and then bent upon the tip of the nose.

॥ स्विस्तकौ चरणौ कृ त्वा कǐरहस्तं च दͯक्षणम्वक्षस्थाने तथा वाममधर्वस्विस्तकमाǑदशेत ्॥22॥

॥ svastikau caraṇau kṛtvā karihastaṃ ca dakṣiṇam vakṣasthāne tathā vāmamardhasvastikamādiśet ॥22॥

The two feet to make the svastika, the right hand making the karihasta gesture, and the left one lying on the breast.

1. From Araimandi (Heels together, toes pointing outwards and knees bent), bring right foot behind the other with toes down and heels up. 2. Keep left hand at the chest, and extend the opposite arm out wide, and like a pendulum, bring it back towards the chest (Karihasta). 3. While the arm swings, move fingers one by one inwards towards the palm, and then outwards (little finger then ring, middle and so-on). 4. Place right hand over the nose (Anchita Karana). 5. Uncross the ankles and repeat on the other side.

॥ वǓतर्वताघूͨणर्वतः सव्यो हस्तो वामæच दोͧलत स्विस्तकापसृतः पादः करणंघूͨणर्वतंतुतत ्॥32॥

॥ vartitāghūrṇitaḥ savyo hasto vāmaśca dolitaḥ svastikāpasṛtaḥ pādaḥ karaṇaṃ ghūrṇitaṃ tu tat ॥32॥

The right hand whirled round and the left in dola gesture, The feet drawn away from svastika position, is Ghurnita karana (Dola hand gesture: when the two shoulders are at ease in a karana and the two pataka hands are hanging down, the dola hand is produced.

1. From Araimandi, Heels together and feet pointing outwards, lift one heel up and slam it back down. 2. As one foot slams down, simultaneously raise up the other heel off the ground.

2. Slam the feet one after the other alternatively . 4. At the same time, keep the hands at the chest with elbows/forearms parallel to the ground and rotate the hands (one down, one up), alternating one facing upwards and the other downwards.

1. Visualize yourself as a skeleton. 2. Shake the body intensely.

॥ पयार्वयशः कǑटिæछÛना बाह्वोः ͧशरͧस पल्लवौ पुनःपुनæच करणं कǑटिच्छनं तुतद्भवेत ्॥11॥

॥ paryāyaśaḥ kaṭiśchinnā bāhvoḥ śirasi pallavau punaḥpunaśca karaṇaṃ kaṭicchinaṃ tu tadbhavet ॥11॥

The hip serially in chinna pose, two pallava hands held alternately and repeatedly on the Head. (Chinna- turned aside, in turning the middle of the waist. Pallava-The 2 pataka hand joined at the wrist

1. From Araimandi (Heels together, toes pointing outwards, knees bent), bring hands above the head with arms crossed and palms facing backwards. 2. Move the hips to one side and simultaneously uncross the arms wide above the head. 3. Come back to beginning position and repeat other side.

Samana Kumbhaka Kumbhaka Paddhati 62

Mahamudra Bandha Shiva Samhita 4. 16-17

JAPA SHIVOHAM

Visualize Yourself as a palm tree

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

1. Stand tall on tips of toes and raise hands up above the head beside the ears. 2. Engage all three bandhas.

TADASANA Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 3. 23

॥ महामुद्रा बधकोणौ ताडासन ͪवभेदकान ् ͪवनोत्तनम ्सदा कु यार्वदतवर्वित्न पǓत पǓतͪप्रया॥३.२३॥

॥ mahāmudrā badhakoṇau tāḍāsana vibhedakān vinottanam sadā kuryādatarvatni pati patipriyā॥3.23॥

The pregnant lady, who loves her husband, must always do Mahamudra, Baddha Konasana, Tadasana and their variations. She must not do Uttanasana.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih 62

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Dhyanabindupanisad 91 - 93

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Samana Kumbhaka Kumbhaka Paddhati 62

Mahamudra Bandha Shiva Samhita 4. 16-17

JAPA SHIVOHAM

1. From standing position, lean forward and down bringing hands flat on the ground. 2. Engage all three bandhas and bring forehead towards the knees.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

महामुद्रा बधकोणौ ताडासन ͪवभेदकान ् ͪवनोत्तनम ्सदा कु यार्वदतवर्वित्न पǓत पǓतͪप्रया॥३.२३॥

mahāmudrā badhakoṇau tāḍāsana vibhedakān vinottanam sadā kuryādatarvatni pati patipriyā॥3.23॥

The pregnant lady, who loves her husband, must always do Mahamudra, Baddha Konasana, Tadasana and their variations. She must not do Uttanasana.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih 62

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Dhyanabindupanisad 91 - 93

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Samana Kumbhaka Kumbhaka Paddhati 62

Jalandhara Bandha Yoga Sikhopanishad 109-112

JAPA SHIVOHAM

1. Keep hands flat on the ground, shoulder width a part and step feet back keeping toes on ground. 2. Tuck the chin to the chest (as in Jalandhara bandha) and rotate the head from side to side.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

TARAKŚVASANA Āpta Pramāṇa - आÜत प्रमाण Kapalakurantaka Hathabhyasa Paddhati 26

गजासन विस्थत्वा मस्तकं वारं वारं दͯक्षणकु ͯक्षम ् सव्यकु ͯक्षम ्नयेत ्तरÈæवासनं भवǓत

gajāsana vasthitvā mastakaṃ vāraṃ vāraṃ dakṣiṇakukṣim savyakukṣim nayet tarakśvāsanaṃ bhavati

Maintaining the position of gajasana extended the head frequently towards the right side of the belly and left side of the belly (alternatively). It is called Taraksvasana.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih 62

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

पूरकाÛतेतुकतर्वव्यो बÛधो जालंधराͧभधः ॥ १०९ ॥ कं ठसंकोचरूपोऽस ्औ वायुमागर्वǓनरोधकः । कण्ठमाकु ञ्च्य हृदयेस्थापयेद् Ǻढͧमच्छया ॥ ११० ॥ बÛधो जालंधराÉयोऽयममृताÜयायकारकः । अधस्तात ्कु ञ्चनेनाशुकण्ठसंकोचनेकृ ते॥ १११ ॥ मध्येपिæचमताणेन स्यात ्प्राणो ब्रह्मनाͫडगः । कु ण्डल्या ग्रिÛथत्रयͪवभेदनेन Ǔनͪवर्वकल्पकप्रािÜतः वज्रासनिस्थतो योगी चालǓयत्वा तुकु ण्डलीम ्॥ ११२ ॥

pūrakānte tu kartavyo bandho jālaṃdharābhidhaḥ ॥ 109॥ kaṃṭhasaṃkocarūpo'sau vāyumārganirodhakaḥ | kaṇṭhamākuñcya hṛdaye sthāpayed dṛḍhamicchayā ॥ 110॥ bandho jālaṃdharākhyo'yamamṛtāpyāyakārakaḥ | adhastāt kuñcanenāśu kaṇṭhasaṃkocane kṛte ॥ 111 ॥ madhye paścimatāṇena syāt prāṇo brahmanāḍigaḥ | kuṇḍalyā granthitrayavibhedanena nirvikalpakaprāptiḥ vajrāsanasthito yogī cālayitvā tu kuṇḍalīm ॥ 112 ॥

The bandha known as Jalandhara should be performed at the close of the Puraka (in-filling the vital air). This is of the form of constricting the throat with a view to obstruct the passage of vital air. After constricting the throat, he should establish (the vital air) firmly in the bosom. This is known as the Jalandhara bandha , which causes the full flow of nectar. Should the constriction of the throat be made with the immediate contraction of the nether part, by (performing) Pascimatana in the middle, the Prana (vital air) will reach the Brahma-nadi.

Visualize Yourself as a cobra

Mula Bandha Yoga Sikhopanishad 104-105

JAPA SHIVOHAM

MUDRA

Bhujangani Mudra Gheranda Samhita 3. 93-94

अङ्गुçठ नाͧभपयर्वÛतमधोभूमौ ͪवǓनÛयसेत ् कराभ्याञ्च धरां धृत्वा ऊध्वर्वशीषर्वः फणीव Ǒह देहािग्नवर्वधर्वतेǓनत्यं सवर्वरोगͪवनाशनम ् जागǓतर्वभुजगी देवी भुजङ्गासनसाधनात ्

nābhiparyantamadhobhūmau vininyaset karābhyāñca dharāṃ dhṛtvā ūrdhva śīrṣaḥ phaṇīva hi ॥ 41 dehāgnirvardhate nityaṃ sarvarogavināśanam jāgarti bhujagī devī bhujaṅgāsanasādhanāt ॥ 42

Keep the body from the toes to the navel on the floor and placing the palms of the hands also firmly on the floor, raise the head like a snake. This is called Bhujangasana. The fire of the body increases, all diseases are destroyed and kundalini Shakti is awakened by the practice of bhujangasana.

SAMANA KUMBHAKA Āpta Pramāṇa - आÜत प्रमाण Kumbhaka Paddhatih 62

नाभावापूयर्ववायुश ्-चेद्-देहेव्याÜय ͪवधाǐरतः कु िम्भतेज्वलनं ध्यायेत ्समानस्य तु कु म्भकः

nābhāvāpūrya vāyuś-ced-dehe vyāpya vidhāritaḥ kumbhite jvalanaṃ dhyāyet samānasya tu Kumbhakaḥ

When this vayu is filled up into the navel and held with concentration on fire, it is Samana-Kumbhaka.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Mula Bandha Yoga Sikhopanishad 104-105

JAPA SHIVOHAM

1. From tall plank position (on hands and feet), alternate bringing one knee in towards the chest back and forth.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

गजासनसंिस्थतौ जानुद्वयमाकु ञ्च्य वारं वारं कतर्वव्यं शशासनं भवǓत

gajāsanasaṃsthitau jānudvayamākuñcya vāraṃ vāraṃ kartavyaṃ śaśāsanaṃ bhavati

Assuming the position of Gajasana make contraction of the two knees again and again. This is called Shashasana.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira 104

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Mula Bandha Yoga Sikhopanishad 104-105

JAPA SHIVOHAM

1. From tall plank position (with hands and feet on ground), place one foot in between the two hands. 2. Simultaneously jump one foot back and bring the other in between the two hands, alternating again and again.

Visualize Yourself as a Chariot

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

गजासनसंिस्थतौ एकै कं पादं पुरोमागर्ध्वेण भ्रामǓयत्वा कतर्वव्यं रथासनं भवǓत

gajāsanasaṃsthitau ekaikaṃ pādaṃ puromārgeṇa bhrāmayitvā kartavyaṃ rathāsanaṃ bhavati

Assuming the position of Gajasana move the two feet ahead one by one (left foot and right foot alternatively) this is called Rathasana.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira 104

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Uddiyana Bandha Yoga Sikhopanishad 106-109

JAPA SHIVOHAM

1. Keep one foot flat on the ground, toes pointing forwards, and the knee bent at 90 degree angle. 2. Extend other leg back, keeping knee straight and toes pointed out at 45 degree angle. 3. Raise arms up parallel beside ears, pull the stomach in and up, and gaze to third eye.

Visualize Yourself as Lord Virabhadra

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

VIRABHADRASANA Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 1. 50-51, 2. 20

वाͧसçठमथकौिण्डÛयमूध्वर्वकु Èकु टमेव च अçटावक्रमथोत्तानमयूरं सेतुबÛधनम ् उत्तानपादं क्रौञ्चं च मरीͬच ंवीरभद्रकम ्। नटराजं ǒत्रकोणं च सुÜताङ्गçठप्रसारणे॥

vāsiṣṭhamathakauṇḍinyamūrdhvak ukkuṭameva ca aṣṭāvakramathottānamayūraṃ setubandhanam uttānapādaṃ krauñcaṃ ca marīciṃ vīrabhadrakam । naṭarājaṃ trikoṇaṃ ca suptāṅgaṣṭhaprasāraṇe ॥

Keep one foot forward, knee bent at level of hip. Back leg extended straight foot on an angle. Raise both arms upwards, near the ears, palms facing together.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira 104

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

UDDIYANA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 106 - 109

कु म्भकाÛतेरेचकाद्औ कतर्वव्यस्तूड्ͫडयाणकः । बÛधो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाÉयोऽयं योͬगͧभः समुदाहृतः । उड्ͫडयाणं तुसहजंगुरुणा कͬथतं सदा ॥ १०७ ॥ अभ्यसेत ्तदतÛद्रस्तुवृद्धोऽͪप तरुणो भवेत ्। नाभेरूध्वर्वमधæचाͪप ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेÛमृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

VIRABHADRASANA 24. (REPEATED)

PRANAYAMA

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Uddiyana Bandha Yoga Sikhopanishad 106-109

JAPA SHIVOHAM

1. Keep one foot flat on the ground, toes pointing forwards, and the knee bent at 90 degree angle. 2. Extend other leg back, keeping knee straight and toes pointed out at 45 degree angle. 3. Raise arms up parallel beside ears, pull the stomach in and up, and gaze to third eye.

Visualize Yourself as Lord Virabhadra

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

VIRABHADRASANA Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 1. 50-51, 2. 20

वाͧसçठमथकौिण्डÛयमूध्वर्वकु Èकु टमेव च अçटावक्रमथोत्तानमयूरं सेतुबÛधनम ् उत्तानपादं क्रौञ्चं च मरीͬच ंवीरभद्रकम ्। नटराजं ǒत्रकोणं च सुÜताङ्गçठप्रसारणे॥

vāsiṣṭhamathakauṇḍinyamūrdhvak ukkuṭameva ca aṣṭāvakramathottānamayūraṃ setubandhanam uttānapādaṃ krauñcaṃ ca marīciṃ vīrabhadrakam । naṭarājaṃ trikoṇaṃ ca suptāṅgaṣṭhaprasāraṇe ॥

Keep one foot forward, knee bent at level of hip. Back leg extended straight foot on an angle. Raise both arms upwards, near the ears, palms facing together.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira 104

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽन्तर्बाह्यायां दृष्टौ निमेषोन्मेषवर्जितायां च इयं शांभवी मुद्रा भवति । सर्वतन्त्रेषुगोप्या महाविद्या भवति । तज्ज्ञानेन संसारनिवृत्तिः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

UDDIYANA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 106 - 109

कुम्भकान्तेरेचकादौ कर्तर्व्यस्तूड्डियाणकः । बन्धो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाख्योऽयं योगिभिः समुदाहृतः । उड्डियाणं तुसहजंगुरुणा कथितं सदा ॥ १०७ ॥ अभ्यसेत्तदतन्द्रस्तुवृद्धोऽपि तरुणो भवेत् । नाभेरुध्वर्वमधश्चापि ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेन्मृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Uddiyana Bandha Yoga Sikhopanishad 106-109

JAPA SHIVOHAM

1. Stand tall and bring one foot to inner thigh. 2. Bring palms together and raise them up above the head, keeping elbows straight. 3. Pull the stomach in and up and gaze forward.

Hands above the head

Visualize Yourself as a Tree

MUDRA

Anjali Mudra Mudra Vidhanam 4. 3

VRKŚASANA Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita 2.35

वामोरुमूलदेशेच याम्यं पादं निधाय तु तिष्ठेत्तुवृक्षवद्भूमौ वृक्षासनमिदं विदुः॥ ३५

vāmorumūladeśe ca yāmyaṃ pādaṃ nidhāya tu tiṣṭhet tu vṛkṣavadbhūmau vṛkṣāsanamidaṃ viduḥ॥35

Vriksha: Stand straight on one leg (the left), bending the right leg, and placing the right foot on the root of the left thigh; standing thus like a tree on the ground, is called the Tree-posture.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira 104

नोभ्याम्-आरं सम् आकृष्य कुण्डल्याः पार्श्वयोः क्षिपेत् गच्चता तिष्ठता श्वस-ध आरणं न बलाद्-यदा अनिशं सहजः कुम्भः प्रोक्तः श्रि-कृ त्तिवाससा

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ANJALI MUDRA Āpta Pramana - आÜत प्रमाण Mudra Vidhanam 4. 3

किचित् आकु चित अगुययोः वाभमखु ंकरयोः अयोयसबं धेअजलः

kinchit aakunchita angulyagrayoh svaabhimukham karayoh anyonyasambandhe anjali

With both palms facing each other, kept in close connection and having contracted the finger-tips a little makes Anjali mudra.

UDDIYANA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 106 - 109

कुम्भकान्तेरेचकादौ कर्तर्व्यस्तूड्डियाणकः । बन्धो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाख्योऽयं योगिभिः समुदाहृतः । उड्डियाणं तुसहजंगुरुणा कथितं सदा ॥ १०७ ॥ अभ्यसेत्तदतन्द्रस्तुवृद्धोऽपि तरुणो भवेत् । नाभेरुध्वर्वमधश्चापि ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेन्मृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

Visualize Yourself as Lord Garuda

MUDRA

Namaskar Mudra Mudra Laksanam 7

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Mula Bandha Yoga Sikhopanishad 104-105

JAPA SHIVOHAM

1. Stand tall and place one foot at opposite hip. 2. Bring palms together in front of heart center. 3. Keep the standing leg 'straight as a rod'.

GARUDASANA Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (Uttara-Tantram) 23. 98-100

गरुडासनमावक्ष्येयेन ध्यानं स्थिरं भ्व। सवर्वदोषाद्विनिर्मुर्वक्तो भवतीह महाबली॥२३.९८॥ एकपादमुरौ बद्ध्वा एकपादेन द डवत ्। जङघापादसिÛधदेशेझानव्यग्रं व्यविस्थतम ्॥२३.९९ ॥ एतदासनमाकृ त्य प्रष्ठेसंहारमुद्रया। आराध्य योगनाथं च सदा सवर्ध्वेरस्य च॥२३.१००॥

garuḍāsanamāvakṣye yena dhyānaṃ sthiraṃ bhvi। sarvadoṣādvinirmukto bhavatīha mahābalī॥23.98॥ ekapādamurau baddhvā ekapādena da ḍavat। jaṅaghāpādasandhideśe jhānavyagraṃ vyavasthitam॥23.99॥ etadāsanamākṛtya praṣṭhe saṃhāramudrayā। ārādhya Yoganāthaṃ ca sadā sarveśrvarasya ca॥23.100॥

Now (I shall talk) garuđāsana doing which the mind becomes stable in this world; (And the practitioner) becomes free of all sorts of imperfections and becomes a mahābali (a person with super powers). Stand on one foot straight like a rod and place the other foot on the (opposite) thigh at the joint of the groin, doing so restless (practitioner for knowledge) becomes stable minded. After doing this āsana meditate on samhāra mudra; Then worship Yoganātha and sarveśvara.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira 104

नोभ्याम्-आरं सम् आकृष्य कुण्डल्याः पार्श्वयोः क्षिपेत् गच्चता तिष्ठता श्वस-ध आरणं न बलाद्-यदा अनिशं सहजः कुम्भः प्रोक्तः श्रि-कृ त्तिवाससा

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

NAMASKARA MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Raurava Agama - Mudra Laskanam Verse 7

ह्रुद्देशेतुनिपीड्येत हस्तयोरुभयोस्तलम ् ॥ ७ || नमस्कारा तुविज्ञेया मित्रिणा मन्त्रवंदने ।

hruddeśe tu nipīḍyeta hastayorubhayostalam ॥7 || namaskārā tu vijñeyā mantriṇā mantravandane ।

Pressing together the palms of right hand and left hand and holding them in front of the heart (i.e. the middle of the chest) is namaskārā mudrā. This mudra is to be shown by the mantriṇā, the knower of the mantra, at the time of doing the worship accompanied with relevant mantra.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पार्ष्ण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाति समीरणः ॥ १०४ ॥ प्राणापानौ नांदबिंदूमूलबंधेन चैकताम ्। गत्वा योगस्य संसिद्धिं यच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Kumbhaka Paddhati of Raghuvira Verse 104

Uddiyana Bandha Yoga Sikhopanishad 106-109

JAPA SHIVOHAM

1. Stand tall and bring one foot to inner thigh. 2. Bring palms together and raise them up above the head, keeping elbows straight. 3. Pull the stomach in and up and gaze forward.

Hands above the head

Visualize Yourself as a Tree

MUDRA

Anjali Mudra Mudra Vidhanam 4. 3

VRKŚASANA Āpta Pramāṇa - आÜत प्रमाण Gheranda Samhita 2.35

वामोरुमूलदेशेच याम्यं पादं निधाय तु तिष्ठेत्तुवृक्षवद्भूमौ वृक्षासनमिदं विदुः॥ ३५

vāmorumūladeśe ca yāmyaṃ pādaṃ nidhāya tu tiṣṭhet tu vṛkṣavadbhūmau vṛkṣāsanamidaṃ viduḥ॥35

Vriksha: Stand straight on one leg (the left), bending the right leg, and placing the right foot on the root of the left thigh; standing thus like a tree on the ground, is called the Tree-posture.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira 104

नोभ्याम्-आरं सम् आकृष्य कुण्डल्याः पार्श्वयोः क्षिपेत् गच्चता तिष्ठता श्वस-ध आरणं न बलाद्-यदा अनिशं सहजः कुम्भः प्रोक्तः श्रि-कृ त्तिवाससा

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ANJALI MUDRA Āpta Pramana - आÜत प्रमाण Mudra Vidhanam 4. 3

किचित् आकु चित अगुययोः वाभमखु ंकरयोः अयोयसबं धेअजलः

kinchit aakunchita angulyagrayoh svaabhimukham karayoh anyonyasambandhe anjali

With both palms facing each other, kept in close connection and having contracted the finger-tips a little makes Anjali mudra.

