CARE FOR ANXIETY
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DISCLAIMER: This technique is not intended to be a substitute for professional medical diagnosis or treatment. Individuals with any type of medical condition, the elderly, children below 14, women who are pregnant or suspect they may be pregnant are advised to seek professional medical advice before practicing this technique. Viewers who are not on two-way video conferencing are cautioned that they are practicing these techniques at their own risk.
STEPS TO BE FOLLOWED:
MATSYENDRA ASANA
TRISHOOLA KUMBHAKA
SEETKAAREE PRAANAAYAAMA
SHEETALEE KUMBHAKA
TRINETRA KUMBHAKA
1. MATSYENDRA ASANA GHERANDA SAMHITA, UPADESHA 2, VERSE 22-23
Udharam Pashchimaabhaasam Kruthvaa Thishtathi Yathnataha |
Namraangam Vaamapaadham Hi Dakshajaanoopari Nyaseth ||2.22||
Thathra Yaamyam Koorparam Cha Yaamya Kare Cha Vakthrakam |
Bhruvor-Madhye Gathaa Drushtihi Peetam Matsyendram Uchyathe ||2.23||
TRANSLATION Having kept the abdomen at ease, similar to the back, the bent left leg should be placed over the right lap. There in that posture the right elbow should be placed on this and the face has to be placed on the right palm. The sight fixed at the eye brow center in this posture, is called Matsyendra asana.
TECHNIQUE
1. Sit and Stretch your legs
- Relax your stomach
- Bend your left leg and place it over your right lap.Keep the left knee upright.Keep the left knee upright
- Now place the right elbow on the left knee
- Place your cheek on right palm
- Fix your gaze at the center of the eye brows
- Stable in this asana for 30 seconds
IN MATSYENDRA ASANA, NEXT-
2. TRISHOOLA KUMBHAKA
KUMBHAKA PADDHATI, VERSE 193
Ghonaabhyaam Cha Mukhenaapi Yugapath Poorayeth Sadhaa |
Thrishoolinaa Trishoolaakhyaha Kumbha Ukthas-Trishoolanuth ||193||
TRANSLATION
Always inhale through the nostrils and mouth together at a time. This is called the Trishoola Kumbhaka – the remover of triple sufferings – as explained by the Thrishooli Shiva.
TECHNIQUE
- Inhale through the nostrils and also through the mouth simultaneously
- Hold the breath as long as you can judiciously
- Now exhale through the nostrils slowly and relax
- Do this 21 times
IN MATSYENDRA ASANA, NEXT-
3. SEETKAREE PRAANAAYAAMA
HATHA PRADEEPIKAA, UPADEHSHA 4, VERSE 43
Seethkaam Kuryaath Tathaa Vaktre Ghraanenaiva Vijhrumbhikaam |
Evam Abhyaasa-Yogena Kaamadevo Dviteeyakaha ||4.43||
TRANSLATION
The breath needs to be sucked in through the mouth with a hissing sound and the exhalation to be done through the nostrils. By practicing this Kamadeva – the Cupid becomes the second.
TECHNIQUE
1. Stay in same asana
- Press the lower and upper teeth together and separate the lips as much as comfortable
- Breath in slowly through the gaps of the teeth
- Listen to the sound of the breath as the air is being drawn in
- Close the mouth at the end of the inhalation
- Exhale slowly through the nose
- Do this 21 times
IN MATSYENDRA ASANA, NEXT-
4. SHEETHALEE KUMBHAKA GHERANDA SAMHITA, UPADESHA 5, VERSE 73
Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi |
Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 ||
TRANSLATION The breath has to be filled in the abdomen by drawing air through the tongue. After having retained the breath for a moment, the exhalation should be done through the nostrils.
TECHNIQUE
- Continue to sit in same asana
- Close the eyes and relax the whole body
- Extend the tongue outside the mouth and roll the sides of the tongue up so that it forms a tube
- Inhale slowly through the tongue and fill the abdomen slowly
- At the end of inhalation, roll the tongue in, close the mouth
- Retain it there for a short time
- Then exhale through both the nostrils
- Do this 21times
IN MATSYENDRA ASANA, NEXT-
5. TRINETRA KUMBHAKA KUMBHAKA PADDHATI, VERSE 192
Sakruth Chandrena Chaapoorya Dhaarya Sooryena Poorayeth |
Niyamya Poorayennobhyaam Dhaarayithvaa Yathaa-Vidhi ||
Thrinethra-Kumbhakaha Prokthaha Thrinethrena Thrisiddhidhaha ||192||
TRANSLATION
Having inhaled through the left nostril and retained, inhale through the right nostril. Having then inhaled through both the nostrils, retain the breath (all these in one shot before exhalation). This is the Trinetra Kumbhaka – the giver of three siddhis – as explained by the three-eyed Shiva.
TECHNIQUE
- Inhale through the left nostril
- Hold the breath as long as you can judiciously
- With out exhalation, inhale through the right nostril
- Hold the breath as long as you can judiciously
- Again without exhaling, inhale through both the nostrils
- Hold the breath as long as you can judiciously
- Now exhale through both the nostrils slowly
- Do this 21 times
END OF KRIYA 15 NOV 2011