KAILASA Library/Nithya Kriya - 108 Yogic Techniques for Diseases and Disorders/CARE FOR OBESITYSign in
Nithya Kriya - 108 Yogic Techniques for Diseases and Disorders

CARE FOR OBESITY

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Disease Description

Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems. As a result, obesity has been found to reduce life expectancy. Body mass index (BMI), a measurement which compares weight and height, defines people as overweight (pre-obese) if their BMI is between 25 and 30 kg/m2, and obese when it is greater than 30 kg/m2. [3]

Obesity increases the likelihood of various diseases, particularly heart disease, type 2 diabetes, obstructive sleep apnea, certain types of cancer, andosteoarthritis. Obesity is most commonly caused by a combination of excessive food energy intake, lack of physical activity, and genetic susceptibility, although a few cases are caused primarily by genes, endocrine disorders, medications or psychiatric illness.

STEPS TO BE FOLLOWED

  1. BHADRA ASANA
  1. JAALANDHARA BANDHA
  1. UDDEEYANAA BANDHA
  1. AGNEESHOMA KUMBHAKA
  1. VYAANA KUMBHAKA
  1. DAKSHINAAVARTA CHAKRA KUMBHAKA

1. BHADRA ASANA GHERANDA SAMHITA, UPADESHA 2, VERSES: 9 & 100

अथ भद्रासनम्

गुल्फौ च विषाणस्याधः यत्क्रमेण समाहितः।
पादाङ्गुष्ठौ करा यां च धृत्वा च पृष्ठदेशतः॥

जालन्धरं समासाद्य नासाग्रमवलोकयेत्।
भद्रासनं भवेदेतत् सर्वव्याधिविनाशकम्॥

Gulphau cha Virusha(a to be deleted)na(a)sya adhaha vuth kramena samaahitaha | Paada-angushtau karaabhyaam cha Dhrutvaa cha prushta-deshataha ||2.9||

Jaalandharam samaasaadya Naasaagram avalokayet| BHADRA ASANAm bhavet etat Sarva-vyaadhi-vinaashakam ||2.10||

TRANSLATION Place the heels crosswise under the genitals attentively; cross the hands behind the back and take hold of the toes of the feet . Fix the gaze on the tip of the nose, having previously adopted the mudra called Jaalandhara . This is Bhadra asana which destroys all sorts of diseases.

Bhadra asana rear view

TECHNIQUE

  1. Bend both the legs to the back, keep the feet facing up and Sit on it
  1. Take both your hands to the back and hold your right toes with the left hand and left toes with the right hand
  1. Do Jaalandhara bandha, contract your throat, bend your chin and rest it on your chest
  1. Concentrate your gaze on the tip of your nose
  1. Remain in this pose for 30 seconds and release the Jaalandhara bandha

NEXT IN BHADRA ASANA

2. JAALANDHARA BANDHA

GHERANDA SAMHITA, UPADESHA 3, VERSE 12

॥अथ जालन्धरबन्धकथनम्॥

कण्ठसङ्कोचनं कृत्वा चिबुकं हृदये न्यसेत्।
जालन्धरे कृते बन्धे षोडशाधारबन्धनम्॥

Kanta-sankochanam krutvaa Chibukam hrudaye nyaset | Jaalandhare krute bandhe Shodasha-aadhaara-bandhanam ||3.12||

TRANSLATION Contracting the throat, place the chin on the chest. This is called Jaalandhara Bandha. By this bandha the sixteen adharas are closed.

TECHNIQUE

1. Stay on Bhadrasana

  1. Inhale fully
  1. Place the chin on the chest and contract the throat
  1. Hold as long as possible judiciously
  1. When you can't hold anymore, Release the throat lock and exhale slowly
  1. Do this 21 times

NEXT –

STANDING UDDEEYAANA BANDHA GHERANDA SAMHITA, UPADESHA-3, VERSE: 10

॥ अथ उड्डीयान-बन्धः ॥

उदरे पश्चिमं तानं नाभेरुर्ध्वं तु कारयेत्।
उड्डानं कुरुते यस्मादविश्रान्तं महाखगः।
उड्डीयानं त्वसौ बन्धो मृत्यु-मातङ्ग-केसरी ॥

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

TRANSLATION One should contract the bowels above and below the navel so that the abdominal organs touch the back. The one who practices this uddeeyaana bandha continuously becomes a conqueror of death. The great bird (Kundalini) flies up in the Sushumna and flies there itself constantly.

