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Nithya Kriya - 108 Yogic Techniques for Diseases and Disorders

CURE 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.

A sedentary lifestyle plays a significant role in obesity. Worldwide there has been a large shift towards less physically demanding work, and currently at least 60% of the world's population gets insufficient exercise.

Obesity is a leading preventable cause of death worldwide, with increasing prevalence in adults and children, and authorities view it as one of the most serious public health problems of the 21st century.

STEPS TO BE FOLLOWED

  1. ANJANEE ASANA
  1. UDDEEYAANA BANDHA
  1. AGNEESHOMA KUMBHAKA
  1. VYAANA KUMBHAKA
  1. DAKSHINAAVARTA CHAKRA KUMBHAKA
  1. GOMUKHA ASANA
  1. GADAA KUMBHAKA
  1. KUMBHA RAAJAA
  1. UJJAAYEE KUMBHAKA

1. ANJANEE ASANA

JOGA PRADEEPIKAA, VERSES 283-286

दोउ करकी उभै हतेली कोर वारिली मै ले भेलीख ।
सो आगा नै भूपरि दाखै माहा नै अंगुली मिलि राखै ॥

अङ्गुष्ट छीदा राखै दोई पुनह हथेली पिष्टि जु जोई ।

तापरि मूलद्वारि टिके बैठे बहुज्यौ जुगति करै एक वैसे ॥

कुहुण्या महिली आखि मिलावै हाथ उद्रसौ लग्या रहावै ।
बहूरो लांबा पाव पसारे फणा उर्ध्व एडी भू धारै ॥

अङ्गुष्ट अवर गुलफ माहिला राखै जुडया करै नही खुला ।
साधै नासा द्रिष्टि लगाई ताको हरस रोग सब जाई ॥

Dhovu Karakee Ubhe Hathelee Kor Vaarilee Mai Le Bhelee |
So Aagaa Nai Bhoopari Dhaakhai Maahaa Nai Angulee Mili Raakhai ||283||

Angushta Cheedhaa Raakhai Dhoyee Punaha Hathelee Pishti Ju Joyee |
Thaapari Mooladhvaari Tika Baise Bahujyau Jugathi Karai Eka Baise ||284||

Kuhunyaa Mahilee Aakhi Milaavai Haatha Udhraasau Lagyaa Rahaavai |
Bahooro Laambaa Paava Pasaare Phanaa Ordhva Edi Bhoo Dhaarai ||285||

Angushta Avara Gulapha Maahilaa Raakhai Judayaa Karai Nahee Khulaa |
Saadhai Naasaa Dhrishti Lagaayee Thaako Harasa Roga Saba Jaayee ||286||

A yogi seated in the described asana posture with legs extended and hands supporting near hips

TRANSLATION&TECHNIQUE

  1. Sit with legs stretched keeping the heels on the ground and toes pointing upward.
  1. Place both the hands under the buttocks, palms facing upward and fingers closed together.
  1. Bring the elbows close to the body as much as possible.
  1. Gaze at the center of the eyebrows.
  1. Remain in this pose 60 seconds

IN ANJANEE ASANA, NEXT-

2. 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.

TECHNIQUE

  1. Stay on same asana and 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
  1. 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 up to 10 times

IN ANJANEE ASANA, NEXT-

3. 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.

TECHNIQUE

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

IN ANJANEE ASANA, NEXT-

4. - VYAANA KUMBHAKA KUMBHAKA PADDHATHI, 66TH VERSE

पूरयित्वान्तरा सम्यक् हृज्जगद्व्याप्तियोगतः।
सर्वांगस्याकुञ्चनेन कुम्भिते सूक्ष्मचिन्तनात् ॥
पार्वतीवक्त्रभेनोक्तः 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 ANJANEE ASANA, NEXT

5. – Dakshinaavarta Chakra KUMBHAKA KUMBHAKA PADDHATI, VERSE: 107-108

सूर्येणापूर्य मरुतं कुम्भयेदुदरस्थितम्।
रेचयेदिन्दुना भूयः तथा दक्षिणे पूरयेत्॥
कुम्भयेडिंडया रिच्य्याद्दक्षिणावर्त्तचक्रकः ॥

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.