UDDIYANA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 106 - 109

कुम्भकान्तेरेचकादौ कर्तर्व्यस्तूड्डियाणकः । बन्धो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाख्योऽयं योगिभिः समुदाहृतः । उड्डियाणं तुसहजंगुरुणा कथितं सदा ॥ १०७ ॥ अभ्यसेत्तदतन्द्रस्तुवृद्धोऽपि तरुणो भवेत् । नाभेरुध्वर्वमधश्चापि ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेन्मृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

Visualize Yourself as Lord Garuda

MUDRA

Namaskar Mudra Mudra Laksanam 7

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Mula Bandha Yoga Sikhopanishad 104-105

JAPA SHIVOHAM

1. Stand tall and place one foot at opposite hip. 2. Bring palms together in front of heart center. 3. Keep the standing leg 'straight as a rod'.

GARUDASANA Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (Uttara-Tantram) 23. 98-100

गरुडासनमावक्ष्येयेन ध्यानं स्थिरं भ्व। सवर्वदोषाद्विनिर्मुर्वक्तो भवतीह महाबली॥२३.९८॥ एकपादमुरौ बद्ध्वा एकपादेन द डवत ्। जङघापादसिÛधदेशेझानव्यग्रं व्यविस्थतम ्॥२३.९९ ॥ एतदासनमाकृ त्य प्रष्ठेसंहारमुद्रया। आराध्य योगनाथं च सदा सवर्ध्वेरस्य च॥२३.१००॥

garuḍāsanamāvakṣye yena dhyānaṃ sthiraṃ bhvi। sarvadoṣādvinirmukto bhavatīha mahābalī॥23.98॥ ekapādamurau baddhvā ekapādena da ḍavat। jaṅaghāpādasandhideśe jhānavyagraṃ vyavasthitam॥23.99॥ etadāsanamākṛtya praṣṭhe saṃhāramudrayā। ārādhya Yoganāthaṃ ca sadā sarveśrvarasya ca॥23.100॥

Now (I shall talk) garuđāsana doing which the mind becomes stable in this world; (And the practitioner) becomes free of all sorts of imperfections and becomes a mahābali (a person with super powers). Stand on one foot straight like a rod and place the other foot on the (opposite) thigh at the joint of the groin, doing so restless (practitioner for knowledge) becomes stable minded. After doing this āsana meditate on samhāra mudra; Then worship Yoganātha and sarveśvara.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira 104

नोभ्याम्-आरं सम् आकृष्य कुण्डल्याः पार्श्वयोः क्षिपेत् गच्चता तिष्ठता श्वस-ध आरणं न बलाद्-यदा अनिशं सहजः कुम्भः प्रोक्तः श्रि-कृ त्तिवाससा

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

NAMASKARA MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Raurava Agama - Mudra Laskanam Verse 7

ह्रुद्देशेतुनिपीड्येत हस्तयोरुभयोस्तलम ् ॥ ७ || नमस्कारा तुविज्ञेया मित्रिणा मन्त्रवंदने ।

hruddeśe tu nipīḍyeta hastayorubhayostalam ॥7 || namaskārā tu vijñeyā mantriṇā mantravandane ।

Pressing together the palms of right hand and left hand and holding them in front of the heart (i.e. the middle of the chest) is namaskārā mudrā. This mudra is to be shown by the mantriṇā, the knower of the mantra, at the time of doing the worship accompanied with relevant mantra.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पार्ष्ण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाति समीरणः ॥ १०४ ॥ प्राणापानौ नांदबिंदूमूलबंधेन चैकताम ्। गत्वा योगस्य संसिद्धिं यच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Visualize Yourself as a Triangle

GAZE

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

1. Stand and step one leg far back. Keep front toes pointing forwards and back toes facing sideways. 2. Keep arms straight and bring front arm down towards ground beside foot, while other arm extends towards the

Mula Bandha Yoga Sikhopanishad 104-105

PRANAYAMA

Kumbhaka Paddhati of Raghuvira Verse 104

Sahaja Kumbhaka

JAPA SHIVOHAM

TRIKONASANA Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 2. 20

उत्तानपादं क्रौञ्चं च मरीͬच ंवीरभद्रकम ्। नटराजं ǒत्रकोणं च सुÜताङ्गçठप्रसारणे॥

uttānapādaṃ krauñcaṃ ca marīciṃ vīrabhadrakam । naṭarājaṃ trikoṇaṃ ca suptāṅgaṣṭhaprasāraṇe ॥

For cleaning the seven cakras, Vrksasana is considered very special. And for strengthening the reproductive organs, different variations of Konasana must be practiced.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira 104

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphalam ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Mula Bandha Yoga Sikhopanishad 104-105

1. Stand and step one leg far back. Keep front toes pointing forwards and back toes facing sideways. 2. Keep arms straight and bring front arm down towards ground beside foot, while other arm extends towards the

Visualize Yourself as a Triangle

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

sky.

TRIKONASANA Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 2. 20

उत्तानपादं क्रौञ्चं च मरीͬच ंवीरभद्रकम ्। नटराजं ǒत्रकोणं च सुÜताङ्गçठप्रसारणे॥

uttānapādaṃ krauñcaṃ ca marīciṃ vīrabhadrakam । naṭarājaṃ trikoṇaṃ ca suptāṅgaṣṭhaprasāraṇe ॥

For cleaning the seven cakras, Vrksasana is considered very special. And for strengthening the reproductive organs, different variations of Konasana must be practiced.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira 104

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphalam ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

॥ Ǔनकु ट्Ǒटतौ यदा हस्तौ स्वबाहुͧशरसोऽÛतरे पादौ Ǔनकु ट्Ǒटतौ चैव ज्ञेयंतत्तुǓनकु ट्टकम ्॥9॥

॥ nikuṭṭitau yadā hastau svabāhuśiraso'ntare pādau nikuṭṭitau caiva jñeyaṃ tattu nikuṭṭakam ॥9॥

The hands in nikuttita between the head and another arm, and the legs also moved in similar manner, is known as nikkuttakam. (Abhinava bharati on nikuttaka Kohala says- the raising and lowering (declining) of a body part is considered its nikuttana. By this, The Alapallava hand,s little finger's falling and raising is nikuttana. Also the Udghattita of the anchita foot.

"Having stood on the fore part if the foot, the heel is made to fall on the ground." The Chakara indicates Mandala Sthana. The Tense used for bahu-shirasi indicates alternative movement. The right hand with the right leg and vice versa. By this, having assumed the mandala sthana, After Chaturashra, having taken the hands in udvestita f perform nikuttana over the shoulders. Perform udghatita in the same foot. The left hand as it was, PunarAviddhavaktra and then Chaturashra hand gesture. At the same time, by the aforesaid method, the second foot also to do nikuttana.)

Brahmari Kumbhaka Hathatatva Kaumudi 10. 18

Mula Bandha Yoga Sikhopanishad 104-105

JAPA SADASHIVOHAM

1. Lower onto tips of toes, placing perineum on back of heels. 2. Keep knees and palms together.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MUDRA

Namaskar Mudra Mudra Laksanam 7

ANGHUŚTASANA Āpta Pramāṇa - आÜत प्रमाण Hatharatnavali 3. 16

कबÛधासबͧमत्याहुःगोरÈशासनमेव च अंगुçठमुिçटकं ज्ञेयं ब्रह्मप्रासाǑदतं तथा

kabandhāsabamityāhuḥgorakśāsanam eva ca aṃguṣṭhamuṣṭikaṃ jñeyaṃ brahmaprāsāditaṃ tathā

Sit on the toes and touch the two knees together on the ground. Place the buttocks on the heels and fold the hands on the chest.

BHRAMARI KUMBHAKA Apta Pramana - आÜत प्रमाण Hathatattvakaumudi 10. 18

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥१८॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥18 ॥

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.

NAMASKARA MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Raurava Agama - Mudra Laskanam Verse 7

ह्रुद्देशेतुǓनपीड्येत हस्तयोरुभयोस्तलम ् ॥ ७ || नमस्कारा तुͪवज्ञेया मिÛत्रणा मÛत्रवÛदने ।

hruddeśe tu nipīḍyeta hastayorubhayostalam ॥7 || namaskārā tu vijñeyā mantriṇā mantravandane ।

Pressing together the palms of right hand and left hand and holding them in front of the heart (i.e. the middle of the chest) is namaskārā mudrā. This mudra is to be shown by the mantriṇā, the knower of the mantra, at the time of doing the worship accompanied with relevant mantra.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Brahmari Kumbhaka Hathatatva Kaumudi 10. 18

Mula Bandha Yoga Sikhopanishad 104-105

1. From tips of toes, extend one leg straight out, heel down and toes up. 2. Keep fingers down on ground by the sides, palms facing forward.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MUDRA

Vara Mudra Mudra Vidhanam 9.5

SAURASANA Āpta Pramāṇa - आÜत प्रमाण Hatharatnavali 3. 63

प्रसायर्यैकं पादतलं संस्थाÜय त्वेकपादकम ्

prasāryaikaṃ pādatalaṃ saṃsthāpya tvekapādakam

Stretch out one leg and place the other foot on the ground.

BHRAMARI KUMBHAKA Apta Pramana - आÜत प्रमाण Hathatattvakaumudi 10. 18

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥१८॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥18 ॥

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.

VARA MUDRA Āpta Pramāṇa - आत माण Shiva Mudra, Mudra Vidhanam 9. 5

अͬधथतो दहतः सतृ ◌ो वरमुका ।

adhasthito dakṣahastaḥ prasṛto varamudrikā ।

AKASHIC REVELATION The downwards right hand, stretched out blessing with palm.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Brahmari Kumbhaka Hathatatva Kaumudi 10. 18

Mula Bandha Yoga Sikhopanishad 104-105

1. From sitting on toes, extend one leg out straight with heel down and toes up. 2. With respective hand, reach forward and hold onto big toe with index and middle finger. 3. Keep opposite hand on back heel.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

Prana Mudra Mudra Vidhanam Verse 6.2

VIDHUNANASANA Āpta Pramāṇa - आÜत प्रमाण Hatharatnavali 3. 71

गुल्फिस्थतौ पादमेकं प्रसायर्व तत्पादाग्रम ्सम्स्पृशेत्तत्करेण गुल्फं चाÛयमं धारयेत्तत्करेण धूनं पीठं चाभ्यसेच्चोभयत्र

gulphasthitau pādamekaṃ prasārya tatpādāgram samspṛśettatkareṇa gulphaṃ cānyamaṃ dhārayettatkareṇa dhūnaṃ pīṭhaṃ cābhyaseccobhayatra

By sitting on one heel, stretch the other leg forward and touch its toes with the respective hand. The other heel is held with the other hand. This is dhuna-pitha, which should be practiced on both the sides.

BHRAMARI KUMBHAKA Apta Pramana - आÜत प्रमाण Hathatattvakaumudi 10. 18

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥१८॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥18 ॥

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.

PRANA MUDRA Āpta Pramāṇa - आÜत प्रमाण Mudra Vidhanam, Nivedana mudrāḥ 6. 2

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Brahmari Kumbhaka Hathatatva Kaumudi 10. 18

Mula Bandha Yoga Sikhopanishad 104-105

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MUDRA

Vara Mudra Mudra Vidhanam 9.5

1. From tips of toes, extend one leg straight out, heel down and toes up. 2. Keep fingers down on ground by the sides, palms facing forward.

SAURASANA Āpta Pramāṇa - आÜत प्रमाण Hatharatnavali 3. 63

प्रसायर्यैकं पादतलं संस्थाÜय त्वेकपादकम ्

prasāryaikaṃ pādatalaṃ saṃsthāpya tvekapādakam

Stretch out one leg and place the other foot on the ground.

BHRAMARI KUMBHAKA Apta Pramana - आÜत प्रमाण Hathatattvakaumudi 10. 18

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥१८॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥18 ॥

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.

VARA MUDRA Āpta Pramāṇa - आत माण Shiva Mudra, Mudra Vidhanam 9. 5

अͬधथतो दहतः सतृ ◌ो वरमुका ।

adhasthito dakṣahastaḥ prasṛto varamudrikā ।

AKASHIC REVELATION The downwards right hand, stretched out blessing with palm.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Mula Bandha Yoga Sikhopanishad 104-105

1. From sitting on toes, extend one leg out straight with heel down and toes up. 2. With respective hand, reach forward and hold onto big toe with index and middle finger. 3. Keep opposite hand on back heel.

MUDRA

Prana Mudra Mudra Vidhanam Verse 6.2

VIDHUNANASANA Āpta Pramāṇa - आÜत प्रमाण Hatharatnavali 3. 71

गुल्फिस्थतौ पादमेकं प्रसायर्व तत्पादाग्रम ्सम्स्पृशेत्तत्करेण गुल्फं चाÛयमं धारयेत्तत्करेण धूनं पीठं चाभ्यसेच्चोभयत्र

gulphasthitau pādamekaṃ prasārya tatpādāgram samspṛśettatkareṇa gulphaṃ cānyamaṃ dhārayettatkareṇa dhūnaṃ pīṭhaṃ cābhyaseccobhayatra

By sitting on one heel, stretch the other leg forward and touch its toes with the respective hand. The other heel is held with the other hand. This is dhuna-pitha, which should be practiced on both the sides.

BHRAMARI KUMBHAKA Apta Pramana - आÜत प्रमाण Hathatattvakaumudi 10. 18

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥१८॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥18 ॥

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.

PRANA MUDRA Āpta Pramāṇa - आÜत प्रमाण Mudra Vidhanam, Nivedana mudrāḥ 6. 2

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Brahmari Kumbhaka Hathatatva Kaumudi 10. 18

Jalandhara Bandha Yoga Sikhopanishad 109-112

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

1. Keep toes on ground and place perineum on top of heels. 2. Keep gap between legs, and back of hands resting on sides. 3. Tilt head down and gaze through the gap between the palms.

BRAHMA JURANKUŚA ASANA Āpta Pramāṇa - आÜत प्रमाण Jogapradipyaka of Jayatarama 188-191

दोउ फणां पाͨण होय वैसे एडी दो गुदा Ǔनवैसै कोर पगथल्या की माǑहली आयस माǑह राषैͧमली॥ १८८ दोउ गोडा आगेआनै सूधो कǐर ऊं चा लेठानै हाथ दोउ लेउपर धरें उभैहथेली सुधी करे॥१८९ गोडा मͬध द्र्िçट को करे अैसी भांǓत ध्यान को धरै सम ग्रीवा सम राषेकाय सुर को गǑह आकषर्ध्वेवाय ॥१९० इǓत आसन जब लग रहैजब लग श्रम अǓत होय जुर होबेतन माǑहजो या कर नासेसोय ॥१९१

dou phaṇāṃ pāṇi hoya vaise eḍī do gudā nivaisai kora pagathalyā kī māhilī āyasa māhi rāṣai milī॥ 188 dou goḍā āge ānai sūdho kari ūṃcā le ṭhānai hātha dou le upara dhareṃ ubhai hathelī sudhī kare ॥189 goḍā madhi drṣṭi ko kare aaisī bhāṃti dhyāna ko dharai sama grīvā sama rāṣe kāya sura ko gahi ākarṣe vāya ॥190 iti āsana jaba laga rahai jaba laga śrama ati hoya jura hobe tana māhijo yā kara nāse soya ॥ 191

Balancing on toes, squat down and sit on the heels. Place palms face up on respective knees. Keep head, neck and spine in a straight line. Gaze between the knees as if meditating. This asana should be practiced till ones gets tiredness.

BHRAMARI KUMBHAKA Apta Pramana - आÜत प्रमाण Hathatattvakaumudi 10. 18

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥१८॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥18 ॥

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.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

JALANDHARA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 109-112

पूरकाÛतेतुकतर्वव्यो बÛधो जालंधराͧभधः ॥ १०९ ॥ कं ठसंकोचरूपोऽस ्औ वायुमागर्वǓनरोधकः । कण्ठमाकु ञ्च्य हृदयेस्थापयेद् Ǻढͧमच्छया ॥ ११० ॥ बÛधो जालंधराÉयोऽयममृताÜयायकारकः । अधस्तात ्कु ञ्चनेनाशुकण्ठसंकोचनेकृ ते॥ १११ ॥ मध्येपिæचमताणेन स्यात ्प्राणो ब्रह्मनाͫडगः । कु ण्डल्या ग्रिÛथत्रयͪवभेदनेन Ǔनͪवर्वकल्पकप्रािÜतः वज्रासनिस्थतो योगी चालǓयत्वा तुकु ण्डलीम ्॥ ११२ ॥

pūrakānte tu kartavyo bandho jālaṃdharābhidhaḥ ॥ 109॥ kaṃṭhasaṃkocarūpo'sau vāyumārganirodhakaḥ | kaṇṭhamākuñcya hṛdaye sthāpayed dṛḍhamicchayā ॥ 110॥ bandho jālaṃdharākhyo'yamamṛtāpyāyakārakaḥ | adhastāt kuñcanenāśu kaṇṭhasaṃkocane kṛte ॥ 111 ॥ madhye paścimatāṇena syāt prāṇo brahmanāḍigaḥ | kuṇḍalyā granthitrayavibhedanena nirvikalpakaprāptiḥ vajrāsanasthito yogī cālayitvā tu kuṇḍalīm ॥ 112 ॥

The bandha known as Jalandhara should be performed at the close of the Puraka (in-filling the vital air). This is of the form of constricting the throat with a view to obstruct the passage of vital air. After constricting the throat, he should establish (the vital air) firmly in the bosom. This is known as the Jalandhara bandha , which causes the full flow of nectar. Should the constriction of the throat be made with the immediate contraction of the nether part, by (performing) Pascimatana in the middle, the Prana (vital air) will reach the Brahma-nadi.

Brahmari Kumbhaka Hathatatva Kaumudi 10. 18

Uddiyana Bandha Yoga Sikhopanishad 106-109

1. Place knees on ground with toes tucked behind, sitting perineum down on heels. 2. Rest hands on top of the thighs. 3. Pull stomach in and up and gaze to nose.

MUDRA

उभैपगथͧल सम ठहरावे Ǔतन कौ माǑहली कोर ͧमलावे फणा पाͨण उकड होय वैसे एडी दोउ जोǓन Ǔनवैसे॥३१० गोडा दोउ भूͧम लगवे सम सरीर नीका ठहरावे हस्त दोउ गोडा पǐर राषै नास Ǒद्रिçट अचल कǐर दाषै॥३११ या आसन के कीयेतेआछी होय अपान वीरज थंबेदेह सैकबहूं न पावैजान ॥३१२

ubhai pagathali sama ṭhaharāve tina kau māhilī kora milāve phaṇā pāṇi ukaḍa hoya vaise eḍī dou joni nivaise ॥310 goḍā dou bhūmi lagave sama sarīra nīkā ṭhaharāve hasta dou goḍā pari rāṣai nāsa driṣṭi acala kari dāṣai॥311 yā āsana ke kīye te āchī hoya apāna

vīraja thaṃbe deha sai kabahūṃ na pāvai jāna ॥312

Join the soles together, balancing on toes, sit on two heels pressing perineum. Let the knees touch the ground, balancing the body, place both palms on respective knees. Gaze at the tip of nose.

BHRAMARI KUMBHAKA Apta Pramana - आÜत प्रमाण Hathatattvakaumudi 10. 18

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥१८॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥18 ॥

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.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

UDDIYANA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 106 - 109

कु म्भकाÛतेरेचकाद्औ कतर्वव्यस्तूड्ͫडयाणकः । बÛधो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाÉयोऽयं योͬगͧभः समुदाहृतः । उड्ͫडयाणं तुसहजंगुरुणा कͬथतं सदा ॥ १०७ ॥ अभ्यसेत ्तदतÛद्रस्तुवृद्धोऽͪप तरुणो भवेत ्। नाभेरूध्वर्वमधæचाͪप ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेÛमृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

Brahmari Kumbhaka Hathatatva Kaumudi 10. 18

Mula Bandha Yoga Sikhopanishad 104-105

1. Place knees on ground with toes tucked behind, sitting perineum down on heels. 2. Rest hands on top of the thighs. 3. Gaze to the third eye.

BHADRAGORAKA ASANA Āpta Pramāṇa - आÜत प्रमाण Jogapradipyaka of Jayatarama 129-131

दोऊ पगथली संपुट करैकोर वाǐरली भूपǐर धरै

| कोर वाǐरली राखेऐसैतापǐर मूलद्वाǐर Ǒटͩक बैसे॥ १३१ ॥ गोडा पीडी भूवपǐर दाखैहाथ दोऊ गोडा पǐर राखै | Ǒद्रिçट ǒत्रकु टी मध्य जुठानैताकौ गोरखभद्र बखानै॥१३२ ॥ या आसन के कीयेतेसकल रोग छय होय | फु न जोगी को जयत कहैखेद न उपजैकोय ॥ १३३

doū pagathalī saṃpuṭa karai kora vārilī bhūpari dharai | kora vārilī rākhe aisai tāpari mūladvāri ṭiki baise ॥ 131 ॥ goḍā pīḍī bhūvapari dākhai hātha doū goḍā pari rākhai | driṣṭi trikuṭī madhya ju ṭhānai tākau gorakhabhadra bakhānai ॥132 ॥ yā āsana ke kīyete sakala roga chaya hoya | phuna jogī ko jayata kahai kheda na upajai koya ॥ 133 ॥

Sit on the ground, fold both the legs and join the soles. Now arrange to keep soles in such a way that arms placed upon the fingers of the legs. Both the knees should touch the ground and hand being placed upon them respectively. Gaze should be between the eyebrows. All diseases are warded off and Yogi is never subjected for any type of dejection.

