CREATING LEDERSHIP CONSCIOUSNESS II
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STEPS TO BE FOLLOWED
- PADMASANA
- NAADHA KUMBHAКА
- TRINETRA KUMBHAКА 4.TRISHOOLA KUMBHAКА
1. PADMA ASANA (BADDHA) GHERANDA SAMHITA, UPADESHA 2, VERSE 8
अथ पद्मासनं
वामोरूपरि दक्षिणं हि चरणं संस्थाप्य वामं तथा
दक्षोरूपरि पश्चिमेन विधिना कृत्वा कराभ्यां धृडं ।
अङ्गुष्ठौ हृदये निधाय चिबुकं नासाग्रमालोकये
देतद् व्याधि विनाशकारणपरं पद्मासनं प्रोच्यते ॥
Vaamoroopari Dakshinam Hi Charanam Samsthaapya Vaamam Tathaa Dakshoroopari Pashchimena Vidhinaa Krutvaa Karaabhyaam Drudam | Angushtau Hrudaye Nidhaaya Chibukam Naasaagram Aalokaye detat-Vyaadhi-vinaashakaaranaparam Padmaasanam Prochyate || 2.8 ||
TRANSLATION-cum-TECHNIQUE
- Place the right foot on the left thigh
- Now place the left foot on the right thigh
- Cross the hands behind the back and firmly catch hold of the great toes of the feet so crossed
- Place the chin on the chest and fix the gaze on the tip of the nose (this posture is called the Padmaasanam (or lotus posture). This posture destroys all diseases)
- Settle in this posture for 30 seconds
IN PADMA ASANA , NEXT
2. NAADA KUMBHAKA HATHA SANKETA CHANDRIKA
TRANSLATION Seated in Padma asana and having inhaled deeply, chant the Omkara in a feeble tone for prolonged time so that the Omkara Naada arises travels from the Navel and reaches the Brahma Randhra.
TECHNIQUE
- Sit in the same posture
- Now chant the sacred sound "OM" slowly in a low tone
- Elongate the chant as much as possible
- Feel the sound produced from the navel and travelling through the heart, throat and brow centers and reaching the crown of your head.
- Exhale slowly with Omkara
- Do this 21 times.
IN PADMA ASANA , NEXT
3. – 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
1. 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 PADMA 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