Man sitting in cross-legged pose practicing bandha

TECHNIQUE

  1. Stand and Keep about half-a-metre gap between your feet
  1. Bend the knees slightly and rest your palms above the knees with the thumbs facing inwards and the fingers outwards.
  1. Keep the spine straight. Head should be up and eyes open
  1. Take a deep breath in and exhale completely, but do not be forceful. 5. After exhaling, perform jalandhara bandha by moving the chin down to the chest and raising the shoulders.
  1. Pull the abdominal muscles inward so that the organs of the abdomen touch the back muscles
  1. Hold as long as you can.
  1. When you can't hold anymore, Before inhaling, relax the stomach and abdomen, release jaalandhara bandha by raising the head, and stand straight.
  1. Then inhale through the nostrils slowly.
  1. Before repeating another round, breathe normally for a minute or two.
  1. Initially start with 3 times and gradually increase upto 10 times

IN BHADRA ASANA, NEXT—

4. - AGNEESHOMA KUMBHAKA KUMBHAKA PADDHATHI, 87TH VERSE

सूर्येण पूरयेत् प्राणं कुम्भयित्वा यथाविधिः।
रेचयेदन्यमार्गेण पुनस्तेन प्रपूरयेत् ॥
येन त्यजेत्तेनापूर्य चाग्निशोमाख्यकुम्भकः ॥

Sooryena Poorayeth Praanam Kumbhayithvaa Yathaavidhihi |
Rechayeth Anya-Maargena Punas-Thena Prapoorayeth ||
Yena Thyajeth Thenaapoorya Chaagnishomaakhya-kumbhakaha ||87||

TRANSLATION Prana should be inhaled through Surya-naadi(right-nostril) and after retaining the same as prescribed, one should exhale through the other nostril, and again inhale by the same side through which one has exhaled. It is known as agni-shoma-Kumbhaka.

Agneeshoma Kumbhaka in Bhadrasana

TECHNIQUE

  1. Inhale through the right nostril
  1. Hold the breath
  1. Exhale through the left nostril 4. Now inhale through left nostril
  1. Hold the breath
  1. Exhale through right nostril.
  1. Do this 21 times

IN BHADRA ASANA, NEXT--

5. VYAANA KUMBHAKA

KUMBHAKA PADDHATHI, 66TH VERSE

पूरयित्वान्तरा सम्यक् हृज्जगद्व्याप्तियोगतः।
सर्वांगस्याकुञ्चनेन कुम्भिते सूक्ष्मचिन्तनात् ॥
पार्वतीवक्रभ्रनोक्तः सम्यक् व्यानस्य कुम्भकः॥

Poorayitvaantharaa Samyak Hrujjagad-Vyaapti-Yogathaha |
Sarvaagaya-Aakunchanena Kumbhithe Sookshma-Chinthanaath ||
Paarvathee-Vakthra-Bhenokthaha Samyak Vyaanasya Kumbhakaha ||66||

TRANSLATION

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

TECHNIQUE

  1. Inhale Deeply
  1. Hold the breath by contracting the whole body
  1. Have intense awareness and visualize the whole body contracting: abdomen, throat, chest, back, the whole body
  1. When you cannot hold anymore slowly exhale
  1. Do this 21 times

IN BHADRA ASANA, NEXT—

6. DAKSHINAAVARTA CHAKRA KUMBHAKA

KUMBHAKA PADDHATI, VERSE: 107,108

सूर्येणापूर्य मरुतं कुम्भयेदुदरस्थितम्।
रेचयेदिन्दुना भूयः तथा दक्षिेण पूरयेत् ॥
कुम्भयेदिडया रिच्याद्दाक्षिणावर्त्तचक्रकः ॥

Sooryenaapoorya Marutham Kumbhayeth Udharasthitham |
Rechayeth Indhuna Bhooyaha Thathaa Dakshena Poorayeth ||107||
Kumbhayeth Idayaa Richyaath Dakshinaavarththa-Chakrakaha |

TRANSLATION

One should inhale through the right nostril and fill the abdomen with breath, exhale through the left nostril, and again one should inhale through the right nostril and hold and exhale through the left nostril. This is Dakshinaavarta Chakra Kumbhaka. -Kumbhaka Paddhati, 107th &108th Verses

TECHNIQUE

  1. Inhale through right nostril
  1. Hold the breath as long as you can judiciously
  1. Exhale through the left nostril
  1. Again inhale through right nostril
  1. Exhale through the left nostril
  1. Repeat this 21 times.

END OF KRIYA

Kriya Date 07-Nov-2011