BHRAMARI KUMBHAKA Apta Pramana - आÜत प्रमाण Hathatattvakaumudi 10. 18

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥१८॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥18 ॥

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.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायांǺçट्औ ǓनमेषोÛमेषविजर्वतायांच इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनंमोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ

śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati |

tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Brahmari Kumbhaka Hathatatva Kaumudi

Uddiyana Bandha Yoga Sikhopanishad 106-109

1. Sit with toes tucked and perineum place on top of raised heels, knees off the ground. 2. Bring the thumbs and little fingers together, opening up the palms (resembling a lotus flower). 3. Raise arms straight up above the head and gaze through hole between the palms.

Visualize Lord Surya in your inner space

GAZE

MUDRA

Padma Mudra Gheranda Samhita, Nabhomudra 3.9

SURYA ASANA Āpta Pramāṇa

एडी दोउ गुदा तǐर आनै फणा पाͨण बैठक पुǓन ठानै गोडा जंघ अधर कǐर रहै आडेबाम इसी ͪवͬध गहै॥८१ दोउ भुजा नभ Ǒदसा पसारै कमल स्वरूप अंगुǐर धारै पौहचा मͬध Ǔछद्र पुǓन ठानै Ǔछद्र ͪवषैपुǓन Ǒद्रिçट जुआनै॥८२ अिग्न वृͬध अǓतसैकरैरोगनास सब होय उदर उलǑट संको ͬचयेसूयार्वसन सोय ॥८३

eḍī dou gudā tari ānai phaṇā pāṇi baiṭhaka puni ṭhānai goḍā jaṃgha adhara kari rahai āḍe bāma isī vidhi gahai ॥81 dou bhujā nabha disā pasārai kamala svarūpa aṃguri dhārai pauhacā madhi chidra puni ṭhānai chidra viṣai puni driṣṭi ju ānai॥82 agni vṛdhi atisai karai roganāsa saba hoya udara ulaṭi saṃko ciye sūryāsana soya ॥83

Up on toes and place both the heels below the anus. Arms, knees and thighs should remain lifted up, take both the hands towards sky and form a lotus with the help of fingers. At the root of the palm a hole be formed where the sadhaka should bring his gaze. Also contract the abdomen which means practise Uddiyana.

BHRAMARI KUMBHAKA Apta Pramana

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥१८॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥18 ॥

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.

PADMA MUDRA Śāstra Pramāṇa

अगुठौ पावत ◌ः लनावगुयो वरलाः ि◌थताः। एषा पके ह मुा ͪपुटसौभायवधन ◌ी।। 36।।

Angushthau paarshvato lagnau angulyo viralaa sthitaa | Eshaa pankeruhee mudraa pushtis saubhagyavardhinee ||

Place the two thumb fingers next to each other touching sideways and the other fingers placed wide apart like a lotus flower; this Padma mudra increases the nourishment and fortune of the person doing it.

UDDIYANA BANDHA Śāstra Pramāṇa

कु म्भकाÛतेरेचकाद्औ कतर्वव्यस्तूड्ͫडयाणकः । बÛधो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाÉयोऽयं योͬगͧभः समुदाहृतः । उड्ͫडयाणं तुसहजंगुरुणा कͬथतं सदा ॥ १०७ ॥ अभ्यसेत ्तदतÛद्रस्तुवृद्धोऽͪप तरुणो भवेत ्। नाभेरूध्वर्वमधæचाͪप ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेÛमृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Mula Bandha Yoga Sikhopanishad 104-105

1. Sit with toes flat and perineum on heels. 2. Keep hands on top of knees and lift tongue up against roof of the mouth. 3. 'Catch' the nectar of immortality dripping from the sahasrara chakra with your frog-tongue.

Visualize Yourself as a Frog

MUDRA

Manduku Mudra Gheranda Samhita 3. 62-63

MANDUKASANA Āpta Pramāṇa

पादतलौ पृçठदेशेअङ्गुçठेद्वेच संस्पृशेत ् जानुयुग्मं पुरस्कृ त्य साधयेÛमण्डुकासनम ् ॥३३॥

pādatalau pṛṣṭhadeśe aṅguṣṭhe dve ca saṃspṛśet jānuyugmaṃ puraskṛtya sādhayenmaṇḍukāsanam ॥33॥

Taking the feet at the back, the toes touching each other, bring the knees forward. This is known as the Mandukasana. 33

SAHAJA KUMBHAKA Āpta Pramana

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

MANDUKI MUDRA Āpta Pramāṇa

अथ माण्डुकीमुद्राकथनम ्। मुखं संमुǑद्रतं कृ त्वा िजह्वामूलं प्रचालयेत ्

। शनैग्रर्वसेदमृतंतां माण्डूकीं मुǑद्रकां ͪवदुः ॥ ६२॥ वͧलतं पͧलतं वैव जायतेǓनत्ययौवनम ्। न के शेजायतेपाको यः कु यार्विÛनत्यमाण्डुकीम ्॥६३॥

atha māṇḍukīmudrākathanam । mukhaṃ saṃmudritaṃ kṛtvā jihvāmūlaṃ pracālayet । śanairgrasedamṛtaṃ tāṃ māṇḍūkīṃ mudrikāṃ viduḥ ॥62॥ valitaṃ palitaṃ vaiva jāyate nityayauvanam । na keśe jāyate pāko yaḥ kuryānnityamāṇḍukīm ॥63॥

Closing the mouth, move the tip of the tongue towards the palate and slowly taste the nectar of immortality (that is flowing from the 1000 petalled lotus from the crown center). This is the māṇḍūkī (frog) mudra. (62) The fruit of the māṇḍukīmudrā. The body is never in disease or becomes old, and it lives in the state of perpetual eternal youth (nithya yauvana); the one who practices it, his hair never ages into grey.

MULA BANDHA Śāstra Pramāṇa

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Uddiyana Bandha Yoga Sikhopanishad 106-109

1. Sit with toes flat and perineum on heels. 2. Keep hands on back, holding head with the elbows, and lift tongue up against roof of the mouth. 3. Pull stomach in and up and 'Catch' the nectar of immortality dripping from the sahasrara chakra with your frog-tongue.

Visualize Yourself as a Frog

MUDRA

Manduku Mudra Gheranda Samhita 3. 62-63

UTTANA MANDUKASANA Āpta Pramāṇa

मण्डुकासनमध्यस्थं कू पर्वराभ्यां धृतं ͧशरः एतद् भेकवदुत्तानमेतदुत्तानमण्डुकम ्॥ ३४

maṇḍukāsanamadhyasthaṃ kūrparābhyāṃ dhṛtaṃ śiraḥ etad bhekavaduttānametaduttānamaṇḍ ukam ॥ 34

Uttana Manduka: Assume the Frog-posture (as in verse 34). Taking the feet at the back, the toes touching each other, bring the knees forward. This is known as the Mandukasana. hold the head by the elbows, and stand up like a frog. This is called the Uttana Mandukasana

SAHAJA KUMBHAKA Āpta Pramana

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

MANDUKI MUDRA Āpta Pramāṇa

अथ माण्डुकीमुद्राकथनम ्। मुखं संमुǑद्रतं कृ त्वा िजह्वामूलं प्रचालयेत ्

। शनैग्रर्वसेदमृतंतां माण्डूकीं मुǑद्रकां ͪवदुः ॥ ६२॥ वͧलतं पͧलतं वैव जायतेǓनत्ययौवनम ्। न के शेजायतेपाको यः कु यार्विÛनत्यमाण्डुकीम ्॥६३॥

atha māṇḍukīmudrākathanam । mukhaṃ saṃmudritaṃ kṛtvā jihvāmūlaṃ pracālayet । śanairgrasedamṛtaṃ tāṃ māṇḍūkīṃ mudrikāṃ viduḥ ॥62॥ valitaṃ palitaṃ vaiva jāyate nityayauvanam । na keśe jāyate pāko yaḥ kuryānnityamāṇḍukīm ॥63॥

Closing the mouth, move the tip of the tongue towards the palate and slowly taste the nectar of immortality (that is flowing from the 1000 petalled lotus from the crown center). This is the māṇḍūkī (frog) mudra. (62) The fruit of the māṇḍukīmudrā. The body is never in disease or becomes old, and it lives in the state of perpetual eternal youth (nithya yauvana); the one who practices it, his hair never ages into grey.

UDDIYANA BANDHA Śāstra Pramāṇa

कु म्भकाÛतेरेचकाद्औ कतर्वव्यस्तूड्ͫडयाणकः । बÛधो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाÉयोऽयं योͬगͧभः समुदाहृतः । उड्ͫडयाणं तुसहजंगुरुणा कͬथतं सदा ॥ १०७ ॥ अभ्यसेत ्तदतÛद्रस्तुवृद्धोऽͪप तरुणो भवेत ्। नाभेरूध्वर्वमधæचाͪप ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेÛमृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Mula Bandha Yoga Sikhopanishad 104-105

1. Cross ankles and sit on feet. 2. Keep knees wide, fingers spread on top. 3. Open mouth wide, stick out tongue and exhale forcefully. 4. Gaze at tip of nose and repeat several times.

Visualize Yourself as a Lion

MUDRA

SIMHASANA Śāstra Pramāṇa

दͯक्षणं सव्यगुल्फे न दͯक्षणेन तथेतरम ्। हस्त ्औ च जाÛवोः संस्थाÜय स्वाङ्गुलीæच प्रसायर्वच ॥ ५ ॥ व्यात्तवÈत्रो Ǔनरीक्षेत नासाग्रं सुसमाǑहतः । ͧस ंहासनं भवेदेतत ्पूिजतंयोͬगͧभः सदा ॥ ६ ॥

dakṣiṇaṃ savyagulphena dakṣiṇena tathetaram | hastau ca jānvoḥ saṃsthāpya svāṅgulīśca prasārya ca ॥ 5 ॥ vyāttavaktro nirīkṣeta nāsāgraṃ susamāhitaḥ | siṃhāsanaṃ bhavedetat pūjitaṃ Yogibhiḥ sadā ॥ 6 ॥

Pressing the right side (of the frenum of the prepuce) with the left heel and the other side with the right (heel) similarly, firmly placing the two hands on the two knees, with their fingers outstretched, with his mouth wide open and his body well controlled, he should fix his eyes, on the tip of the nose. This will be the Simhasana, always adored by Yogin-s.

SAHAJA KUMBHAKA Āpta Pramana

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Brahmari Kumbhaka Hathatatva Kaumudi

Jalandhara Bandha Yoga Sikhopanishad 109-112

1. Sit on heels under perineum and keep knees wide. 2. Cross hands behind back and hold big toes. 3. Apply Jalandhara bandha and gaze to nose.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

Prana Mudra Mudra Vidhanam Verse 6.2

Āpta Pramāṇa

गुल्फौ च वृçसणस्याधो व्युत्क्रमेण समाǑहतः | पादाङ्गुçथौ कराभ्याञ्च धृत्वा च पृçथदेशत || ९ || जालÛधरं समासाद्य नासाग्रमवलोकयेत ् | भद्रासनं भवेदेतत ्सवर्वव्याͬधͪवनाशकम ् || १० ||

gulphau ca vṛṣsaṇasyādho vyutkrameṇa samāhitaḥ | pādāṅguṣthau karābhyāñca dhṛtvā ca pṛṣthadeśataḥ || 9 || jālandharaṁ samāsādya nāsāgramavalokayet | bhadrāsanaṁ bhavedetat sarvavyādhivināśakam || 10 ||

Placing both heels (heads) upside down under the testicles, cross the hands behind the back and hold the toes of the feet as in Padmasana. Taking the position of Jalandhara bandha, fix the gaze on the tip of the nose.

BHRAMARI KUMBHAKA Apta Pramana

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥

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.

PRANA MUDRA Āpta Pramāṇa - आÜत प्रमाण

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

पूरकाÛतेतुकतर्वव्यो बÛधो जालंधराͧभधः ॥ कं ठसंकोचरूपोऽस ्औ वायुमागर्वǓनरोधकः । कण्ठमाकु ञ्च्य हृदयेस्थापयेद् Ǻढͧमच्छया ॥ बÛधो जालंधराÉयोऽयममृताÜयायकारकः । अधस्तात ्कु ञ्चनेनाशुकण्ठसंकोचनेकृ ते॥ मध्येपिæचमताणेन स्यात ्प्राणो ब्रह्मनाͫडगः । कु ण्डल्या ग्रिÛथत्रयͪवभेदनेन Ǔनͪवर्वकल्पकप्रािÜतः वज्रासनिस्थतो योगी चालǓयत्वा तुकु ण्डलीम ्॥

pūrakānte tu kartavyo bandho jālaṃdharābhidhaḥ ॥ kaṃṭhasaṃkocarūpo'sau vāyumārganirodhakaḥ | kaṇṭhamākuñcya hṛdaye sthāpayed dṛḍhamicchayā ॥ bandho jālaṃdharākhyo'yamamṛtāpyāyakārakaḥ | adhastāt kuñcanenāśu kaṇṭhasaṃkocane kṛte ॥ madhye paścimatāṇena syāt prāṇo brahmanāḍigaḥ | kuṇḍalyā granthitrayavibhedanena nirvikalpakaprāptiḥ vajrāsanasthito yogī cālayitvā tu kuṇḍalīm ॥

The bandha known as Jalandhara should be performed at the close of the Puraka (in-filling the vital air). This is of the form of constricting the throat with a view to obstruct the passage of vital air. After constricting the throat, he should establish (the vital air) firmly in the bosom. This is known as the Jalandhara bandha , which causes the full flow of nectar. Should the constriction of the throat be made with the immediate contraction of the nether part, by (performing) Pascimatana in the middle, the Prana (vital air) will reach the Brahma-nadi.

1. Squat and keep feet flat on the ground and knees opened wide. 2. Bring arms in and around the back, and interlace fingers behind. 3. Gaze to the nose.

Visualize Yourself as a Crow

GAZE

MUDRA

KAKABHUSANDI ASANA Āpta Pramāṇa - आÜत प्रमाण

प्रथमेवैसक उकड ठानै दोउ हाथ पगां व्यͬच आनै Ǔतन को मोͫड नल्यां पǐर ल्यवै ͪपिçट पछैकांकसी करवै॥ या आसन के कीयेतेदीरघुजुर सब जाय जैतराम यो कीिजयैनासाǑद्रिçट लगाय ॥

prathame vaisaka ukaḍa ṭhānai dou hātha pagāṃ vyaci ānai tina ko moḍi nalyāṃ pari lyavai piṣṭi pachai kāṃkasī karavai ॥ yā āsana ke kīye te dīraghu jura saba jāya jaitarāma yo kījiyai nāsādriṣṭi lagāya ॥

While sitting in squatting position bring both hands between the legs by turning them over the shins (and) form the finger lock at the back. The gaze be fixed at the tip of the nose.

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥

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.

PARUŚU MUDRA Āpta Pramāṇa - आÜत प्रमाण

तलेतलेतुकरयो-िस्तयर्वक्संयोज्य चांगुलीः । संहता: प्रसृताः कु यार्वत ्मुद्रा परशुसंͯज्ञता ॥

tale tale tu karayo-stiryak saṃyojya cāṃgulīḥ । saṃhatā: prasṛtāḥ kuryāt mudrā paraśu saṃjñitā ॥

For every part/step interlaced the fingers of both hands. Contract and expand them, named as Parashu Mudra.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥

JAPA SADASHIVOHAM

1. Place palms on the floor, shoulder width apart. 2. Bring knees on back of arms towards armpits. 3. Lean chin forward and down and gaze ahead.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM

MUDRA

Place the hands on the ground with comfortable distance between them. Bend the hands at elbows. Raise the legs off the ground and place the knees on the respective elbows and balance the body on palms.

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥

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.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM

Āpta Pramāṇa - आÜत प्रमाण

सीस सीषा धरती टेकी पग दोऊ ͧमͧलवा ऊचा कुकरै पगथली आकास Ǒदͧश सनमुष राशैदोऊ हाथा की हथेली दोऊ पाषत्या धरती टेकौ Ǒद्रिæट नासाअग्र आसण कौगुण रहैकपाली आसन जाम सेतबाल होई अवे स्याम ओरसो कालग्यान की जाणैसाच मान बहु बेद बषानैͧसरतǐर कǐर पग ऊचा धरैपहलौ Ǔछन अभ्यासह करै Ǒदन तैसंͬध साधौं आगैतीनमासमैजुगली भागै

sīsa sīṣā dharatī ṭekī paga doū milivā ūcā ku karai pagathalī ākāsa diśi sanamuṣa rāśai doū hāthā kī hathelī doū pāṣatyā dharatī ṭekau driśṭi nāsāagra āsaṇa kauguṇa rahai kapālī āsana jāma setabāla hoī ave syāma oraso kālagyāna kī jāṇai sāca māna bahu beda baṣānai siratari kari paga ūcā dharai pahalau china abhyāsaha karai dina tai saṃdhi sādhauṃ āgai tīnamāsamai jugalī bhāgai

Place the head and both of the hands on the ground and stretch both the legs upside, gaze should be at the tip of the nose.

अथ भामरीज़म्भक वेगाकृ çट पूरकं भृंगनादं भृंगीनादं रेचकं मÛदमÛदम ्॥ योगीÛद्राणामेवमभ्यासयोगािच्चत्तेजाता काͬचदानÛदमूŝछार्व॥

atha bhrāmari kumbhakaḥ bhramari kumbhaka vegākṛṣṭa pūrakaṃ bhṛṃganādaṃ bhṛṃgīnādaṃ recakaṃ mandamandam ॥ yogīndrāṇāmevamabhyāsayogāccit te jātā kācidānandamūrcrchā ॥

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.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥

JAPA SADASHIVOHAM

1. Squat on toes with legs together. 2. Twist the body and place both hands to one side, align elbows with knee and hip. 3. Lean onto the arms and balance, extend legs to side and gaze to third eye.

Visualize Yourself as a Peacock

MUDRA

PARŚVA MAYURASANA Āpta Pramāṇa - आÜत प्रमाण

मयूरम ्दÛदवत्कु यार्वÛमायूरं दण्डनामकम ् कु यार्वÛमायूरं पाæवार्वभ्यां मायूरपाæवर्वनामकम ् ॥

dandavatkuryānmāyūraṃ daṇḍanāmakam kuryānmāyūraṃ pārśvābhyāṃ māyūrapārśvanāmakam ॥

When mayura is practiced like a horizontal stick, it is called danda mayura. This same when practiced on both the sides, is parsva mayura.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥

JAPA SADASHIVOHAM

1. Squat on toes with legs together. 2. Twist the body and place both hands to one side, align elbows with knee and hip. 3. Lean onto the arms and balance, extend legs to side and gaze to third eye.

Visualize Yourself as a Peacock

MUDRA

PARŚVA MAYURASANA Āpta Pramāṇa - आÜत प्रमाण

मयूरम ्दÛदवत्कु यार्वÛमायूरं दण्डनामकम ् कु यार्वÛमायूरं पाæवार्वभ्यां मायूरपाæवर्वनामकम ् ॥

dandavatkuryānmāyūraṃ daṇḍanāmakam kuryānmāyūraṃ pārśvābhyāṃ māyūrapārśvanāmakam ॥

When mayura is practiced like a horizontal stick, it is called danda mayura. This same when practiced on both the sides, is parsva mayura.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

BHAIRAGANATHA ASANA

Visualize Yourself as Lord Kalabhairava

GAZE

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

1. Place both hands on the ground, shoulder width apart. 2. Stretch the legs back straight into Taraksvasana. 3. Step one foot outside the respective shoulder, bringing the foot between the hands. 4. Gaze to third eye.

BHAIRAGANATHA ASANA Āpta Pramāṇa - आÜत प्रमाण Yoga Asanamala Sacitra 95

आसण कौ गुण पीती जाई

āsaṇa kau guṇa pītī jāī

Put both hands on ground at width of the shoulders and stretch them. Stretch both the legs backwards. Bend the right knee and cross it over the right arm and place the right foot between two hands. Raise the head up a little.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

BHAIRAGANATHA ASANA (REPEATED)

Visualize Yourself as Lord Kalabhairava

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

1. Place both hands on the ground, shoulder width apart. 2. Stretch the legs back straight into Taraksvasana. 3. Step one foot outside the respective shoulder, bringing the foot between the hands. 4. Gaze to third eye.

BHAIRAGANATHA ASANA Āpta Pramāṇa - आÜत प्रमाण Yoga Asanamala Sacitra 95

आसण कौ गुण पीती जाई

āsaṇa kau guṇa pītī jāī

Put both hands on ground at width of the shoulders and stretch them. Stretch both the legs backwards. Bend the right knee and cross it over the right arm and place the right foot between two hands. Raise the head up a little.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

JAPA SADASHIVOHAM

1. From Taraksvasana (hands and feet), place forearms on ground and walk feet forward raising the hips. 2. Lift chest, head up and gaze to third eye.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

UNMUKHAPITHA ASANA Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 6.17

भूÛयस्तौ जानुनी हस्तौ चतुçपदमवाङ्मुखम ् उत्थाͪपताङ्Ǔघ्रियुगलकǑटस्थलमͧभरुका

bhūnyastau jānunī hastau catuṣpadamavāṅmukham utthāpitāṅghriyugalakaṭisthalama bhirukā

Lie in prone position. Place forearms and feet on ground. Raise the trunk and head towards sky taking support from elbows and knees or toes.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

1. From Taraksvasana (plank on hands and toes), rotate the body onto one hand and raise opposite hand up. 2. Keep the balancing hand directly beneath the shoulder.

2. Raise hips and gaze towards sky.

Visualize Yourself as Sage Vashista

MUDRA

VAŚIŚTASANA Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 2. 17

ऊध्वर्वकु Èकु ट वाͧसçठ मरीͬच हल मत्स्यकम ् पǐरवृͪत्त ंचोदरस्य ͪवͪवधं धनुरासनम ्

ūrdhvakukkuṭa vāsiṣṭha marīci hala matsyakam parivṛttiṃ codarasya vividhaṃ dhanurāsanam

From Taraksvasana turn to one side and rest body on one hand. Stretch the other arm overhead aligning shoulders.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

1. From Taraksvasana (plank on hands and toes), rotate the body onto one hand and raise opposite hand up. 2. Keep the balancing hand directly beneath the shoulder.

