CREATING LEDERSHIP CONSCIOUSNESS I🔗

STEPS TO BE FOLLOWED

BHADRAASANA THE GHERANDA SAMHITA, UPADESHA 2 VERSE: 9 & 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 (explanation comes next). This is Bhadraasana which destroys all sorts of diseases.

TECHNIQUE

IN BHADRAASANA, NEXT-

THE GHERANDA SAMHITA-UPADESHA 3-VERSE: 9

Yatra yatra sthitom yogi sarvakaryeshu sarvada Urdhvajivha sthiro bhutvadharyetmavanam sada Nabhomudra mavedusha yogvina roga nashini

“Wherever the yogi may be, he should always, in everything he does, be sure to keep the tongue turned upwards and constantly hold the breath. This Nabho mudra, the destroyer of diseases for yogis.”

1. Sit in any of the Yogic sitting postures such as Padmasana, Sukhasana, Vajrasana, sitting in a chair or in stand-at-ease position.

2. A correct and easy way of doing this is to put the tip of the tongue against the soft palate. For this, the tongue has to be turned upside down, bringing the undersurface of the tongue up, and touching the tip of the tongue with the soft palate. Keep it there for as long as you can. If you feel uncomfortable or feel pain, unroll your tongue and relax for a few seconds and again resume. Initially, you can practice it for a few minutes every day, and slowly, can increase your practice.

3. A still easier, but less effective, way to do this is by putting the tongue up against the palate, with the tip of the tongue touching between back of your teeth and hard palate, and tongue pressing against the hard palate, and keeping it there for as long as you can do it comfortably.

4. Also, at the same time, keep the eyesight in the middle of both the eyebrows, at Ajna Chakra. It’s more easily done with eyes closed.

The correct and complete practice of Nabho Mudra is achieved only when your eyesight is between both the eyebrows and your tongue is in the contact with the palate. Both of these should be accomplished together at one time.

“Wherever the yogi may be may be, he should always, in everything he does, be sure to keep the tongue turned upwards and constantly hold the breath. This Nabho mudra, the destroyer of diseases for yogis.”

IN BHADRAASANA, NEXT-

GHERANDA SAMHITA, UPADESHA-5, VERSES 75- 77

॥ अथ भस्त्रिकाकुम्भकः ॥

As the bellows of the ironsmith constantly dilate and contract, similarly let him slowly draw in the air by both the nostrils and expand the stomach; then exhale slowly.

Having thus inhaled and exhaled twenty times as stated above, perform Kumbhaka and then let throw it out quickly (the wind making sound like bellows). This completes one round of Bhastrikaa. Let the wise one perform this Bhastrikaa Kumbhaka thrice; he will will never suffer any disease and will be always healthy.

END OF KRIYA