CARE FOR DIGESTIVE DISORDERS
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STEPS TO BE FOLLOWED
- PASHCHIMOTTA ASANA
- NAAGA KUMBHAKA
- SAMAANA KUMBHAKA
- TRISHOOLA KUMBHAKA
- TRINETRA KUMBHAKA
- KAPAALABHAATI PRAANAAYAAMAA
- BHASTRIKAA
PASHCHIMOTTA ASANA GHERANDA SAMHITA, UPDESHA 2, VERSE: 26
॥ अथ पश्चिमोत्तानासनम् ॥
प्रसार्य पादौ भुवि दण्डरूपौ संन्यस्तभालं चितियुग्ममध्ये ।
यत्नेन पादौ च धृतौ करा यां योगीन्द्रपीठं पश्चिमोत्तानमाहुः ॥
Prasaarya Paadau Bhuvi Dhanda-Roopau
Samnyastha-Bhaalam Chithi-Yugma-Madhye|
Yathnena Paadhau Cha DhruthauKaraabhyaam
Yogeendra-Peetam Pashchimoththaanam Aahuhu ||2.26||
TRANSLATION Having spread both the legs on the ground stiff like a stick, the heels not touching, one should bend forward and rest the forehead on the knees and hold the feet with the hands.
TECHNIQUE
- Sit with the legs stretched, the heels not touching one another.
- Bend forward 3. Place your forehead on the knees
- Catch hold of the feet with your hands
- Remain in this pose 30 seconds
IN PASHCHIMOTTA ASANA, NEXT –
2. NAAGA KUMBHAKA
KUMBHAKA PADDHATHI, VERSES: 77 & 78
ओदनग्रासवद्वायुं कण्ठेनापूरयेच्छनैः ।
तं रोधयेद्यथाकालं बध्वा जालन्धरं दृढम् ॥
कण्ठेन रेचनं कुर्यात् नागकुम्भः शिवोदितः ।
क्षुधां जयेत् पिपासां च फलमस्य समीरितम् ॥
Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Shanaihi |
Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam Dhrudam ||77||
Kantena Rechanam Kuryaath NaagaKumbhaha Shivodithaha |
Kshudhaam Jayeth Pipaasaam Cha Phalamasya Sameeritham || 78 ||
TRANSLATION
One should fill the air slowly into the throat like swallowing a morsel of rice and should retain it for maximum possible time, with firm application of Jaalandhara Bandha and then should exhale it from the throat. This is Naaga kumbhaka explained by Shiva. By this practice one is able to win over hunger and thirst.
TECHNIQUE
- Swallow air very slowly and let the air go little by little like eating rice morsel by morsel.
- Once you are full, immediately contract the throat, place the chin on the chest
- Hold the breath in this posture as long as possible
- Then release the lock and exhale slowly from the throat
- Do this 21 times
IN PASHCHIMOTTA ASANA, NEXT –
3. – SAMAANA KUMBHAKA
KUMBHAKA PADDHATI, VERSE: 62
नाभावापूर्य वायुश्चेत् देहे व्याप्य विधारितः ।
कुम्भिते ज्वलनं ध्यायेत् समानस्य तु कुम्भकः ॥
Naabhaavaapoorya Vaayushcheth Dehe Vyaapya Vidhaaritaha | Kumbhithe Jvalanam Dhyaayeth Samaanasya Thu Kumbhakaha ||62||
TRANSLATION After filling the navel region with the air that is spread and held all over the body, one should concentrate on fire and this is known as Samaana kumbhaka.
TECHNIQUE
- Inhale completely till the navel is filled
- While inhaling visualize that the prana is spread and held all over the body
- Hold as long as you can judiciously
- While you hold, visualize the fire element in your navel region
- When you can not hold any more, exhale
- Do this 21 times.
IN PASHCHIMOTTA ASANA, NEXT –
4. – TRISHOOLA KUMBHAKA
KUMBHAKA PADDHATHI, VERSE: 193
घोणा यां च मुखेनापि युगपत् पूरयेत् सदा ।
त्रिशूलिना त्रिशूलाख्यः कुम्भ उक्तस्त्रिशूलनुत् ॥
Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-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 PASHCHIMOTTA ASANA, NEXT –
5. - TRINETRA KUMBHAKA
KUMBHAKA PADDHATHI, VERSE: 192
सकृच्चन्द्रेण चापूर्य धार्यं सूर्येण पूरयेत् ।
नियम्य पूरयेन्नो यां धारयित्वा यथाविधि ॥
त्रिनेत्रकुम्भकः प्रोक्तः त्रिनेत्रेण त्रिसिद्धिदः ॥
SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||
TRANSLATION Inhale through the left nostril and retain, inhale through the right nostril and retain and then inhale 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
- Without 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
IN PASHCHIMOTTA ASANA, NEXT –
6. KAPAALABHAATI PRAANAAYAAMAA YOGA RAHASYA, 1st CHAPTER, VERSE: 100
TRANSLATION-cum-TECHNIQUE
- Breath out short and fast as you pull your abdomen in and up.
- Allow the body to inhale by itself
- Do this 21 times
IN PASHCHIMOTTA ASANA, NEXT –
7. – BHASTRIKAA KUMBHAKA KUMBHAKA PADDHATI, VERSES: 164& 165
भस्त्रेव लोहकारस्य रेचपूरौ श्रमावधि ।
वेगेन स्तनयोरूर्ध्वं ततःपूरोऽर्कवर्त्मना ॥
जालन्ध्रं दृढं बध्वा कुम्भितं चन्द्रवर्त्मना ।
रेचयेद् भस्त्रिकाकुम्भः शरीराग्निविवर्द्धनः ॥
Bhastreva Lohakaarasya Rechapoorau Shramaavadhi |
Vegena Sthanayoroordhvam ThathahaPooro(a)rkavarthmanaa ||164||
Jaalandharam Dhrudam Badhvaa Kumbhitham Chandra-Varthmanaa |
Rechayeth-BhasthrikaaKumbhaha Shareeraagni-Vivarddhanaha ||165||
TRANSLATION One should rapidly inhale and exhale similar to the bellows of a blacksmith till he becomes fatigued. Followed by this he should inhale through the right nostril and then having held the breath with the jaalandhara Bandha, he should exhale through the left nostril. This is Bhastrikaa Kumbhaka that increases bodily heat.
TECHNIQUE
- Rapidly inhale and exhale like the bellows of the black smith until you become fatigued
- Then inhale through the right nostril
- Press the chin on the chest so that the throat is locked
- Hold the breath as long as you can judiciously
- Relax the chin and exhale through left nostril
- Do this 21 times
END OF KRIYA
Kriya Date
27-Jan-2012