2. Raise hips and gaze towards sky.

Visualize Yourself as Sage Vashista

GAZE

MUDRA

VAŚIŚTASANA Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 2. 17

ऊध्वर्वकु Èकु ट वाͧसçठ मरीͬच हल मत्स्यकम ् पǐरवृͪत्त ंचोदरस्य ͪवͪवधं धनुरासनम ्

ūrdhvakukkuṭa vāsiṣṭha marīci hala matsyakam parivṛttiṃ codarasya vividhaṃ dhanurāsanam

From Taraksvasana turn to one side and rest body on one hand. Stretch the other arm overhead aligning shoulders.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Jalandhara Bandha Yoga Sikhopanishad 109-112

JAPA MAHA-SADASHIVOHAM

1. Sit with legs stretched, toes pointing up. 2. Bring hands under buttocks, palms facing up. 3. Keep spine straight, elbows to body. 4. Tuck chin to chest and gaze to the nose.

Visualize Yourself as Lord Hanuman

GAZE

MUDRA

दोउ करकी उभैहथेली कोर वाǐरली मैलेभेली । सो आगांनैभूपǐर दाषैमाहांनैअंगुली ͧमͧल राषै॥२८३ ॥

अंगुçट छीदा राषैदोई पुनह हथेली ͪपिçट जुजोई । ता पǐर मूल द्वाǐर Ǒटक वैसेबहुरय्यो जुगǓत करैएक वैसे॥ २८४॥

कु हुण्यां मǑहली आͪष ͧमलावैहाथ उद्रसौ लग्या रहावै। बहुरो लांवा पाव पसारेफणा उध्वर्वएडी भूधारे॥२८५॥

अंगुçट अवर गुलफ माǑहला राषैजुड्या करैनही षुला । साधैनासा Ǒद्रिçट लागाई ता को हरस रोग सबजाई ॥ 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॥

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.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

JALANDHARA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 109-112

पूरकाÛतेतुकतर्वव्यो बÛधो जालंधराͧभधः ॥ १०९ ॥ कं ठसंकोचरूपोऽस ्औ वायुमागर्वǓनरोधकः । कण्ठमाकु ञ्च्य हृदयेस्थापयेद् Ǻढͧमच्छया ॥ ११० ॥ बÛधो जालंधराÉयोऽयममृताÜयायकारकः । अधस्तात ्कु ञ्चनेनाशुकण्ठसंकोचनेकृ ते॥ १११ ॥ मध्येपिæचमताणेन स्यात ्प्राणो ब्रह्मनाͫडगः । कु ण्डल्या ग्रिÛथत्रयͪवभेदनेन Ǔनͪवर्वकल्पकप्रािÜतः वज्रासनिस्थतो योगी चालǓयत्वा तुकु ण्डलीम ्॥ ११२ ॥

pūrakānte tu kartavyo bandho jālaṃdharābhidhaḥ ॥ 109॥

kaṃṭhasaṃkocarūpo'sau vāyumārganirodhakaḥ | kaṇṭhamākuñcya hṛdaye sthāpayed dṛḍhamicchayā ॥ 110॥

bandho jālaṃdharākhyo'yamamṛtāpyāyakārakaḥ | adhastāt kuñcanenāśu kaṇṭhasaṃkocane kṛte ॥ 111 ॥

madhye paścimatāṇena syāt prāṇo brahmanāḍigaḥ | kuṇḍalyā granthitrayavibhedanena nirvikalpakaprāptiḥ vajrāsanasthito yogī cālayitvā tu kuṇḍalīm ॥ 112 ॥

The bandha known as Jalandhara should be performed at the close of the Puraka (in-filling the vital air). This is of the form of constricting the throat with a view to obstruct the passage of vital air. After constricting the throat, he should establish (the vital air) firmly in the bosom. This is known as the Jalandhara bandha , which causes the full flow of nectar. Should the constriction of the throat be made with the immediate contraction of the nether part, by (performing) Pascimatana in the middle, the Prana (vital air) will reach the Brahma-nadi.

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mahamudra Bandha Shiva Samhita 4. 16-17

JAPA MAHA-SADASHIVOHAM

1. Sit with legs stretched out. 2. Bend from the waist and hold the big toes with index and middle fingers. 3. Bring chest to thighs, head to knees, and engage all three bandhas.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

Prana Mudra Mudra Vidhanam Verse 6.2

PASCIMATANASANA Śāstra Pramāṇa - शास्त्र प्रमाण Trisikhi Brahmanopanishad 50

जानूपǐर ललाटं तुपिæचमंताणमुच्यते। येन के न प्रकारेण सुखं धायर्ध्वंच जायते॥ ५१ ॥

jānūpari lalāṭaṃ tu paścimaṃ tāṇamucyate | yena kena prakāreṇa sukhaṃ dhāryaṃ ca jāyate ॥ 50 ॥

Stretch legs on ground and then properly catch hold of toes with hands and lower the forehead on knees.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

PRANA MUDRA Āpta Pramāṇa - आÜत प्रमाण Mudra Vidhanam, Nivedana mudrāḥ 6. 2

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्। आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा

पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥ śodhanaṃ malajālānāṃ ghaṭanaṃ

candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ

pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mahamudra Bandha Shiva Samhita 4. 16-17

JAPA MAHA-SADASHIVOHAM

1. Sit with legs straight and apart. 2. Clasp hands behind the head and lean chest forward and down, bringing the head to knees. 3. Engage all three bandhas.

Visualize Kali in Your Inner Space

Paruśu Mudra Mudra Vidhanam 10. 17

UGRASANA Śāstra Pramāṇa - शास्त्र प्रमाण Shiva Samhita 3. 92-94

स्वपाͨणभ्यां Ǻढं धृत्वा जानूपǐर ͧशरो Ûयसेत ्॥ आसनोग्रͧमदं प्रोÈतं भवेदǓनलदीपनम ्। देहावसानहरणं पिæचमोत्तानसंज्ञकम ्॥ य एतदासनं श्रेçठं प्रत्यहं साध्येत्सुधीः । वायुः पिæचममागर्ध्वेनण तस्य सञ्चरǓत ध्रुवम ्॥ ९२ ॥ एतदभ्यासशीलानां सवर्वͧसद्ͬधः प्रजायते। तस्माद्योगी प्रयत्नेन साधयेित्सद्धमात्मनः ॥ ९३ ॥ गोपनीयं प्रयत्नेन न यस्य कस्यͬचत ्। येन शीघ्रिं मरुित्सद्ͬधभर्ववेद् दुःखौघनाͧशǓन ॥ ९४ ॥

svapāṇibhyāṃ dṛḍhaṃ dhṛtvā jānūpari śiro nyaset ॥ āsanogramidaṃ proktaṃ bhavedaniladīpanam । dehāvasānaharaṇaṃ paścimottānasaṃjñakam ॥ ya etadāsanaṃ śreṣṭhaṃ pratyahaṃ sādhyetsudhīḥ । vāyuḥ paścimamārgenaṇa tasya sañcarati dhruvam ॥ 92 ॥ etadabhyāsaśīlānāṃ sarvasiddhiḥ prajāyate । tasmādyogī prayatnena sādhayetsiddhamātmanaḥ ॥ 93 ॥ gopanīyaṃ prayatnena na yasya kasyacit । yena śīghraṃ marutsiddhirbhaved duḥkhaughanāśini ॥ 94 ॥

Stretch out both the legs and keep them apart; firmly take hold of the head by the hands, and place them on the knees. This is called ugrasana (the stern-posture), it excites the motion of the air, destroys the dullness and uneasiness of the body, and is also called paschima-uttana (the posterior crossed posture.) That wise man who daily practices this noble posture can certainly induce the flow of the air up through the anus. Those who practice this obtain all the siddhis; therefore, those, desirous of attaining power, should practice this diligently. This should be kept secret with the greatest care, and not be given to anybody and everybody. Through it, vayu-siddhi is easily obtained, and it destroys a multitude of miseries.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

PARUŚU MUDRA Āpta Pramāṇa - आÜत प्रमाण Mudra Vidhanam 10.17

तलेतलेतुकरयो-िस्तयर्वक्संयोज्य चांगुलीः । संहता: प्रसृताः कु यार्वत ्मुद्रा परशुसंͯज्ञता ॥

tale tale tu karayo-stiryak saṃyojya cāṃgulīḥ । saṃhatā: prasṛtāḥ kuryāt mudrā paraśu saṃjñitā ॥

For every part/step interlaced the fingers of both hands. Contract and expand them, named as Parashu Mudra.

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्। आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Visualize Yourself as Sage Marici

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

JAPA MAHA-SADASHIVOHAM

1. Sit with legs extended. 2. Bring one heal to groin, knee raised. 3. Reach arm in and around raised knee and clasp hands behind the back. 4. Bring the chest to thigh, head to knee.

GAZE

MUDRA

MARICI ASANA Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 1. 51, 2. 17

उत्तानपादं क्रौञ्चं च मरीͬच ंवीरभद्रकम ्। नटराजं ǒत्रकोणं च सुÜताङ्गçठप्रसारणे॥

uttānapādaṃ krauñcaṃ ca marīciṃ vīrabhadrakam । naṭarājaṃ trikoṇaṃ ca suptāṅgaṣṭhaprasāraṇe ॥

Uttanapadasana, Krauncasana, Maricyasana, Virabhadrasana, Natarajasana, Trikonasana, Supta padangusthasana and Supta prasarita padangusthasana.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mahamudra Bandha Shiva Samhita 4. 16-17

JAPA MAHA-SADASHIVOHAM

1. Sit with legs stretched, toes up. 2. Bring one heel to perineum and let knee fall to the side on ground. 3. Reach and hold the foot keeping the leg straight. 4. Bring the chest forward and down, engage all three bandhas, and gaze to nose.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MUDRA

Mahamudra Bandha Shiva Samhita 4. 16-17

MAHAMUDRA ASANA Śāstra Pramāṇa - शास्त्र प्रमाण Shiva Samhita 4.16-17

महामुद्रां प्रवक्ष्याͧम तÛत्रेऽिस्मÛमम वल्ल्भे। यां प्राÜय ͧसद्धाः ͧसद्ͬध ंच कͪपलाद्याः पुरागताः ॥ १६ ॥ अपसव्येन संपीड्य पादमूलेन सादरम ्। गुरुपदेशतो योǓन ंगुदमेढ्राÛतरालगाम ्॥ सव्यं प्रसाǐरतं पादं धृत्वा पाͨणयुगेन वै। नवद्वाराͨण संयम्य ͬचबुकं हृदयोपǐर ॥ ͬचत्तंͬचत्तपथेदǂवा पाभवेद्वायुसाधनम ्। महामुद्राभवेदेषा सवर्वतÛत्रेषुगोͪपता ॥ वामाङ्गेन समभ्यस्य दक्षाङ्गेनाभ्यसेत्पुनः प्राणायामं समं कृ त्वा योगी Ǔनयतमानसः ॥ १७ ॥

mahāmudrāṃ pravakṣyāmi tantre'sminmama vallbhe । yāṃ prāpya siddhāḥ siddhiṃ ca kapilādyāḥ purāgatāḥ ॥ 16 ॥ apasavyena saṃpīḍya pādamūlena sādaram । gurupadeśato yoniṃ gudameḍhrāntarālagām ॥ savyaṃ prasāritaṃ pādaṃ dhṛtvā pāṇiyugena vai । navadvārāṇi saṃyamya cibukaṃ hṛdayopari ॥ cittaṃ cittapathe dattvā pābhavedvāyusādhanam । mahāmudrābhavedeṣā sarvatantreṣu gopitā ॥ vāmāṅgena samabhyasya dakṣāṅgenābhyasetpunaḥ prāṇāyāmaṃ samaṃ kṛtvā yogī niyatamānasaḥ ॥ 17 ॥

My dearest, I shall now describe to you the Mahamudra, from whose knowledge the ancient sages Kapila and others obtained success in Yoga. In accordance with the instructions of the Guru, press gently the perineum with the heel of the left foot. Stretching the right foot out, hold it fast by the two hands. Having closed the nine gates (of the body), place the chin on the chest. Then concentrate the vibrations of the mind and inspire air and retain it by kumbhaka (so long as one can comfortably keep it). This is the Mahamudra, held secret in all the Tantras. The steady-minded Yogi, having practiced it on the left side should then practice it on the right side; and in all cases must be firm in pranayama – the regulation of his breath.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Dhyanabindupanisad 91 - 93

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Visualize Yourself as Sage Marici

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

JAPA MAHA-SADASHIVOHAM

1. Sit with legs extended. 2. Bring one heal to groin, knee raised. 3. Reach arm in and around raised knee and clasp hands behind the back. 4. Bring the chest to thigh, head to knee.

MUDRA

MARICI ASANA Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 1. 51, 2. 17

उत्तानपादं क्रौञ्चं च मरीͬच ंवीरभद्रकम ्। नटराजं ǒत्रकोणं च सुÜताङ्गçठप्रसारणे॥

uttānapādaṃ krauñcaṃ ca marīciṃ vīrabhadrakam । naṭarājaṃ trikoṇaṃ ca suptāṅgaṣṭhaprasāraṇe ॥

Uttanapadasana, Krauncasana, Maricyasana, Virabhadrasana, Natarajasana, Trikonasana, Supta padangusthasana and Supta prasarita padangustasana.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Part 5: Prathama Vinyasa Krama - The original authentic Yoga directly from the Sources - Kailasa's THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Yoga_English_part_5.md

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mahamudra Bandha Shiva Samhita 4. 16-17

JAPA MAHA-SADASHIVOHAM

1. Sit with legs stretched, toes up. 2. Bring one heel to perineum and let knee fall to the side on ground. 3. Reach and hold the foot keeping the leg straight. 4. Bring the chest forward and down, engage all three bandhas, and gaze to nose.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

GAZE

MUDRA

Mahamudra Bandha Shiva Samhita 4. 16-17

(REPEATED)

MAHAMUDRA ASANA Śāstra Pramāṇa - शास्त्र प्रमाण Shiva Samhita 4.16-17

महामुद्रां प्रवक्ष्याͧम तÛत्रेऽिस्मÛमम वल्ल्भे। यां प्राÜय ͧसद्धाः ͧसद्ͬध ंच कͪपलाद्याः पुरागताः ॥ १६ ॥ अपसव्येन संपीड्य पादमूलेन सादरम ्। गुरुपदेशतो योǓन ंगुदमेढ्राÛतरालगाम ्॥ सव्यं प्रसाǐरतं पादं धृत्वा पाͨणयुगेन वै। नवद्वाराͨण संयम्य ͬचबुकं हृदयोपǐर ॥ ͬचत्तंͬचत्तपथेदǂवा पाभवेद्वायुसाधनम ्। महामुद्राभवेदेषा सवर्वतÛत्रेषुगोͪपता ॥ वामाङ्गेन समभ्यस्य दक्षाङ्गेनाभ्यसेत्पुनः प्राणायामं समं कृ त्वा योगी Ǔनयतमानसः ॥ १७ ॥

mahāmudrāṃ pravakṣyāmi tantre'sminmama vallbhe । yāṃ prāpya siddhāḥ siddhiṃ ca kapilādyāḥ purāgatāḥ ॥ 16 ॥ apasavyena saṃpīḍya pādamūlena sādaram । gurupadeśato yoniṃ gudameḍhrāntarālagām ॥ savyaṃ prasāritaṃ pādaṃ dhṛtvā pāṇiyugena vai । navadvārāṇi saṃyamya cibukaṃ hṛdayopari ॥ cittaṃ cittapathe dattvā pābhavedvāyusādhanam । mahāmudrābhavedeṣā sarvatantreṣu gopitā ॥ vāmāṅgena samabhyasya dakṣāṅgenābhyasetpunaḥ prāṇāyāmaṃ samaṃ kṛtvā yogī niyatamānasaḥ ॥ 17 ॥

My dearest, I shall now describe to you the Mahamudra, from whose knowledge the ancient sages Kapila and others obtained success in Yoga. In accordance with the instructions of the Guru, press gently the perineum with the heel of the left foot. Stretching the right foot out, hold it fast by the two hands. Having closed the nine gates (of the body), place the chin on the chest. Then concentrate the vibrations of the mind and inspire air and retain it by kumbhaka (so long as one can comfortably keep it). This is the Mahamudra, held secret in all the Tantras. The steady-minded Yogi, having practiced it on the left side should then practice it on the right side; and in all cases must be firm in pranayama – the regulation of his breath.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Dhyanabindupanisad 91 - 93

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

JAPA MAHA-SADASHIVOHAM

1. Sit and bring soles of feet together with heels close to the perineum. 2. Keep knees wide and hold the feet firmly. 3. Maintain a straight spine and gaze to nose.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

गुल्फौ तुवृषणस्याधः सीवÛयाः पाæवर्वयोः ͯक्षपेत ्। पादपाæवर्ध्वेतुपाͨणभ्यां Ǻढं बद्ध्वा सुǓनæचलम ्। भद्रासनं भवेदेतत ्सवर्वव्याͬधͪवषापहम ्॥ ८ ॥

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

(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.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Jalandhara Bandha Yoga Sikhopanishad 109-112

JAPA MAHA-SADASHIVOHAM

1. From Bhadrasana, extend feet away from body. 2. Keep toes together, heels apart, knees open. 3. Place hands on respective knees and tuck the chin to chest. 4. Gaze to the nose.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MUDRA

GVALIPAVASANA Āpta Pramāṇa Jogapradipyaka of Jayatarama

पूवर्वचरपटचोक कह्यो सोई वाǑह ͪवͬध यो कीजी सोई य मेएडी ͧभ ंन जुराषै अंगुल आठ अÛतरो राषै॥२५६ च्युबुक कं ठकू प मेठानो नासा अग्र Ǒदçट को ठांनो या कǐर जालंधर बंध होई साधक साधैͪवͬध सो कोई॥२५७

pūrva carapaṭacoka kahyo soī vāhi vidhi yo kījī soī ya me eḍī bhiṃna ju rāṣai aṃgula āṭha antaro rāṣai॥256 cyubuka kaṃṭhakūpa me ṭhāno nāsā agra diṣṭa ko ṭhāṃno yā kari jālaṃdhara baṃdha hoī sādhaka sādhai vidhi so koī॥257

This is practiced in the manner of carpatacaukasana. In this asana, keep both the heels separate at a distance of eight fingers. Chin well placed at the jugular knotch. Gaze at the tip of nose.

RECAKA KUMBHAKA Śāstra Pramāṇa Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphalamdam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

पूरकाÛतेतुकतर्वव्यो बÛधो जालंधराͧभधः ॥ १०९ ॥ कं ठसंकोचरूपोऽस ्औ वायुमागर्वǓनरोधकः । कण्ठमाकु ञ्च्य हृदयेस्थापयेद् Ǻढͧमच्छया ॥ ११० ॥ बÛधो जालंधराÉयोऽयममृताÜयायकारकः । अधस्तात ्कु ञ्चनेनाशुकण्ठसंकोचनेकृ ते॥ १११ ॥ मध्येपिæचमताणेन स्यात ्प्राणो ब्रह्मनाͫडगः । कु ण्डल्या ग्रिÛथत्रयͪवभेदनेन Ǔनͪवर्वकल्पकप्रािÜतः वज्रासनिस्थतो योगी चालǓयत्वा तुकु ण्डलीम ्॥ ११२ ॥

pūrakānte tu kartavyo bandho jālaṃdharābhidhaḥ ॥ 109॥ kaṃṭhasaṃkocarūpo'sau vāyumārganirodhakaḥ | kaṇṭhamākuñcya hṛdaye sthāpayed dṛḍhamicchayā ॥ 110॥ bandho jālaṃdharākhyo'yamamṛtāpyāyakārakaḥ | adhastāt kuñcanenāśu kaṇṭhasaṃkocane kṛte ॥ 111 ॥ madhye paścimatāṇena syāt prāṇo brahmanāḍigaḥ | kuṇḍalyā granthitrayavibhedanena nirvikalpakaprāptiḥ vajrāsanasthito yogī cālayitvā tu kuṇḍalīm ॥ 112 ॥

The bandha known as Jalandhara should be performed at the close of the Puraka (in-filling the vital air). This is of the form of constricting the throat with a view to obstruct the passage of vital air. After constricting the throat, he should establish (the vital air) firmly in the bosom. This is known as the Jalandhara bandha , which causes the full flow of nectar. Should the constriction of the throat be made with the immediate contraction of the nether part, by (performing) Pascimatana in the middle, the Prana (vital air) will reach the Brahma-nadi.

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

1. Sit and keep soles of feet together and heels close to the perineum. 2. Hold the soles of the feet and lean forward and down. 3. Bring forehead to feet and gaze to the nose.