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. Hold the breath as long as you can judiciously
  1. Exhale through the left nostril
  1. Do this 21 times

NEXT-

6. GOMUKHA ASANA HATHA PRADEEPIKAA, UPADESHA 2, VERSE 6

॥ अथ गोमुखासनम् ॥

सव्ये दक्षिणगुल्फं तु पृष्ठपार्श्वे नियोजयेत् ।
दक्षिणेऽपि तथा सव्यं गोमुखं गोमुखाकृतिः ॥

सवये छाकसह्निा-गुलपहाम त्हु पुसहता-पारसहवे न्यिखजायेतह ज
छाकसह्निहर्पा त्हातहाा सवयाम ग्वमुकहाम ग्वमुकहााक्रुतहर्हिा जजर ॥६जज

Savye Dakshina-Gulpham Thu Prushta-Paarshve Niyojayeth | Dakshine'pi Thathaa Savyam Gomukham Gomukhaakruthi ||2.6||

TRANSLATION The right ankle should be placed near the left buttock and the left ankle to be placed near the right buttock. This is called Gomukha asana resembling the cow's face.

Gomukhasana

TECHNIQUE

  1. Bend the knees and place the right foot so that the left heel touches the side of the buttock.
  1. Then bend the leg over the right thigh so that the heel is placed close to the right buttock.
  1. Rest the hands on the upper knee, on top of the other.
  1. Stay on this pose for 60 seconds

IN GOMUKHA ASANA , NEXT-

7. GADAA KUMBHAKA

KUMBHAKA PADDHATHI, VERSE 112

उभा यां पूरणं यत्र रेचनं सूर्यवर्त्मना ।
गदाकुम्भः शिवेनोक्तो योगिनो बलकारकः ॥

Ubhaabhyaam Pooranam Yathra Rechanam Soorya-Vartmanaa| Gadaakumbhaha-Shivenoktho Yogino Balakaarakaha||112||

TRANSLATION When the inhalation is performed through both the nostrils and exhalation through the right one, it is called Gadaakumbhaka explained by Shiva and strengthener of Yogis.

TECHNIQUE

  1. Inhale through both the nostrils
  1. Hold the breath
  1. Exhale through the right nostril
  1. Do this 21 times

IN GOMUKHA ASANA , NEXT

8. KUMBHA RAAJAA

KUMBHA KA PADDHATHI, VERSE 134

बलादाकर्षयेद्वायुं यावत् घ्राणसमुद्रणम्।
कुम्भयेच्च तथा वायुं कुम्भराजोऽयमीरितः॥

Balaadhaakarshayeth Vaayum Yaavath Ghraana-Sumudranam|
Kumbhayechcha Thathaa Vaayum Kumbharaajo’yameerithaha||134||

TRANSLATION One should forcefully inhale air till the lungs are full and hold the breath. This is called Kumbha raajaa.

TECHNIQUE

  1. Inhale forcefully
  1. Hold the breath to the maximum capacity by closing the nostrils
  1. Exhale when you feel you can not hold more.
  1. Do this 21 times

IN GOMUKHA ASANA , NEXT-

9. UJJAAYEE KUMBHAKA

KUMBHA KA PADDHATHI, VERSES 131 & 132

मुखं नियम्य नाडी याम् आकृष्यासुं नियोजयेत्।
कुण्डलीपाश्र्वयोः पश्चात् कुम्भयेदुदरस्थितम् ॥

रेचयेत् इडया वायुं गच्छन्तिष्ठन्यदा चरेत्।
उज्जायीकुम्भकः प्रोक्तः शिवेनाखिलवेदिना ॥

Mukham Niyamya Naadeebhyaam Aakrushyaasum Niyojayeth |
Kundalee-Paarshvayoho Pashchaath Kumbhayeth Udharasthitham ||131||

Rechayeth Idayaa Vaayum Gachchan Thishthan Yadhaa Chareth |
Ujjaayee-Kumbhakaha Prokthaha Shivenaakhila-Vedhinaa ||132||

TRANSLATION

One should inhale through both the nostrils and closing the mouth and retain the breath along the Kundalini and exhale through the left nostril. This is the Ujjaayee Kumbhaka explained by Shiva.

TECHNIQUE

  1. Close your Mouth
  1. Inhale through both the nostrils
  1. Hold as long as you can judiciously
  1. Exhale slowly through the left nostril
  1. Do this 21 times

END OF KRIYA
Kriya Date
08-Nov-2011