Visualize the Yoni Mandala

MUDRA

JONI ASANA Āpta Pramāṇa Jogapradipyaka of Jayatarama 214-218

दोउ पगथली संपुट करै एडी मेढुके Ǒढग धरै अधर्वहाथ को अंतर राषै ͧललाट पगथल्यां उपर दाषै॥२१४ दसो आंगुरी अग्र ͧमलावै फणा अग्र पर लेपहरवै कहुणी लो भूपǐर कर दाषै नली कहूणी ͧमͧलवां राषै॥२१५ सम कǐर राषैसकल सरीर नासा Ǒद्रिçट लगावैधीर मुष मारग सो वाई गहै आसÈत होय तहां लौ रहे॥२१६ इडा नाͫड कर पवन उतारे वार सात या जुगǓत ͪवचारै चढतो चढतो कं भक साधे वार सात या जुगǓत अराधे॥२१७ वंध होय मल मूत्र को वाय ͪवग्रहैकोय या आसन के करत ही द्रवीभूत सो होय ॥२१८

dou pagathalī saṃpuṭa karai eḍī meḍhu ke ḍhiga dharai ardha hātha ko aṃtara rāṣai lilāṭa pagathalyāṃ upara dāṣai॥214 daso āṃgurī agra milāvai phaṇā agra para le paharavai kahuṇī lo bhūpari kara dāṣai nalī kahūṇī milivāṃ rāṣai ॥215 sama kari rāṣai sakala sarīra nāsā driṣṭi lagāvai dhīra muṣa māraga so vāī gahai āsakta hoya tahāṃ lau rahe ॥216 iḍā nāḍi kara pavana utāre vāra sāta yā jugati vicārai caḍhato caḍhato kaṃbhaka sādhe vāra sāta yā jugati arādhe ॥217 vaṃdha hoya mala mūtra ko vāya vigrahai koya yā āsana ke karata hī dravībhūta so hoya ॥218

Join both the soles together and put the heels near the generative organ at a distance of half hand (12 fingers). Catch hold of sole with the help of all the ten fingers. Bring elbows on the ground near the shins. Balance the whole body. Gaze at the tip of nose.

RECAKA KUMBHAKA Śāstra Pramāṇa Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphalamdam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

JAPA MAHA-SADASHIVOHAM

1. Sit and keep heels together, toes apart and knees wide. 2. Lean forward and down and extend hands out wide, palms down on ground. 3. Bring forehead to the ground behind the heels and gaze to the nose.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MIDAKIPAVA ASANA Āpta Pramāṇa Yoga Asanamala Sacitra 61

पूरब ǒबͬध पǐर पगथली संपुट षोल येडी ͧमली राषे येड्यास्यूमाǑहली काǓन अगूल दो आतरै ͧललाट धरǓत लगावै हाथ दोऊ गोडा उपǐर लगावा अडवाइरछा परा पसारै हथेली अंगुली धरती राशैǑद्रिæट नासा अग्र आसन कौ गुण पच उपबाई िजनͩक गाǑठपर

pūraba bidhi pari pagathalī saṃpuṭa ṣola yeḍī milī rāṣe yeḍyāsyū māhilī kāni agūla do ātarai lilāṭa dharati lagāvai hātha doū goḍā upari lagāvā aḍavāirachā parā pasārai hathelī aṃgulī dharatī rāśai driśṭi nāsā agra āsana kau guṇa paca upabāī jinaki gāṭhipara

Sit with legs extended. Close two heels together while keeping toes apart. Knees are spread sideward. Lower the body forward to touch the forehead on ground near the heels. Spread hands sideward over knees and place palms on ground. Gaze is fixed at the nose.

RECAKA KUMBHAKA Śāstra Pramāṇa Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphalamdam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Visualize Lord Surya in your inner space

GAZE

Mula Bandha Yoga Sikhopanishad 104-105

JAPA MAHA-SADASHIVOHAM

1. Sit and keep toes together, heels apart. 2. Bring arms below the shins, extend out and keep palms up. 3. Bring forehead to the ground above the feet, bringing toes near the throat. 4. Gaze to the nose.

SIDDHA SAMADHI

ASANA

MUDRA

SIDDHA SAMADHI ASANA Āpta Pramāṇa Jogapradipyaka of Jayatarama 249-252

दोउ पगथͧल संपुट करै सो लेमेढ आग मेधरै अंगुल आठ आंतरो राषै एडी को अैसेͪवͬध दाषै॥२४९ आणैहाथ पगां के माही कौहणी सǑहत कलायां ताई आंम्हा सांम्हा कर पुǓन दोई भूपर राषैसूधा सोई ॥२५० फणा दोऊ आगानेकरैं नासा को भूउपǐर धरै पाद अंगुçटा कं ठ लगावै नासा अग्र Ǒदिçट बहरावै॥२५१ पवन धारणा सहत यो साध्यां लागेसमाͬध देही नृमल होय मुǓन कदेन उपजैव्याͬध ॥२५२

dou pagathali saṃpuṭa karai so le meḍha āga me dharai aṃgula āṭha āṃtaro rāṣai eḍī ko aaise vidhi dāṣai॥249 āṇai hātha pagāṃ ke māhī kauhaṇī sahita kalāyāṃ tāī āṃmhā sāṃmhā kara puni doī bhūpara rāṣai sūdhā soī ॥250 phaṇā doū āgāne karaiṃ nāsā ko bhū upari dharai pāda aṃguṣṭā kaṃṭha lagāvai nāsā agra diṣṭi baharāvai॥251 pavana dhāraṇā sahata yo sādhyāṃ lāge samādhi dehī nṛmala hoya muni kade na upajai vyādhi ॥ 252

While seated on ground, bring soles of feet together by keeping little distance of eight digits between heels. Insert hands through legs and place them on two sides on ground. Keep palms facing upwards. Bend forward to touch the nose on ground and place toes at the throat. Fix the gaze at the nose-tip.

RECAKA KUMBHAKA Śāstra Pramāṇa Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphalamdam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

JAPA MAHA-SADASHIVOHAM

1. Sit and keep heels together, toes apart. 2. Hold the feet and open them up, bringing soles towards the sky, keeping back of hands on ground. 3. Press elbows onto the thighs towards the knees and gaze to the nose.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

CINNAKIPAVA ASANA Āpta Pramāṇa Yoga Asanamala Sacitra 63

दोउ पगाकी येडी धरती मͬगवा मेढ लगावै पगथली महली कौर अंगूठाकी सͬध सूधी जोडै बाǐरͧल कोर फना षुल्या राषै कहण्या की माǑहली सÛधी गोडा उपरी राषै

हाथा की अंगुली ͪपिçट धरती टेकैअंगूठा अग्र छीदो धरती लगावै

अगूल्या का अग्र माǑह कानी राषै Ǒद्रिæट नासा अग्र आसण कौगूण नाग पवन बÛध होई

dou pagākī yeḍī dharatī magivā meḍha lagāvai pagathalī mahalī kaura aṃgūṭhākī sadhi sūdhī joḍai bārili kora phanā ṣulyā rāṣai kahaṇyā kī māhilī sandhī goḍā uparī rāṣai

hāthā kī aṃgulī piṣṭi dharatī ṭekai aṃgūṭhā agra chīdo dharatī lagāvai

agūlyā kā agra māhi kānī rāṣai driśṭi nāsā agra āsaṇa kaugūṇa nāga pavana bandha hoī

While sitting on ground, draw legs close to the seat in such a way that heels comes together and toes apart. Bend the arms and place elbows on respective knees. Keep the back of hands and fingers on ground in supine position. Direct gaze at tip of nose.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all of the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence. By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Uddiyana Bandha Yoga Sikhopanishad 106-109

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

JAPA MAHA-SADASHIVOHAM

1. Sit and bring soles of the feet together, heels at perineum, knees to the ground. 2. Place hands on the knees and gently press them down. 3. Pull the stomach in and up and gaze to third eye.

CARPATACOKASANA Āpta Pramāṇa - आÜत प्रमाण Jogapradipyaka of Jayatarama 253-255

दोउ पगथͧल संपुट धारै आंगानेकर जारेपसारै गोडा भूसौ लगता राषै हाथ दोउ गोडा पǐरदाषै॥२५३ आंͪष माǑहली उपǐर ठानै गोडा दाͪव भूͧम पǐर तानै Ǒदिçट ǒत्रकु टी राषैगोई चरपट चौक कहावैसोई॥२५४ अणर्वचक्र संजुमुÈतनर ͬचतवन करैजु कोय नैनǓन को नासैǓतमर ज्योǓत नृमली होय॥ २५५

dou pagathali saṃpuṭa dhārai āṃgāne kara jāre pasārai goḍā bhūsau lagatā rāṣai hātha dou goḍā paridāṣai॥253 āṃṣi māhilī upari ṭhānai goḍā dāvi bhūmi pari tānai diṣṭi trikuṭī rāṣai goī carapaṭa cauka kahāvai soī॥254 arṇacakra saṃju muktanara citavana karai ju koya nainani ko nāsai timara jyoti nṛmalī hoya॥255

Bring both the soles together and place them in front. Knees should touch the ground. Both hands should be placed on the knees and press them towards ground. Gaze between eyebrows.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

UDDIYANA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 106 - 109

कु म्भकाÛतेरेचकाद्औ कतर्वव्यस्तूड्ͫडयाणकः । बÛधो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाÉयोऽयं योͬगͧभः समुदाहृतः । उड्ͫडयाणं तुसहजंगुरुणा कͬथतं सदा ॥ १०७ ॥ अभ्यसेत ्तदतÛद्रस्तुवृद्धोऽͪप तरुणो भवेत ्। नाभेरूध्वर्वमधæचाͪप ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेÛमृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Uddiyana Bandha Yoga Sikhopanishad 106-109

MUDRA

Bindu Mudra Mudra Vidhanam Verse 3.5

JAPA MAHA-SADASHIVOHAM

1. Sit and bring soles of feet facing together, knees wide.
2. Lift the heels up and bring the toes down onto the ground.
3. Keep the knees on the ground, pull the stomach in and up and place hands on knees in bindu mudra.

BHAIRAVASANA Āpta Pramāṇa - आÜत प्रमाण Hatharatnavali 3. 48

गुल्फौ सम्पीड्य चाÛयोऽÛयं व्युत्क्रमेणोित्थतं शनै जाÛवोः पाæवर्वगतौ हस्तौ दण्दवद् भैरवासनम ्

gulphau sampīḍya cānyo'nyaṃ vyutkrameṇotthitaṃ śanaiḥ jānvoḥ pārśvagatau hastau daṇdavad bhairavāsanam

Press the two ankles with each other and raise them up. Place the hands straight by the sides of the knees. This is bhairavasana.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

UDDIYANA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 106 - 109

कु म्भकाÛतेरेचकाद्औ कतर्वव्यस्तूड्ͫडयाणकः । बÛधो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाÉयोऽयं योͬगͧभः समुदाहृतः । उड्ͫडयाणं तुसहजंगुरुणा कͬथतं सदा ॥ १०७ ॥ अभ्यसेत ्तदतÛद्रस्तुवृद्धोऽͪप तरुणो भवेत ्। नाभेरूध्वर्वमधæचाͪप ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेÛमृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

1. Sit with one heel at the perineum.
2. Lift and hold the other foot, pulling the sole of the foot onto the chest.
3. Gaze to the third eye and hold the breath in muladhara chakra.

MUDRA

SAMANASANA Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (Uttara-Tantram) 23. 71-72

समानासनमावक्ष्येͧसद्धमÛत्राǑदसाधनात ्। एकपादमूरौ दǂवा गुह्योऽÛयिल्लङ्गवÈत्रके ॥२३.७१॥ एतद् वीरासनंनाथ समानासनसंज्ञ कम ्। इत्याकृ त्य जपेÛमÛत्रं धृत्वा वायुं चतुदर्वले॥ २३.७२॥

samānāsanamāvakṣye siddhamantrādisādhanāt। ekapādamūrau dattvā guhyo'nyalliṅgavaktrake॥23.71॥ etad vīrāsanaṃ nātha samānāsanasaṃjña kam। ityākṛtya japenmantraṃ dhṛtvā vāyuṃ caturdale॥23.72॥

(Now I tell you about) samānāsana which is the cause of siddamantra etc.; Place one foot on the chest and the other on (the place between) the anus and the genitals. This, O Lord! is named vīrāsana or samānāsana. While doing this āsana (one must) chant the mantra holding the breath in the caturdala (four-leaved) of the mūlādhāra.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

Recaka Kumbhaka Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

JAPA MAHA-SADASHIVOHAM

1. Sit and place one leg on top of the respective shoulder.
2. Raise other foot upwards and straight.
3. Keep hands on the ground to the sides and gaze to the third eye.

APANASANA Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (Uttara-Tantram) 23. 68-70

के वलं पादमेकञ्च स्कÛधेचारोÜय यत्नतः। एकपादेन गगनेǓतçठेत ्दण्डवत ्प्रभो।२३.६८॥ अपानासनमेतद्ͬध सवर्ध्वेषां पूरकाश्रयम ्। कृ त्वा सूक्ष्मेशीषर्वपद्मेसमारोÜय व वायुͧभः॥ २३.६९॥ तदा ͧसद्धो भवेÛमǂयर्वः प्राणापानसमागमः। अपानसनयोगेन कृ त्वा योगेæवरो भुͪव॥२३.७० ॥

kevalaṃ pādamekañca skandhe cāropya yatnataḥ। ekapādena gagane tiṣṭhet da ḍavat prabho।23.68॥ apānāsanametaddhi sarveṣāṃ pūrakāśrayam। kṛtvā sūkṣme śīrṣapadme samāropya va vāyubhiḥ॥23.69॥ tadā siddho bhavenmarttyaḥ prāṇāpānasamāgamaḥ। apānasanayogena kṛtvā yogeśvaro bhuvi॥23.70॥

(If you) Place just one foot on the shoulder with effort and (raise) the second foot like a rod towards the sky it surely becomes apānāsana, (and if) by doing pūraka in śirşpadmāsana by the subtle breath then person (who is bound to die one day, anybody who is born will surely die one day) becomes a siddha. This way prāņa and apāna become one, and by doing this apānāsana one becomes Yogeśwara (supreme among Yogis).

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Kumbhaka Paddhati Verse 72

Mula Bandha Yoga Sikhopanishad 104-105

JAPA MAHA-SADASHIVOHAM

1. Sit with one heel at the perineum. 2. Lift and hold the other foot, pulling the sole of the foot onto the chest. 3. Gaze to the third eye and hold the breath in muladhara chakra.

Visualize Swamiji, The SPH

MUDRA

SAMANASANA Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (Uttara-Tantram) 23. 71-72

समानासनमावक्ष्येͧसद्धमÛत्राǑदसाधनात ्। एकपादमूरौ दǂवा गुह्योऽÛयिल्लङ्गवÈत्रके ॥२३.७१॥ एतद् वीरासनंनाथ समानासनसंज्ञ कम ्। इत्याकृ त्य जपेÛमÛत्रं धृत्वा वायुं चतुदर्वले॥ २३.७२॥

samānāsanamāvakṣye siddhamantrādisādhanāt। ekapādamūrau dattvā guhyo'nyalliṅgavaktrake॥23.71॥ etad vīrāsanaṃ nātha samānāsanasaṃjña kam। ityākṛtya japenmantraṃ dhṛtvā vāyuṃ caturdale॥23.72॥

(Now I tell you about) samānāsana which is the cause of siddamantra etc.; Place one foot on the chest and the other on (the place between) the anus and the genitals. This, O Lord! is named vīrāsana or samānāsana. While doing this āsana (one must) chant the mantra holding the breath in the caturdala (four-leaved) of the mūlādhāra.

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Verse 72

BANDHA

Mula Bandha Yoga Sikhopanishad 104-105

JAPA MAHA-SADASHIVOHAM

1. Sit and place one leg on top of the respective shoulder. 2. Raise other foot upwards and straight. 3. Keep hands on the ground to the sides and gaze to the third eye.

Visualize Swamiji, The SPH

MUDRA

APANASANA Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (Uttara-Tantram) 23. 68-70

के वलं पादमेकञ्च स्कÛधेचारोÜय यत्नतः। एकपादेन गगनेǓतçठेत ्दण्डवत ्प्रभो।२३.६८॥ अपानासनमेतद्ͬध सवर्ध्वेषां पूरकाश्रयम ्। कृ त्वा सूक्ष्मेशीषर्वपद्मेसमारोÜय व वायुͧभः॥ २३.६९॥ तदा ͧसद्धो भवेÛमǂयर्वः प्राणापानसमागमः। अपानसनयोगेन कृ त्वा योगेæवरो भुͪव॥२३.७० ॥

kevalaṃ pādamekañca skandhe cāropya yatnataḥ। ekapādena gagane tiṣṭhet da ḍavat prabho।23.68॥ apānāsanametaddhi sarveṣāṃ pūrakāśrayam। kṛtvā sūkṣme śīrṣapadme samāropya va vāyubhiḥ॥23.69॥ tadā siddho bhavenmarttyaḥ prāṇāpānasamāgamaḥ। apānasanayogena kṛtvā yogeśvaro bhuvi॥23.70॥

(If you) Place just one foot on the shoulder with effort and (raise) the second foot like a rod towards the sky it surely becomes apānāsana, (and if) by doing pūraka in śirşpadmāsana by the subtle breath then person (who is bound to die one day, anybody who is born will surely die one day) becomes a siddha. This way prāņa and apāna become one, and by doing this apānāsana one becomes Yogeśwara (supreme among Yogis).

RECAKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Srimat Sarvajnanottra Agama Yoga Pada 19

ततोध्वर्वरेचयेत ्वायुं मृदुǓनæवास संयुतम ् ॥ १९॥ रेचकस्त्वेष ͪवÉयातः प्राणसंशयकारक ।

tatordhvam recayet va'yum mr'du nis'vasa samyutam | recakastves"a vikhya'tah pra'n.a sams'aya ka'rakah ॥19॥

The sadhaka should empty the stomach by slowly exhaling the prana. This mode of Pranayama is known as Recaka which is instrumental in driving the prana out.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

–

Mula Bandha Yoga Sikhopanishad 104-105

1. Sit and cross one leg over the other, aligning the knees at the center of the body. 2. With feet by opposite hips, place both hands on top of the stacked knees. 3. Gaze to the nose.

Visualize the Face of a Cow

MUDRA

Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 3. 2

सव्येदͯक्षणगुल्फं तुपृçठपाæवर्ध्वे Ǔनयोजयेत्। दͯक्षणेऽͪप तथा सव्यंगोमुखंगोमुखं यथा ॥ २ ॥

savye dakṣiṇagulphaṃ tu pṛṣṭhapārśve niyojayet | dakṣiṇe'pi tathā savyaṃ gomukhaṃ

gomukhaṃ yathā ॥ 2 ॥

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 Gomukha, resembling the face of the cow.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३ ॥

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

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

–

Uddiyana Bandha Yoga Sikhopanishad 106-109

1. From Gomukhasana position, hold the big toes with index and middle fingers. 2. Relax shoulders and pull the stomach in and up. 3. Gaze to the nose.

Visualize Yourself as Rishika Anasuya

MUDRA

Prana Mudra Mudra Vidhanam Verse 6.2

दǓछन गोडो नीचो ठानैवावों ताके ऊपर आनै। गोडा संͬध ͧमलावैभारी आडापद पुǓन देसंͬध पसारी ॥८७॥ दोउ पदके अङ्गुçट जोई दोऊ कर तेपकरै सोई । नासाǑद्रिçट अचल कǐर रǑहयेअनसूया आसन यह कǑहये॥८८॥ यह आसन Ǔनत ही करैदेही कं चन होय जयतराम साधन ͩकयैरोग रहैनǑह कोय ॥८९

dachina goḍo nīco ṭhānai vāvoṃ tāke ūpara ānai । goḍā saṃdhi milāvai bhārī āḍāpada puni desaṃdhi pasārī ॥87 ॥ dou padake aṅguṣṭa joī doū kara te pakarai soī । nāsādriṣṭi acala kari rahiye anasūyā āsana yaha kahiye ॥88॥

yaha āsana nita hī karai dehī kaṃcana hoya jayatarāma sādhana kiyai roga rahai nahi koya ॥89

Place left knee above the right knee so that both the knees should touch each other. Extend the legs away from the body. Catch hold of the toes with opposite hands. Gaze at the tip of the nose.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३ ॥

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha-

vaktreṇeti ॥ 13-3

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

PRANA MUDRA Āpta Pramāṇa - आÜत प्रमाण Mudra Vidhanam, Nivedana mudrāḥ 6. 2

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

UDDIYANA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 106 - 109

कु म्भकाÛतेरेचकाद्औ कतर्वव्यस्तूड्ͫडयाणकः । बÛधो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाÉयोऽयं योͬगͧभः समुदाहृतः । उड्ͫडयाणं तुसहजंगुरुणा कͬथतं सदा ॥ १०७ ॥ अभ्यसेत ्तदतÛद्रस्तुवृद्धोऽͪप तरुणो भवेत ्। नाभेरूध्वर्वमधæचाͪप ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेÛमृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

Sitkari Kumbhaka Sandilyopnaishad 6. 13

–

Mula Bandha Yoga Sikhopanishad 104-105

touch the nose to the ground. 3. Gaze to the nose.

Visualize Yourself as Rishika Anasuya

MUDRA

Paruśu Mudra Mudra Vidhanam 10. 17

जीमणा गोदा की स्यंͬध उपǐर डावा गोडा की संͬध ͧमलाई राषै गोडास्यौ लेपगथल्या लौ आडवाइ सूधा राषै हाथा स्यौ पगाका अगूठा पकडैअथावा दोऊ हाथ पाछा नैकǐर काकसी करै मूलद्वार पाछैकाकसी राषै नाͧसका धरती लगावैǑद्रिçट नासा अग्र आसन कौगुण यहुआसन मास दोई करी साधैतौ कं चनमैदेहदोई

jīmaṇā godā kī syaṃdhi upari ḍāvā goḍā kī saṃdhi milāī rāṣai goḍāsyau le pagathalyā lau āḍavāi sūdhā rāṣai

hāthā syau pagākā agūṭhā pakaḍai athāvā doū hātha pāchā nai kari kākasī karai

mūladvāra pāchai kākasī rāṣai nāsikā dharatī lagāvai driṣṭi nāsā agra

āsana kauguṇa yahu āsana māsa doī karī sādhai tau kaṃcanamai dehadoī

After spreading the feet wide apart followed by placing one knee over the other, one is supposed to catch hold of the hands over the back. Then one should bend the head down to touch the nose to the ground.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha-

vaktreṇeti ॥ 13-3

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

PARUŚU MUDRA Āpta Pramāṇa - आÜत प्रमाण Mudra Vidhanam 10.17

तलेतलेतुकरयो-िस्तयर्वक्संयोज्य चांगुलीः । संहता: प्रसृताः कु यार्वत ्मुद्रा परशुसंͯज्ञता ॥

tale tale tu karayo-stiryak saṃyojya cāṃgulīḥ । saṃhatā: prasṛtāḥ kuryāt mudrā paraśu saṃjñitā ॥

For every part/step interlaced the fingers of both hands. Contract and expand them, named as Parashu Mudra.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Mula Bandha Yoga Sikhopanishad 104-105

1. Sit on the ground with one heel pressed against the perineum. 2. Keep the opposite foot on the ground in front of the other. 3. Keep spine tall, chest out and hands on respective knees. 4. Gaze to the nose.

डावो पग मोͫड येडी माǑहलौं गुलफ मूलद्वार नीचैदे बैसेजीमणी पगथͧल धरती टेकी गोडो ऊं चौ उभौ राषै पगथली माǑहली कोर डावा गोडा अरू पीडी माǑहली कानी लगावैहाथ गोडा उपǐर राषैǑद्रिæट नासा अग्र आसन कौ गुण कǑह भाǓत धात जाǓत होई तथ भै

ḍāvo paga moḍi yeḍī māhilauṃ gulapha mūladvāra nīcai de baise jīmaṇī pagathali dharatī ṭekī goḍo ūṃcau ubhau rāṣai pagathalī māhilī kora ḍāvā goḍā arū pīḍī mahilī kānī lagāvai hātha goḍā upari

rāṣai driśṭi nāsā agra āsana kau guṇa kahi bhāti dhāta jāti hoī tatha bhai

Sit on the ground. Bend the left leg and place its ankle under the anus. Then place right foot close to the side of the left knee and calf, keeping its knee vertically raised. Place hands on respective knees and direct the gaze at the tip of the nose.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३ ॥

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha-

vaktreṇeti ॥ 13-3

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

Mula Bandha Yoga Sikhopanishad 104-105

1. Sit and place perineum on top of one heel with top of foot flat on the ground. 2. Place opposite foot on ground in front of opposite foot. 3. Interlace fingers behind neck, twist outside of raised knee and gaze to third eye.

Visualize Yourself as Sage Narada

MUDRA

Paruśu Mudra Mudra Vidhanam 10. 17

ͪपिçट जुवाम पगथͧल के री भूपǐर ताǑह लगावेफे री गोडा सुधौ फणौ हैजोई दǓछ पाषǓत राषैसोई॥२९८ व्यहुरयौ वाम पगथͧल जानो दǓछ पगथͧल ता पǐर ठानो उभैजोͫड समता कǐर दाषै दǓछन गोडा उभौ राषै॥२९९ डाई एडी सों जामणी कछुयक उची राषैअणी ता पǐर जोनी स्थान ही दाषै सम्यक Ǒदिçट ǒत्रकु टी राषै॥३०० दोउ हस्त कांकसी करै सो लेगुǑद पछानेधरै आगांनेकहुणी द्वैल्यवै दǓछ जंघ वारैसुͧमलावै॥३०१ या आसन के कीयेतेवहरापण ͧमट जाय नृमल होवेकणर्वपुट जो साधेइह भाय ॥३०२

piṣṭi ju vāma pagathali kerī bhūpari tāhi lagāve pherī goḍā sudhau phaṇau hai joī dachi pāṣati rāṣai soī॥298 vyahurayau vāma pagathali jāno dachi pagathali tā pari ṭhāno ubhai joḍi samatā kari dāṣai dachina goḍā ubhau rāṣai॥299 ḍāī eḍī soṃ jāmaṇī kachu yaka ucī rāṣai aṇī tā pari jonī sthāna hī dāṣai samyaka diṣṭi trikuṭī rāṣai॥300 dou hasta kāṃkasī karai so le gudi pachāne dharai āgāṃne kahuṇī dvai lyavai dachi jaṃgha vārai sumilāvai॥301 yā āsana ke kīye te vaharāpaṇa miṭa jāya nṛmala hove karṇapuṭa jo sādhe iha bhāya ॥302

Place the left sole on the ground folding it (at knee) and bringing towards backside. Fold right leg keeping knees straight pointing upward and place the right sole on the left sole. Place perineum above the left heel. Gaze should be between eyebrows. Make finger lock. Bring both the elbows towards right side of the right thigh.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३ ॥

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante

sītkāraprāṇāyāmamāhavaktreṇeti ॥ 13-3

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

PARUŚU MUDRA Āpta Pramāṇa - आÜत प्रमाण Mudra Vidhanam 10.17

तलेतलेतुकरयो-िस्तयर्वक्संयोज्य चांगुलीः । संहता: प्रसृताः कु यार्वत ्मुद्रा परशुसंͯज्ञता ॥

tale tale tu karayo-stiryak saṃyojya cāṃgulīḥ । saṃhatā: prasṛtāḥ kuryāt mudrā paraśu saṃjñitā ॥

For every part/step interlaced the fingers of both hands. Contract and expand them, named as Parashu Mudra.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

Mula Bandha Yoga Sikhopanishad 104-105

1. Place one foot on top of opposite thigh and wrap respective arm around the knee, holding onto opposite shin. 2. Extend opposite hand straight and hold onto respective toe with index and middle finger, gaze to the nose.

Visualize Matsya, the Fish Avatar of Vishnu

MUDRA

वामेन वामाङ्गुçठं तुगृहीतं मत्स्यपीठकम । योǓन वामेन संपीड्य मेढ्रादुपǐर दͯक्षणम ्॥ ४९ ॥

vāmena vāmāṅguṣṭhaṃ tu gṛhītaṃ matsyapīṭhakam | yoni vāmena saṃpīḍya meḍhrādupari dakṣiṇam ॥ 48 ॥

Placing the right foot at the root of the left thigh, with the two hands embracing the knees and the left hand grasping the left big toe, is the Matsya-pithaka posture.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha-

vaktreṇeti ॥ 13-3

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

PRANA MUDRA Āpta Pramāṇa - आÜत प्रमाण Mudra Vidhanam, Nivedana mudrāḥ 6. 2

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

Mula Bandha Yoga Sikhopanishad 104-105

1. Sit and cross one leg over the other, aligning the knees at the center of the body. 2. With feet by opposite hips, place both hands on top of the stacked knees. 3. Gaze to the nose.

Visualize the Face of a Cow

MUDRA

Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 3. 2

सव्येदͯक्षणगुल्फं तुपृçठपाæवर्ध्वे Ǔनयोजयेत्। दͯक्षणेऽͪप तथा सव्यंगोमुखंगोमुखं यथा ॥ २ ॥

savye dakṣiṇagulphaṃ tu pṛṣṭhapārśve niyojayet | dakṣiṇe'pi tathā savyaṃ gomukhaṃ

gomukhaṃ yathā ॥ 2 ॥

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.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३ ॥

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

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sandilyopnaishad 6. 13

BANDHA

Uddiyana Bandha Yoga Sikhopanishad 106-109

JAPA OM THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAMOHAM

1. From Gomukhasana position, hold the big toes with index and middle fingers. 2. Relax shoulders and pull the stomach in and up. 3. Gaze to the nose.

Visualize Yourself as Rishika Anasuya

MUDRA

दǓछन गोडो नीचो ठानैवावों ताके ऊपर आनै। गोडा संͬध ͧमलावैभारी आडापद पुǓन देसंͬध पसारी ॥८७॥ दोउ पदके अङ्गुçट जोई दोऊ कर तेपकरै सोई । नासाǑद्रिçट अचल कǐर रǑहयेअनसूया आसन यह कǑहये॥८८॥ यह आसन Ǔनत ही करैदेही कं चन होय जयतराम साधन ͩकयैरोग रहैनǑह कोय ॥८९

dachina goḍo nīco ṭhānai vāvoṃ tāke ūpara ānai । goḍā saṃdhi milāvai bhārī āḍāpada puni desaṃdhi pasārī ॥87 ॥ dou padake aṅguṣṭa joī doū kara te pakarai soī । nāsādriṣṭi acala kari rahiye anasūyā āsana yaha kahiye ॥88॥

yaha āsana nita hī karai dehī kaṃcana hoya jayatarāma sādhana kiyai roga rahai nahi koya ॥89

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३ ॥

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha-

vaktreṇeti ॥ 13-3

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

कु म्भकाÛतेरेचकाद्औ कतर्वव्यस्तूड्ͫडयाणकः । बÛधो येन सुषुम्नायां प्राणस्तूड्डीयतेयतः ॥ १०६ ॥ तस्मादुड्डीयणाÉयोऽयं योͬगͧभः समुदाहृतः । उड्ͫडयाणं तुसहजंगुरुणा कͬथतं सदा ॥ १०७ ॥ अभ्यसेत ्तदतÛद्रस्तुवृद्धोऽͪप तरुणो भवेत ्। नाभेरूध्वर्वमधæचाͪप ताणं कु यार्वत ्प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेÛमृत्युं जयत्येव न संशयः ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ | bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ | uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet | nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ |

By what means a great bird soars up without rest, that alone is the Uddiyana and a Bandha is prescribed therefor. One should assume the Pascima-tana (constricting the belly) posture in the belly above the naval. This will be the Uddiyana-bandha, the lion which will quell the elephant of Death, and which binds (the disease-generating) phlegm which is the water of Ether having its origin at the (thousand petalled lotus of the

head, flowing downwards).

Sitkari Kumbhaka Sandilyopnaishad 6. 13

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Paruśu Mudra Mudra Vidhanam 10. 17

जीमणा गोदा की स्यंͬध उपǐर डावा गोडा की संͬध ͧमलाई राषै गोडास्यौ लेपगथल्या लौ आडवाइ सूधा राषै हाथा स्यौ पगाका अगूठा पकडैअथावा दोऊ हाथ पाछा नैकǐर काकसी करै मूलद्वार पाछैकाकसी राषै नाͧसका धरती लगावैǑद्रिçट नासा अग्र आसन कौगुण यहुआसन मास दोई करी साधैतौ कं चनमैदेहदोई

jīmaṇā godā kī syaṃdhi upari ḍāvā goḍā kī saṃdhi milāī rāṣai goḍāsyau le pagathalyā lau āḍavāi sūdhā rāṣai

hāthā syau pagākā agūṭhā pakaḍai athāvā doū hātha pāchā nai kari kākasī karai

mūladvāra pāchai kākasī rāṣai nāsikā dharatī lagāvai driṣṭi nāsā agra

āsana kauguṇa yahu āsana māsa doī karī sādhai tau kaṃcanamai dehadoī

After spreading the feet wide apart followed by placing one knee over the other, one is supposed to catch hold of the hands over the back. Then one should bend the head down to touch the nose to the ground.

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha-

vaktreṇeti ॥ 13-3

॥

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

तलेतलेतुकरयो-िस्तयर्वक्संयोज्य चांगुलीः । संहता: प्रसृताः कु यार्वत ्मुद्रा परशुसंͯज्ञता ॥

tale tale tu karayo-stiryak saṃyojya cāṃgulīḥ । saṃhatā: prasṛtāḥ kuryāt mudrā paraśu saṃjñitā ॥

For every part/step interlaced the fingers of both hands. Contract and expand them, named as Parashu Mudra.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

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Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

डावो पग मोͫड येडी माǑहलौं गुलफ मूलद्वार नीचैदे बैसेजीमणी पगथͧल धरती टेकी गोडो ऊं चौ उभौ राषै पगथली माǑहली कोर डावा गोडा अरू पीडी माǑहली कानी लगावैहाथ गोडा उपǐर राषैǑद्रिæट नासा अग्र आसन कौ गुण कǑह भाǓत धात जाǓत होई तथ भै

ḍāvo paga moḍi yeḍī māhilauṃ gulapha mūladvāra nīcai de baise jīmaṇī pagathali dharatī ṭekī goḍo ūṃcau ubhau rāṣai pagathalī māhilī kora ḍāvā goḍā arū pīḍī māhilī kānī lagāvai hātha goḍā upari

rāṣai driśṭi nāsā agra āsana kau guṇa kahi bhāti dhāta jāti hoī tatha bhai

Sit on the ground. Bend the left leg and place its ankle under the anus. Then place right foot close to the side of the left knee and calf, keeping its knee vertically raised. Place hands on respective knees and direct the gaze at the tip of the nose.

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३ ॥

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha-

vaktreṇeti ॥ 13-3

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

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Paruśu Mudra Mudra Vidhanam 10. 17

ͪपिçट जुवाम पगथͧल के री भूपǐर ताǑह लगावेफे री गोडा सुधौ फणौ हैजोई दǓछ पाषǓत राषैसोई॥२९८ व्यहुरयौ वाम पगथͧल जानो दǓछ पगथͧल ता पǐर ठानो उभैजोͫड समता कǐर दाषै दǓछन गोडा उभौ राषै॥२९९ डाई एडी सों जामणी कछुयक उची राषैअणी ता पǐर जोनी स्थान ही दाषै सम्यक Ǒदिçट ǒत्रकु टी राषै॥३०० दोउ हस्त कांकसी करै सो लेगुǑद पछानेधरै आगांनेकहुणी द्वैल्यवै दǓछ जंघ वारैसुͧमलावै॥३०१ या आसन के कीयेतेवहरापण ͧमट जाय नृमल होवेकणर्वपुट जो साधेइह भाय ॥३०२

piṣṭi ju vāma pagathali kerī bhūpari tāhi lagāve pherī goḍā sudhau phaṇau hai joī dachi pāṣati rāṣai soī॥298 vyahurayau vāma pagathali jāno dachi pagathali tā pari ṭhāno ubhai joḍi samatā kari dāṣai dachina goḍā ubhau rāṣai॥299 ḍāī eḍī soṃ jāmaṇī kachu yaka ucī rāṣai aṇī tā pari jonī sthāna hī dāṣai samyaka diṣṭi trikuṭī rāṣai॥300 dou hasta kāṃkasī karai so le gudi pachāne dharai āgāṃne kahuṇī dvai lyavai dachi jaṃgha vārai sumilāvai॥301 yā āsana ke kīye te vaharāpaṇa miṭa jāya nṛmala hove karṇapuṭa jo sādhe iha bhāya ॥302

Place the left sole on the ground folding it (at knee) and bringing towards backside. Fold right leg keeping knees straight pointing upward and place the right sole on the left sole. Place perineum above the left heel. Gaze should be between eyebrows. Make finger lock. Bring both the elbows towards right side of the right thigh.

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते

sītkāraprāṇāyāmamāhavaktreṇeti ॥ 13-3

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

तलेतलेतुकरयो-िस्तयर्वक्संयोज्य चांगुलीः । संहता: प्रसृताः कु यार्वत ्मुद्रा परशुसंͯज्ञता ॥

tale tale tu karayo-stiryak saṃyojya cāṃgulīḥ । saṃhatā: prasṛtāḥ kuryāt mudrā paraśu saṃjñitā ॥

For every part/step interlaced the fingers of both hands. Contract and expand them, named as Parashu Mudra.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

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वामेन वामाङ्गुçठं तुगृहीतं मत्स्यपीठकम । योǓन वामेन संपीड्य मेढ्रादुपǐर दͯक्षणम ्॥ ४९ ॥

vāmena vāmāṅguṣṭhaṃ tu gṛhītaṃ matsyapīṭhakam | yoni vāmena saṃpīḍya meḍhrādupari dakṣiṇam ॥ 48 ॥

Placing the right foot at the root of the left thigh, with the two hands embracing the knees and the left hand grasping the left big toe, is the Matsya-pithaka posture.

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha-

vaktreṇeti ॥ 13-3

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

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MATSYENDRASANA

Visualize Matsyendranath, the Great Sage, and Master of Hatha Yoga

MUDRA

MATSYENDRASANA Āpta Pramāṇa - आÜत प्रमाण Gheranda Samhita 2. 22-23

उदरं पिस्चमाभासं कृ त्वा ǓतçठǓत यत्नतः नम्राङ्गं वामपादं Ǒह दक्षजानूपǐर Ûयसेत ्॥ २२ तत्र याम्यं कू पर्वरं च याम्येकरेच वÈत्रकं भुवोमर्वध्येगतां Ǻिçटं पीठं मत्स्येÛद्रमुच्यते ॥२३

udaraṃi pascimābhāsaṃ kṛtvā tiṣṭhati yatnataḥ namrāṅgaṃ vāmapādaṃ hi dakṣajānūpari nyaset॥22 tatra yāmyaṃ kūrparaṃ ca yāmye kare ca vaktrakaṃ bhuvormadhye gatāṃ dṛṣṭiṃ pīṭhaṃ matsyendramucyate॥23

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.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३ ॥

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

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

Mula Bandha Yoga Sikhopanishad 104-105

Visualize Yourself as a Camel

Prana Mudra Mudra Vidhanam Verse 6.2

आसण कौ गुण झोलो जायै

āsaṇa kau guṇa jholo jāyai

While sitting on the ground, place left foot on the base of the right thigh. Then bend right knee and place the right foot near the left knee in floor. Now pass the left hand outside the right knee wand with left hand catch hold of the right toes. Place right thumb at the left ear and extend the other fingers.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha-

vaktreṇeti ॥ 13-3

॥

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

PRANA MUDRA Āpta Pramāṇa - आÜत प्रमाण Mudra Vidhanam, Nivedana mudrāḥ 6. 2

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

–

Mula Bandha Yoga Sikhopanishad 104-105

Visualize Matsyendranath, the Great Sage, and Master of Hatha Yoga

MUDRA

MATSYENDRASANA 2 Āpta Pramāṇa - आÜत प्रमाण Hathapradipika of Svatmarama 2. 12-13

मत्स्येÛद्रपीठं जठरप्रदीिÜतं प्रचण्डरुग्मण्डलखण्डनास्त्रम ्॥ अभ्यासतः कु Ûडͧलनीप्रबोधं दण्डिस्थरत्वं Ǒह ददाǓत पुंसाम ्॥

matsyendrapīṭhaṁ jaṭharapradīptiṁ pracaṇḍarugmaṇḍalakhaṇḍanāstra m ॥ abhyāsataḥ kunḍalinīprabodhaṁ daṇḍasthiratvaṁ hi dadāti puṁsām ॥

AKASHIC REVELATION

The right foot is placed at the root of the left thigh. The left leg is placed by the side of the right knee. Holding left leg by the right hand and twisting the body, one remains steady.

This posture comes from Sri Matsyendranath. Practice of matsyendrasana stimulates the digestive function and works like a weapon to destroy hosts of severe ailments. It also helps arousal of kundalini and gives stability to the spine.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३ ॥

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

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

–

Mula Bandha Yoga Sikhopanishad 104-105

Visualize Matsyendranath, the Great Sage, and Master of Hatha Yoga

MUDRA

MATSYENDRASANA Āpta Pramāṇa - आÜत प्रमाण Gheranda Samhita 2. 22-23

उदरं पिस्चमाभासं कृ त्वा ǓतçठǓत यत्नतः नम्राङ्गं वामपादं Ǒह दक्षजानूपǐर Ûयसेत ्॥ २२ तत्र याम्यं कू पर्वरं च याम्येकरेच वÈत्रकं भुवोमर्वध्येगतां Ǻिçटं पीठं मत्स्येÛद्रमुच्यते ॥२३

udaraṃi pascimābhāsaṃ kṛtvā tiṣṭhati yatnataḥ namrāṅgaṃ vāmapādaṃ hi dakṣajānūpari nyaset॥22 tatra yāmyaṃ kūrparaṃ ca yāmye kare ca vaktrakaṃ bhuvormadhye gatāṃ dṛṣṭiṃ pīṭhaṃ matsyendramucyate॥23

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.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३ ॥

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

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

–

Mula Bandha Yoga Sikhopanishad 104-105

Visualize Yourself as a Camel

MUDRA

Prana Mudra Mudra Vidhanam Verse 6.2

आसण कौ गुण झोलो जायै

āsaṇa kau guṇa jholo jāyai

While sitting on the ground, place left foot on the base of the right thigh. Then bend right knee and place the right foot near the left knee in floor. Now pass the left hand outside the right knee wand with left hand catch hold of the right toes. Place right thumb at the left ear and extend the other fingers.

SITKARI PRANAYAMA Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad 6. 1-3

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३

vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāha-

vaktreṇeti ॥ 13-3

॥

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

PRANA MUDRA Āpta Pramāṇa - आÜत प्रमाण Mudra Vidhanam, Nivedana mudrāḥ 6. 2

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitkari Kumbhaka Sandilyopnaishad 6. 13

–

1. Place one foot on top of opposite thigh. 2. Place opposite foot on ground on far side of opposite thigh. 3. Twist and bring elbow outside of raised knee and extend hand down to the foot, keeping opposite hand on ground behind, turn head back and gaze to third eye.

MATSYENDRASANA 2 Āpta Pramāṇa

मत्स्येÛद्रपीठं जठरप्रदीिÜतं प्रचण्डरुग्मण्डलखण्डनास्त्रम ्॥ अभ्यासतः कु Ûडͧलनीप्रबोधं दण्डिस्थरत्वं Ǒह ददाǓत पुंसाम ्॥

matsyendrapīṭhaṁ jaṭharapradīptiṁ pracaṇḍarugmaṇḍalakhaṇḍanāstra m ॥ abhyāsataḥ kunḍalinīprabodhaṁ daṇḍasthiratvaṁ hi dadāti puṁsām ॥

The right foot is placed at the root of the left thigh. The left leg is placed by the side of the right knee. Holding left leg by the right hand and twisting the body, one remains steady.

This posture comes from Sri Matsyendranath. Practice of matsyendrasana stimulates the digestive function and works like a weapon to destroy hosts of severe ailments. It also helps arousal of kundalini and gives stability to the spine.

SITKARI PRANAYAMA Śāstra Pramāṇa

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह- वÈत्रेणेǓत ॥ १३-३ ॥

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

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. Therefrom thirst, hunger and sleep through indolence, will not be produced.

ŚAMBHAVI MUDRA Śāstra Pramāṇa

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sitali Kumbhaka Hathatatva Kaumudi 10. 18

Mahamudra Bandha Shiva Samhita Verse 4. 16-17

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM MAHASADASHIVOHAM

1. Sit and place feet on top of opposite thighs. 2. Place palms on respective knees. 3. Engage all three bandhas and gaze to nose.

GAZE

MUDRA

PADMASANA Śāstra Pramāṇa

आसनं द्ͪवͪवधं प्रोÈतं पद्मं वज्रासनं तथा ॥ ४ ॥ ऊध्वर्वोरुपǐर चेद्धत्तेउभेपादतलेयथा । पद्मासनं भेवेदेतत ्सवर्वपापप्रणाशनम ्॥ ५ ॥

āsanaṃ dvividhaṃ proktaṃ padmaṃ vajrāsanaṃ tathā ॥ 4 ॥ ūrdhvorupari ceddhatte ubhe pādatale yathā | padmāsanaṃ bhevedetat sarvapāpapraṇāśanam ॥ 5 ॥

Postures are said to be of two kinds: the Padmasana and the Vajrasana. When one places the soles of his feet over the two thighs (crosswise, the right sole over the left thigh and the left sole over the right thigh), this becomes the Padma posture, which destroys all sin.

SITALI KUMBHAKA Apta Pramana Hathatatvakaumadi 10. 16

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह - वÈत्रेणेǓत ॥

Vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāhavaktreṇeti ॥

One draws the tongue out to press them against the teeth and takes the air in. Then he slowly leaves the air out through the roof of nose as before till he feels the sensation at the tip of the hair and nails.

ŚAMBHAVI MUDRA Śāstra Pramāṇa

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MAHAMUDRA BANDHA Śāstra Pramāṇa

शोधनं मलजालानांघटनं चÛद्रसूयर्वयोः ॥ ९१ ॥ सानां शोषणं सम्यङ् महामुद्राͧभधीयते॥ ९२ ॥ वक्षोÛयस्तहनुǓनर्वपीड्य सुͪषरं योनेæच वामाङ्Ǔघ्रिणाहस्याभ्यामनुधारयन ्प्रͪवततं पादं तथा दͯक्षणम ्।

आपूयर्वæवसनेन कु ͯक्षयुगलं बध्वा शन ्ऐ रेचयेदेषा पातकनाͧशनी ननुमहामुद्रा नृणां प्रोच्यते॥ ९३ ॥

śodhanaṃ malajālānāṃ ghaṭanaṃ candrasūryayoḥ ॥ 91 ॥ rasānāṃ śoṣaṇaṃ samyaṅ mahāmudrābhidhīyate ॥ 92 ॥ vakṣonyastahanurnipīḍya suṣiraṃ yoneśca vāmāṅghriṇā hasyābhyāmanudhārayan pravitataṃ pādaṃ tathā dakṣiṇam | āpūrya śvasanena kukṣiyugalaṃ badhvā śanai recayedeṣā pātakanāśinī nanu mahāmudrā nṛṇāṃ procyate ॥ 93 ॥

The cleansing (with the Pranayama) of the heaps of impurities (in the Nadis), the bringing about of the union between the Moon and the Sun, the complete drying up of the bodily fluids, Rasas (Vaata, Pitta and Kapha), is known as the mahāmudrā. With the chin laid on the chest, pressing the abyss of the genitals with the left foot, holding with the two hands the outstretched right leg, filling with breath the pair of bellies and holding it up, one should slowly exhale it. This indeed is said to be the sin-destroying Maha-mudra for men.

Sitali Kumbhaka Hathatatva Kaumudi 10. 18

Mula Bandha Yoga Sikhopanishad 104-105

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM MAHASADASHIVOHAM

1. Sit and place feet on top of opposite thighs. 2. Cross arms and hold onto toes with index and middle fingers. 3. gaze to nose.

GAZE

MUDRA

Prana Mudra Mudra Vidhanam Verse 6.2

PADMASANA 2 Śāstra Pramāṇa

उत्तानौ चरणौ क्रत्वा ऊरूसंस्थौ प्रयत्नतः । ऊरूमध्येतथोतानौ पाणी क्र्त्वा तुताǺशौ ॥ नासाग्रेͪवÛयसेदूǺिçटं दÛतमूलञ्च िजव्ह्या । उत्तोल्य ͬचबुकं वक्ष उत्थाÜय पवनं शनैः ॥ यथाæÈतया समाक्र्çय पूरयेदुदरं शनैः । यथा शÈत्यैव पæचात्तुरेचयेदͪवरोधतः ॥ इदं पद्मासनं प्रोÈतं सवर्वव्याͬधͪवनाशनम ्॥ ८८ ॥ दुलर्वभंयेन के नाͪप धीमता लभ्य्तेपरम ्॥ ८९ ॥

ūrūmadhye tathotānau pāṇī krtvā tu tādṛśau ॥ nāsāgre vinyasedūdṛṣṭiṃ dantamūlañca jivhyā । uttolya cibukaṃ vakṣa utthāpya pavanaṃ śanaiḥ ॥

yathāśktayā samākrṣya pūrayedudaraṃ śanaiḥ । yathā śaktyaiva paścāttu recayedavirodhataḥ ॥ idaṃ padmāsanaṃ proktaṃ sarvavyādhivināśanam ॥ 88 ॥ durlabhaṃ yena kenāpi dhīmatā labhyte param ॥ 89 ॥

I now describe the Padmasana which wards off (or cures) all diseases: Having crossed the legs, carefully place the feet on the opposite thighs (i.e. the left foot on the right thigh, and vice versa); cross both the hands and place them similarly on the thighs; fix the sight on the tip of the nose; pressing the tongue against the root of the teeth, (the chin should be elevated, the chest expanded) then draw the air slowly, fill the chest with all your might, and expel it slowly, in an unobstructed stream. It cannot be practiced by everybody; only the wise attains success in it.

SITALI KUMBHAKA Apta Pramana Hathatatvakaumadi 10. 16

वÈत्रेण सीत्कारपूवर्वकं वायुंगृहीत्वा यथाशिÈत कु म्भǓयत्वा नासाभ्यां रेचयेत ्। तेन क्षुत्तृçणालस्यǓनद्रा न जायÛते सीत्कारप्राणायाममाह - वÈत्रेणेǓत ॥

Vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ recayet | tena kṣuttṛṣṇālasyanidrā na jāyante sītkāraprāṇāyāmamāhavaktreṇeti ॥

One draws the tongue out to press them against the teeth and takes the air in. Then he slowly leaves the air out through the roof of nose as before till he feels the sensation at the tip of the hair and nails.

PRANA MUDRA Āpta Pramāṇa

मध्यमातजर्वÛयंनुçठयोगेप्राण-मुद्रा । madhyamātarjanyaṃnuṣṭhayoge prāṇa-mudrā ।

When the middle and index finger stand nearby each other (we should understand that the other fingers are folded), it is called Prana mudra.

MULA BANDHA Śāstra Pramāṇa

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Mula Bandha Yoga Sikhopanishad 104-105

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM MAHASADASHIVOHAM

1. Sit and place feet on top of opposite thighs. 2. Place palms on the ground between the two thighs and lift the body up.

MUDRA

KUKKUTASANA Śāstra Pramāṇa

पद्मासनं सुसंस्थाÜय नानूवर्वोरÛतरेकऔर्व। Ǔनवेæय भूमावाǓतçठेद्व्योमस्थः कु Èकु टासनः ॥ ४१ ॥

padmāsanaṃ susaṃsthāpya nānūrvorantare karau | niveśya bhūmāvātiṣṭhedvyomasthaḥ kukkuṭāsanaḥ ॥ 41 ॥

Having well established the Padmasana, he who is firmly grounded on the earth (with his body) suspended in mid-air, his two hands inserted in the inter-space between the knees and the thighs, assumes the Kukkutasana (cock-posture).

SAHAJA KUMBHAKA Āpta Pramana

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Mula Bandha Yoga Sikhopanishad 104-105

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM MAHASADASHIVOHAM

1. Sit and place feet on top of opposite thighs. 2. Rise up onto the knees and place palms on ground, fingers pointing towards the perineum. 3. Keep elbows together and press against the naval, then lean forward, find balance and extend knees up off ground.

GAZE

MUDRA

BADDHAKEKKI ASANA Āpta Pramāṇa

धरामवçटभ्य करद्वयेन तत्कू पर्वǐर स्थाͪपतनाͧभपासæवर्व उच्चासनो दण्डवदुित्थतः खे मयूरमेतत्प्रवदिÛत पीठम ्॥४२ मयूरं पद्मकं कु यार्वत ्बद्धके कीǓत कथ्यते॥ ४५

dharāmavaṣṭabhya karadvayena tatkūrpari sthāpitanābhipāsarśvaḥ uccāsano daṇḍavadutthitaḥ khe mayūrametatpravadanti pīṭham ॥ 42

mayūraṃ padmakaṃ kuryāt baddhakekīti kathyate ॥45

Place both the palms on the ground. Place both elbows on the side of the navel. Stand on the hands lifting body in air with legs in padmasana. Mayura is called baddhakeki. Technique consists of Mayurasana with Padmasana.

SAHAJA KUMBHAKA Āpta Pramana

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (Uttara-Tantram) 23. 91-92

अथ वक्ष्येमहादेव मयूरासनमुत्तमम ्।भूमौ Ǔनपात्य हस्तौ द्वौ कू पर्वरोपǐर देहकम ्॥ २३.९१॥ कू पर्वरोपǐरसंस्थाÜय सवर्वदेहं िस्थराæयः।के वलं हस्तयुगलं Ǔनपात्य भुͪव सुिस्थरः॥२३.९२॥

atha vakṣye mahādeva mayūrāsanamuttamam। bhūmau nipātya hastau dvau kūrparopari dehakam॥23.91॥ kūrparoparisaṃsthāpya sarvadehaṃ sthirāśyaḥ। kevalaṃ hastayugalaṃ nipātya bhuvi susthiraḥ॥23.92॥

O Mahādeva! Now I shall talk about the supreme mayurāsana; Place both the hands on the floor and rest the body on both the elbows. (23.91) Rest the entire body on the elbows at the abdomen; Placing only both the hands on the floor, be properly still.

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM MAHASADASHIVOHAM

अध्यास्यः शेतेहृदयं Ǔनधाय भूमौ च पादौ च प्रसायर्वमाणौ ͧसरæच धृत्वा करदण्डयुग्मे देहािग्नकारं मकरासनंतत ्॥३९

adhyāsyaḥ śete hṛdayaṃ nidhāya bhūmau ca pādau ca prasāryamāṇau siraśca dhṛtvā karadaṇḍayugme dehāgnikāraṃ makarāsanaṃ tat ॥ 39

Lie down on the ground face downwards, chest touching the earth, the two legs being stretched: catch the head with two arms. This is Makarasana. The increaser of the bodily heat.

Having held the head with the two arms, one lies down on the ground facing downwards, chest touching the ground, two legs spread apart. This posture is called the Makarasana – the Crocodile posture – the increaser of bodily heat.

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

तलेतलेतुकरयो-िस्तयर्वक्संयोज्य चांगुलीः । संहता: प्रसृताः कु यार्वत ्मुद्रा परशुसंͯज्ञता ॥

tale tale tu karayo-stiryak saṃyojya cāṃgulīḥ । saṃhatā: prasṛtāḥ kuryāt mudrā paraśu saṃjñitā ॥

For every part/step interlaced the fingers of both hands. Contract and expand them, named as Parashu Mudra.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM MAHASADASHIVOHAM

अध्यास्यः शेतेकरयुग्मवक्षो भूͧममवçटभ्य करयोस्तलाभ्याम ् | पादौ च शूÛयेच ͪवतिस्त चोध्वर्ध्वंवदिÛत पीठं शलभं मुनीÛद्राः || ३८ ||

adhyāsyaḥ śete karayugmavakṣo bhūmimavaṣṭabhya karayostalābhyām | pādau ca śūnye ca vitasti cordhvaṁ vadanti pīṭhaṁ śalabhaṁ munīndrāḥ || 38 ||

Lie on the ground face downwards, place both hands on the chest, the palms touching the ground and raise the legs in the air one cubit high. This posture is called the Salabhasana.

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM MAHASADASHIVOHAM

अध्यास्यः शेतेपदयुग्मव्यस्तं पृçठेǓनधायाͪप धृतं कराभ्याम ् आकु ञ्चयेत ्सम्यगुदरास्यगाढ-मुçट्रञ्च पीठं योͬगनो वदिÛत ॥४०

adhyāsyaḥ śete padayugmavyastaṃ pṛṣṭhe nidhāyāpi dhṛtaṃ karābhyām ākuñcayet samyagudarāsyagāḍhamuṣṭrañca pīṭhaṃ yogino vadanti ॥ 40

Lie on the ground face, downwards, turn up the legs and place them towards the back, catch the legs with the hands, contract forcibly the mouth and the abdomen. This is called the Camel-posture.

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM MAHASADASHIVOHAM

प्रसायर्वपादौ भुͪव दण्डरूपौ करौ च पृçठेधृतपादयुग्मम ् कृ त्वा धनुस्तुल्यͪववǓतर्वताङ्गं Ǔनगद्द्य योगी धनुरासनंतत ्॥१८

prasārya pādau bhuvi daṇḍarūpau karau ca pṛṣṭhe dhṛtapādayugmam kṛtvā dhanustulyavivartitāṅgaṃ nigaddya yogī dhanurāsanaṃ tat ॥ 18

Spreading the legs on the ground, straight like a stick, and catching hold of (the toes of ) the feet with the hands, and making the body bend like a bow, is called by the Yogis the Dhanurasana or Bow-posture.

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira

Mula Bandha Yoga Sikhopanishad 104-105

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAMoham

1. Sit on both knees with head, kneck and spine in straight line. 2. Place palms down on top of thighs/knees and gaze to third eye.

Visualize THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, The SPH

MUDRA

BHAGA ASANA Āpta Pramāna Jogapradipyaka of Jayatarama

उलटा मोͫड पाव दोउ वैसे बहुरौ जुगǓत करैइक अैसे पावन मांǑहला गुलफुजुहोउ कु ला पाषǓत लावैसोउ ॥२२२ ͪपिçट पगथल्यां की पुǓन जोई हाथा सौ मोडेवह सोई ताको जंघ Ǔनकै ट ͧलयवै तासों Ǔतनकी ͪपिçट ल्लगावै॥२२३ अंगुरी दोय पग की जोई मेढुऊपरी आनैसोई हाथ दोउ गोडा पǐरराषै Ǒद्रिçट ǒत्रकु टी मध्य दाषै॥२२४ पौन सरल यासों वहैसंͬधवाय ͧमǑट जाय ग्रिÛथ जुप्रान अपान की या सौं तुरत नसाय ॥२२५

ulaṭā moḍi pāva dou vaise bahurau jugati karai ika aaise pāvana māṃhilā gulaphu ju hou kulā pāṣati lāvai sou ॥222 piṣṭi pagathalyāṃ kī puni joī hāthā sau moḍe vaha soī tāko jaṃgha nikaiṭa liyavai tāsoṃ tinakī piṣṭi llagāvai ॥223 aṃgurī doya paga kī joī meḍhu ūparī ānai soī hātha dou goḍā parirāṣai driṣṭi trikuṭī madhya dāṣai॥224 pauna sarala yāsoṃ vahai saṃdhivāya miṭi jāya granthi ju prāna apāna kī yā sauṃ turata nasāya ॥225

Fold both the legs towards backside in such a manner that heels are touching the sides of respective hips. Turn the soles upward with hands. Toes of both the feet should be kept on reproductive organs. Place hands on knees and gaze between eyebrows.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira

Mula Bandha Yoga Sikhopanishad 104-105

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAMoham

1. From knees, place forearms on ground, fingers interlocked, elbows shoulder width apart. 2. Place top of head on the ground, holding back of head with hands. 3. Walk toes forward until hips align with shoulders. 4. Lift the feet up, keeping the knees bent together against the chest and touching the chin. 5. Gaze to the nose.

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MUDRA

GOHI ASANA Āpta Pramāṇa - आÜत प्रमाण Jogapradipyaka of Jayatarama

दोउ हाथ की कहुणी जोई पुǓनह कलाई जाणेदोई ͪपिçट अंगुरया की पुन जानौ ए सब लेभूऊपर ठानौ ॥१७० उभैकलाई जुडवा राषै Ǔतन पǐर आǓन सीस पर दाषे या ͪवͬध आसन करेकपारी नासा Ǒदिçट रहेͬथर धाǐर॥१७१ पींडी जंघ ͧमलावेदोई येडी कू लां राषैभोई गोडा ͬचबुक अग्रेलगावे आसन गोही नाम कहावे॥१७२ ͧसर नेत्र दूषैकसैतथा वाम्हणी होय पहर येक आसन सधेलहैसमाͬधदी सोय ॥१७३

dou hātha kī kahuṇī joī puniha kalāī jāṇe doī piṣṭi aṃgurayā kī puna jānau e saba le bhū ūpara ṭhānau ॥170 ubhai kalāī juḍavā rāṣai tina pari āni sīsa para dāṣe yā vidhi āsana kare kapārī nāsā diṣṭi rahe thira dhāri॥171 pīṃḍī jaṃgha milāve doī yeḍī kūlāṃ rāṣai bhoī goḍā cibuka agre lagāve āsana gohī nāma kahāve ॥172 sira netra dūṣai kasai tathā vāmhaṇī hoya pahara yeka āsana sadhe lahai samādhidī soya ॥173

Place both the hands with elbows, wrist and fingers together on the ground. On the wrists place the head. The gaze should be stable at the tip of the nose. Bring together the calf and thighs and put the heels on the buttocks. The knees should touch the tip of the chin.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira

Mula Bandha Yoga Sikhopanishad 104-105

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAMoham

1. From knees, place forearms on ground, fingers interlocked, elbows shoulder width apart. 2. Place top of head on the ground, holding back of head with hands. 3. Walk toes forward until hips align with shoulders. 4. Lift the feet up and stack hips on top of shoulders, knees on top of hips, and ankles on top of knees. 5. Gaze to the nose.

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Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya

ͪवपरीतं मण्डलं च द्ͪवधैव ͪवǑदतं Ǒह नः । दण्डासनं द्ͪवधा प्रोÈतं ͪवपरीतोपवेशने॥ सवार्वङ्गशीषर्वभागास्तुषट्षिçटः प्रͬथतास्तुते ।

viparītaṃ maṇḍalaṃ ca dvidhaiva viditaṃ hi naḥ । daṇḍāsanaṃ dvidhā proktaṃ viparītopaveśane ॥ sarvāṅgaśīrṣabhāgāstu ṣaṭṣaṣṭiḥ prathitāstu te ।

Then there are two types of inverted mandalas (arrangements)- Sirsasana and Sarvangasana. Dandasana is also of two types inverted (viparita dandasana) and seated (dandasana). It has been proclaimed that there are sixty six variations of Sarvangasana and sirsasana.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Bhastrika Kumbhaka Yoga Sikhopanishad 96-100

Mula Bandha Yoga Sikhopanishad 104-105

JAPA

Om THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Paramashivoham

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MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

1. Sit with hands behind calves and stretch the legs up. 2. Bring forehead to the knees and come to a vertical position with legs.

दोउ हाथ पग बाहर आनै गोडा तरैकांकसी ठानै अंगुçठ ͪप ंडली लगता धरै चरण उभैआकास Ǒदͧस करै॥१२० ͪपिçट सकू ला धरती लावै उदर संकोͬच ऊधर्वठहरावै गोडा सीस ͧभथंभन करै इह ͪवͬध फोद्या आसन धरै॥१२१ देह ͪवसाली ना रहेरÈतͪपती पुǓन जाय फुं सी गुंमǐर आǑद जेनाना रोग नसाय ॥ १७२

dou hātha paga bāhara ānai goḍā tarai kāṃkasī ṭhānai aṃguṣṭha piṃḍalī lagatā dharai caraṇa ubhai ākāsa disi karai॥120 piṣṭi sakūlā dharatī lāvai udara saṃkoci ūrdha ṭhaharāvai goḍā sīsa bhithaṃbhana karai iha vidhi phodyā āsana dharai॥121 deha visālī nā rahe raktapitī puni jāya phuṃsī guṃmari ādi je nānā roga nasāya ॥172

Sit with legs extended on ground. Slowly raise legs upward by catching hold of calves with two hands. By contracting the abdomen, raise the head up towards the knees.

BHASTRIKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga-Sikhopanishad

"स्त]नयोरथ भस्त्रेव लोहकारस्य वेगतः ॥ ९६ ॥ रेचयेत ्पूरयेद्वायुमाश्रमं देहगं ͬधया । यथा श्रमो भवेद्देहेतथा सूयर्ध्वेण पूरयेत ्॥ ९७ ॥ कण्ठसंकोचनं कृ त्वा पुनæचÛद्रेण रेचयेत ्। वातͪपत्तæलेçमहरं शरीरािग्नͪववधर्वनम ्॥ ९८ ॥ कु ण्डलीबोधकं वÈत्रदोषघ्न शुभदं सुखम ्। ब्रह्मनाडीमुखाÛतःस्थकफाद्यगर्वलनाशनम ्॥ ९९ ॥ सम्यग्बÛधसमुद्भूतंग्रिÛथत्रयͪवभेदकम ्। ͪवशेषेण ्ऐव कतर्वव्यं भस्त्राÉयं कु म्भकं ित्वदम ्॥ १०० ॥

stanayoratha bhastreva lohakārasya vegataḥ ॥ 96 ॥ recayet pūrayedvāyumāśramaṃ dehagaṃ dhiyā | yathā śramo bhaveddehe tathā sūryeṇa pūrayet ॥ 97 ॥ kaṇṭhasaṃkocanaṃ kṛtvā punaścandreṇa recayet | Vātapittaśleṣmaharaṃ śarīrāgnivivardhanam ॥ 98 ॥ kuṇḍalībodhakaṃ vaktradoṣaghna śubhadaṃ sukham | Brahmanāḍīmukhāntaḥsthakaphādyargalan āśanam ॥ 99 ॥ samyagbandhasamudbhūtaṃ granthitrayavibhedakam| viśeṣeṇaiva kartavyaṃ bhastrākhyaṃ Kumbhakaṃ tvidam ॥

(The practitioner) should intelligently expel with speed the air in the body, out of the two breasts and fill (it) in (likewise), till he is overcome with fatigue, as with a blacksmith's pair of bellows. When fatigue comes on in the body, then should he fill in through the Solar (Nadi) and after constricting the throat, should expel (it) again through the Lunar (Nadi). (This Kumbhaka) removes (the excess of) the mind, bile and phlegm, raises the temperature of the body, rouses the Kundali, removes defects in the mouth, bestows auspiciousness, is wholesome, removes impediments, such as phlegm remaining in the interior of the opening of the Brahma-nadl and is capable of bursting through the three knots as the result of effectively practicing the Bandhas. This Kumbhaka is known as the Bhastra and should be specially practised.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Bhastrika Kumbhaka Yoga Sikhopanishad 96-100

Mula Bandha Yoga Sikhopanishad 104-105

JAPA

Om NithyanandaParamashivoham

1. Sit and extend legs out and up at 45 degree angle. 2. Bring hands behind and hold opposite shoulders. 3. Keep chest upright, legs straight, toes pointed. 4. Hold the breath and gaze to third eye.

उत्तानं शयनं कृ त्वा पादौ ͧमͧलत्वा प्रसायर्व Ǔनतंबं भूमौ स्पृçट्या हस्ताभ्यां कÛधरा बध्वा कुं भकं कृ त्वा Ǔतçटेत ्पǐरघासन भवǓत ॥२॥

uttānaṃ śayanaṃ kṛtvā pādau militvā prasārya nitaṃbaṃ bhūmau spṛṣṭyā hastābhyāṃ kandharā badhvā kuṃbhakaṃ kṛtvā tiṣṭet parighāsana bhavati ॥2॥

Lying supine extend both the feet united together and touching the ground with buttocks catch firmly the shoulder with two hands and remain with kumbhaka performed. This is called Parighasana.

BHASTRIKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga-Sikhopanishad 96 - 100

"स्त]नयोरथ भस्त्रेव लोहकारस्य वेगतः ॥ ९६ ॥ रेचयेत ्पूरयेद्वायुमाश्रमं देहगं ͬधया । यथा श्रमो भवेद्देहेतथा सूयर्ध्वेण पूरयेत ्॥ ९७ ॥ कण्ठसंकोचनं कृ त्वा पुनæचÛद्रेण रेचयेत ्। वातͪपत्तæलेçमहरं शरीरािग्नͪववधर्वनम ्॥ ९८ ॥ कु ण्डलीबोधकं वÈत्रदोषघ्न शुभदं सुखम ्। ब्रह्मनाडीमुखाÛतःस्थकफाद्यगर्वलनाशनम ्॥ ९९ ॥ सम्यग्बÛधसमुद्भूतंग्रिÛथत्रयͪवभेदकम ्। ͪवशेषेण ्ऐव कतर्वव्यं भस्त्राÉयं कु म्भकं ित्वदम ्॥ १०० ॥

stanayoratha bhastreva lohakārasya vegataḥ ॥ 96 ॥ recayet pūrayedvāyumāśramaṃ dehagaṃ dhiyā | yathā śramo bhaveddehe tathā sūryeṇa pūrayet ॥ 97 ॥ kaṇṭhasaṃkocanaṃ kṛtvā punaścandreṇa recayet | Vātapittaśleṣmaharaṃ śarīrāgnivivardhanam ॥ 98 ॥ kuṇḍalībodhakaṃ vaktradoṣaghna śubhadaṃ sukham | Brahmanāḍīmukhāntaḥsthakaphādyargalan āśanam ॥ 99 ॥ samyagbandhasamudbhūtaṃ granthitrayavibhedakam| viśeṣeṇaiva kartavyaṃ bhastrākhyaṃ Kumbhakaṃ tvidam ॥

(The practitioner) should intelligently expel with speed the air

in the body, out of the two breasts and fill (it) in (likewise), till he is overcome with fatigue, as with a blacksmith's pair of bellows. When fatigue comes on in the body, then should he fill in through the Solar (Nadi) and after constricting the throat, should expel (it) again through the Lunar (Nadi). (This Kumbhaka) removes (the excess of) the mind, bile and phlegm, raises the temperature of the body, rouses the Kundali, removes defects in the mouth, bestows auspiciousness, is wholesome, removes impediments, such as phlegm remaining in the interior of the opening of the Brahma-nadl and is capable of bursting through the three knots as the result of effectively practicing the Bandhas. This Kumbhaka is known as the Bhastra and should be specially practised.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Bhastrika Kumbhaka Yoga Sikhopanishad 96-100

Mula Bandha Yoga Sikhopanishad 104-105

JAPA

Om Nithyananda Paramashivoham

Keep elbows and palms down on the ground

1. Sit and extend legs out and up at 45 degree angle. 2. Bring the elbows down on the ground beside the hips. 3. Keep chest upright, legs straight, toes pointed.

Visualize Yourself as a Boat

MUDRA

उत्तानशयनं कू पर्वराभ्यां भूͧममवçटभ्यहस्तौ Ǔनतंबं Ǔनधाय ͧशरः ऊरु जंघापादान ्दंडवत ्धारयेत ् नौकासनमं भवǓत

uttānaśayanaṃ kūrparābhyāṃ bhūmimavaṣṭabhyahastau nitaṃbaṃ nidhāya

śiraḥ ūru jaṃghāpādān daṃḍavat dhārayet naukāsanamaṃ bhavati

Lying supine hold the ground with the elbows and keep the two hands on the hips. Then keep up the head, the thigh, the shank and the feet like a stick. This is called Naukasana.

BHASTRIKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga-Sikhopanishad 96 - 100

"स्त]नयोरथ भस्त्रेव लोहकारस्य वेगतः ॥ ९६ ॥ रेचयेत ्पूरयेद्वायुमाश्रमं देहगं ͬधया । यथा श्रमो भवेद्देहेतथा सूयर्ध्वेण पूरयेत ्॥ ९७ ॥ कण्ठसंकोचनं कृ त्वा पुनæचÛद्रेण रेचयेत ्। वातͪपत्तæलेçमहरं शरीरािग्नͪववधर्वनम ्॥ ९८ ॥ कु ण्डलीबोधकं वÈत्रदोषघ्न शुभदं सुखम ्। ब्रह्मनाडीमुखाÛतःस्थकफाद्यगर्वलनाशनम ्॥ ९९ ॥ सम्यग्बÛधसमुद्भूतंग्रिÛथत्रयͪवभेदकम ्। ͪवशेषेण ्ऐव कतर्वव्यं भस्त्राÉयं कु म्भकं ित्वदम ्॥ १०० ॥

stanayoratha bhastreva lohakārasya vegataḥ ॥ 96 ॥ recayet pūrayedvāyumāśramaṃ dehagaṃ dhiyā | yathā śramo bhaveddehe tathā sūryeṇa pūrayet ॥ 97 ॥ kaṇṭhasaṃkocanaṃ kṛtvā punaścandreṇa recayet | Vātapittaśleṣmaharaṃ śarīrāgnivivardhanam ॥ 98 ॥ kuṇḍalībodhakaṃ vaktradoṣaghna śubhadaṃ sukham | Brahmanāḍīmukhāntaḥsthakaphādyargalan āśanam ॥ 99 ॥ samyagbandhasamudbhūtaṃ granthitrayavibhedakam| viśeṣeṇaiva kartavyaṃ bhastrākhyaṃ Kumbhakaṃ tvidam ॥

(The practitioner) should intelligently expel with speed the air in the body, out of the two breasts and fill (it) in (likewise), till he is overcome with fatigue, as with a blacksmith's pair of bellows. When fatigue comes on in the body, then should he fill in through the Solar (Nadi) and after constricting the throat, should expel (it) again through the Lunar (Nadi). (This Kumbhaka) removes (the excess of) the mind, bile and phlegm, raises the temperature of the body, rouses the Kundali, removes defects in the mouth, bestows auspiciousness, is wholesome, removes impediments, such as phlegm remaining in the interior of the opening of the Brahma-nadl and is capable of bursting through the three knots as the result of effectively practicing the Bandhas. This Kumbhaka is known as the Bhastra and should be specially practised.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Bhastrika Kumbhaka Yoga Sikhopanishad 96-100

Mula Bandha Yoga Sikhopanishad 104-105

Visualize Yourself as Lord Rudra

GAZE

MUDRA

Śambhavi Mudra Mandala Brahmana-Upanishad 3. 5

JAPA

Om NithyanandaParamashivoham

1. Sit and lift feet up, scoop hands under the heels and pull the feet towards the chest. 2. Keep spine upright and gaze to nose.

पगथली संपुट कǐर हाथस्यौ पग उचाई पगाका अंगुठा दोउ लेऊ परली कानी तालवै पछैदोउ हाथ पगामाहेकǐर नीचैकǐर चीरै आͨण पगाकी आगल्या पर कांकं सी Ǒद्रिæट नासा अग्र आसन कौगुन ऊद्र ǒबषैकही भाǓत कौ रोग होई यǑद यहुआसण कही आगानेसोवै जैअवरजाई गारोगपीडा होईतौ यहुआसण कǐर मूलद्वार टेͩक धरǓत ज्स्यौबैसैजैरोगन होई तौ सुडछा आसन करी बौ करै

pagathalī saṃpuṭa kari hāthasyau paga ucāī pagākā aṃguṭhā dou leū paralī kānī tālavai pachai dou hātha pagāmāhe kari nīcai kari cīrai āṇi pagākī āgalyā para kāṃkaṃsī driśṭi nāsā agra āsana kauguna ūdra biṣai kahī bhāti kau roga hoī yadi yahu āsaṇa kahī āgāne sovai jaiavarajāī gārogapīḍā hoītau yahu āsaṇa kari mūladvāra ṭeki dharati jsyaubaisai jairogana hoī tau suḍachā āsana karī bau karai

Sit on ground. Catch hold of respective feet by inserting hands below the pair of heels. Pull the heels towards chest. Eyes remain fixed at the tip of nose.

BHASTRIKA KUMBHAKA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga-Sikhopanishad 96 - 100

"स्त]नयोरथ भस्त्रेव लोहकारस्य वेगतः ॥ ९६ ॥ रेचयेत ्पूरयेद्वायुमाश्रमं देहगं ͬधया । यथा श्रमो भवेद्देहेतथा सूयर्ध्वेण पूरयेत ्॥ ९७ ॥ कण्ठसंकोचनं कृ त्वा पुनæचÛद्रेण रेचयेत ्। वातͪपत्तæलेçमहरं शरीरािग्नͪववधर्वनम ्॥ ९८ ॥ कु ण्डलीबोधकं वÈत्रदोषघ्न शुभदं सुखम ्। ब्रह्मनाडीमुखाÛतःस्थकफाद्यगर्वलनाशनम ्॥ ९९ ॥ सम्यग्बÛधसमुद्भूतंग्रिÛथत्रयͪवभेदकम ्। ͪवशेषेण ्ऐव कतर्वव्यं भस्त्राÉयं कु म्भकं ित्वदम ्॥ १०० ॥

stanayoratha bhastreva lohakārasya vegataḥ ॥ 96 ॥ recayet pūrayedvāyumāśramaṃ dehagaṃ dhiyā | yathā śramo bhaveddehe tathā sūryeṇa pūrayet ॥ 97 ॥ kaṇṭhasaṃkocanaṃ kṛtvā punaścandreṇa recayet | Vātapittaśleṣmaharaṃ śarīrāgnivivardhanam ॥ 98 ॥ kuṇḍalībodhakaṃ vaktradoṣaghna śubhadaṃ sukham | Brahmanāḍīmukhāntaḥsthakaphādyargalan āśanam ॥ 99 ॥ samyagbandhasamudbhūtaṃ granthitrayavibhedakam| viśeṣeṇaiva kartavyaṃ bhastrākhyaṃ Kumbhakaṃ tvidam ॥

(The practitioner) should intelligently expel with speed the air in the body, out of the two breasts and fill (it) in (likewise), till he is overcome with fatigue, as with a blacksmith's pair of bellows. When fatigue comes on in the body, then should he fill in through the Solar (Nadi) and after constricting the throat, should expel (it) again through the Lunar (Nadi). (This Kumbhaka) removes (the excess of) the mind, bile and phlegm, raises the temperature of the body, rouses the Kundali, removes defects in the mouth, bestows auspiciousness, is wholesome, removes impediments, such as phlegm remaining in the interior of the opening of the Brahma-nadl and is capable of bursting through the three knots as the result of effectively practicing the Bandhas. This Kumbhaka is known as the Bhastra

and should be specially practised.

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

MULA BANDHA Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाçण्यार्वतुसंपीड्य वायुमाकु ञ्चयेद् बलात ्। वारं वारं यथा चोध्वर्ध्वंसमायाǓत समीरणः ॥ १०४ ॥ प्राणापान ्औ नाÛदǒबÛदूमूलबÛधेन च ्ऐकताम ्। गत्वा योगस्य संͧसद्ͬध ंयच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya vāyumākuñcayed balāt | vāraṃ vāraṃ yathā cordhvaṃ samāyāti samīraṇaḥ ॥ 104 ॥ prāṇāpānau nāndabindū mūlabandhena caikatām | gatvā Yogasya saṃsiddhiṃ yacchato nātra saṃśayaḥ ॥ 105 ॥

Sahaja Kumbhaka Kumbhaka Paddhati of Raghuvira Verse 104

Jalandhara Bandha Yoga Sikhopanishad 109-112

JAPA

Om Nithyananda Paramashivoham

1. Lay down back with feet flat on the ground. 2. Place palms down and fingers just touching back of heels. 3. Lift hips up high, pressing the feet into the ground. 4. Chin tucks to chest and gaze to the nose.

Visualize Swamiji, The SPH

MUDRA

UNMUKHAPITHA ASANA 2 Āpta Pramāṇa - आÜत प्रमाण Nathamuni's Yoga Rahasya 3. 18, 6. 17

ऊध्वर्ध्वेच जनुनी कृ त्वा शͪवतोध्वर्वमुखं तथा उत्थाÜय हस्तौ Ǔतçठेत्तुपीठ उÛमुखनामके

ūrdhve ca janunī kṛtvā śavitordhvamukhaṃ tathā utthāpya hastau tiṣṭhettu pīṭha unmukhanāmake

Lie on ground in supine position. Bend the knees and then raise them. Place the palms on floor and raise the trunk also up.

SAHAJA KUMBHAKA Āpta Pramana - आÜत प्रमाण Kumbhaka Paddhati of Raghuvira 104

नोभ्य ्āम ्-āरṃ सम ्āक्ṛṣय कुṇḍअलय ्āḥ प ्āर्śवयोḥ क्ṣइपेत ्गच्चत ्ā Ǔतṣṭहत ्ā śवस-ध ्āरṇअṃ न बल ्āद्-यद्ā अǓनśअṃ सहजḥ कु म्भḥ प्रोÈतḥ śǐर-क्ṛͪत्तव ्āसस ्ā

nobhyām-āraṃ samākṛṣya kuṇḍalayāḥ pārśvayoḥ Kṣipet gacchatā tiṣṭhatā śvasadhāraṇaṃ na balād-yadā aniśaṃ sahajaḥ kumbhaḥ proktaḥ śri-kṛttivāsasā

Inhaling prana through the nose and carrying it along the kundali, one should hold it comfortably off and on. This is sahaja-kumbhaka narrated by Sri-Krttivasa (Shiva)

ŚAMBHAVI MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Mandala Brahmanopanishad 3.5

लक्ष्येऽÛतबार्वह्यायां Ǻçट्औ ǓनमेषोÛमेषविजर्वतायां च इयं शांभवी मुद्रा भवǓत । सवर्वतÛत्रेषुगोÜया महाͪवद्या भवǓत । तज्ज्ञानेन संसारǓनवृͪत्तः । तत्पूजनं मोक्षफलदम ्॥ ५ ॥

lakṣye'ntarbāhyāyāṃ dṛṣṭau nimeṣonmeṣavarjitāyāṃ ca iyaṃ śāṃbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṃsāranivṛttiḥ | tatpūjanaṃ mokṣaphaladam ॥ 5 ॥

Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Śambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.

पूरकाÛतेतुकतर्वव्यो बÛधो जालंधराͧभधः ॥ १०९ ॥ कं ठसंकोचरूपोऽस ्औ वायुमागर्वǓनरोधकः । कण्ठमाकु ञ्च्य हृदयेस्थापयेद् Ǻढͧमच्छया ॥ ११० ॥ बÛधो जालंधराÉयोऽयममृताÜयायकारकः । अधस्तात ्कु ञ्चनेनाशुकण्ठसंकोचनेकृ ते॥ १११ ॥ मध्येपिæचमताणेन स्यात ्प्राणो ब्रह्मनाͫडगः । कु ण्डल्या ग्रिÛथत्रयͪवभेदनेन Ǔनͪवर्वकल्पकप्रािÜतः वज्रासनिस्थतो योगी चालǓयत्वा तुकु ण्डलीम ्॥ ११२ ॥

pūrakānte tu kartavyo bandho jālaṃdharābhidhaḥ ॥ 109॥ kaṃṭhasaṃkocarūpo'sau vāyumārganirodhakaḥ | kaṇṭhamākuñcya hṛdaye sthāpayed dṛḍhamicchayā ॥ 110॥ bandho jālaṃdharākhyo'yamamṛtāpyāyakārakaḥ | adhastāt kuñcanenāśu kaṇṭhasaṃkocane kṛte ॥ 111 ॥ madhye paścimatāṇena syāt prāṇo brahmanāḍigaḥ | kuṇḍalyā granthitrayavibhedanena nirvikalpakaprāptiḥ vajrāsanasthito yogī cālayitvā tu kuṇḍalīm ॥ 112 ॥

The bandha known as Jalandhara should be performed at the close of the Puraka (in-filling the vital air). This is of the form of constricting the throat with a view to obstruct the passage of vital air. After constricting the throat, he should establish (the vital air) firmly in the bosom. This is known as the Jalandhara bandha , which causes the full flow of nectar. Should the constriction of the throat be made with the immediate contraction of the nether part, by (performing) Pascimatana in the middle, the Prana (vital air) will reach the Brahma-nadi.

Visualize the Body is Dead and THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM is Liberating You

Śakti Chalan Mudra Shiva Samhita 4.. 53

1. Lay down on back with palms facing upwards. 2. Completely unclutch from any micro-movements of the body and the mind. 3. Let the body remain 'dead'.

ŚAVASANA Āpta Pramāṇa - आÜत प्रमाण Hathapradipika 2. 18

अथ शवासनम ् उत्तानं शववद् भूमौ शयनंतुशवासनम ् ॥शवासनं श्रािÛतहरं ͬचत्तͪवश्रािÛतकारकम ्॥ १८॥

atha śavāsanam uttānaṁ śavavad bhūmau śayanaṁ tu śavāsanam ॥ śavāsanaṁ śrāntiharaṁ cittaviśrāntikārakam ॥ 18 ॥

One lies supine on the ground (motionless) like a dead body. This is savasana, which removes physical fatigue and gives rest to the mind.

॥

ŚAKTI CHALAN MUDRA Śāstra Pramāṇa - शास्त्र प्रमाण Śhiva Samhita 4.53

अथ शिÈतचालनमुद्रा । आधारकमलेसुÜतांचालयेत्कु ण्डलीं Ǻढाम ्। अपानवायुमारुह्य बलादाकृ çय बुद्ͬधमान ्। शिÈतचालनमुद्रेयं सवर्वशिÈतप्रदाǓयǓन ॥ ५३

atha śakticālanamudrā | ādhārakamale suptāmcālayetkundalim ḍrḍhām | apānavāyumāruhaya balādākṛṣya buddhimān | śakticālanamudreyaṃ sarvaśaktiprādayini ||53||

Let the wise Yogi forcibly and firmly draw up the Goddess Kundali sleeping in the adhar lotus, by means of the apana vayu. This is Shakti Chalan Mudra, the giver of all powers.

ॐ पूणर्णमदः पूणर्णͧमदं पूणार्णत्पुणर्णमुदच्यते पूणर्णस्य पूणर्णमादाय पूणर्णमेवावͧशçयते॥ ॐ शािÛतः शािÛतः शािÛतः ॥

aum pūrnamada pūrṇamidaṃ pūrṇātpurṇamudacyate pūrṇasya pūrṇamādāya pūrṇamevāvaśiṣyate | auṃ śāntiḥ śāntiḥ śāntiḥ ||

Om, That (Outer World) is Purna (Full with Divine Consciousness); This (Inner World) is also Purna (Full with Divine Consciousness); From Purna comes Purna (From the Fullness of Divine Consciousness the World is manifested)