EXCELLING IN STUDIES - LEVEL 2
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STEPS TO BE FOLLOWED
- PARA ASANA
- NAAGA KUMBHAKA
- PRAKRITHI KUMBHAKA
- KOORMA KUMBHAKA
- KRIKARA KUMBHAKA
1. PARA ASANA YOGAASANA MAALAA SACITRA, VERSE 102
पर आसण कौ गुण आसण कौ गुण चोरासि वाइ जाई पवन सरल बहै ॥
Para Aasana Kau Guna Aasana Kau Guna
Choraasi Vaayi Jaayee Pavana Sarala Bahai || 102 ||
TECHNIQUE
- Stretch both the legs opposite to each other with left leg bent back and right leg stretched forward
- Spread the hands also above the legs
- Erect this posture 30 seconds
IN PARA 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 swalowing 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 PARA ASANA, NEXT –
3. PRAKRITHI KUMBHAKA
KUMBHAKA PADDHATHI, VERSE: 70
वान्वितेनाशुगं कर्षन् कुर्वन्तूच्चतरं स्वनम् ।
धारयेच्चेदुदानस्य प्रकृतिः कुम्भकः स्मृतः ॥
Vaanvithena-Aashugam Karshan Kurvanthoochcha’tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi:Kumbhaka: Smruthaha || 70 ||
TRANSLATION One should suck in air quickly with a loud sound of the bija mantra “VA” and retain the breath. this is called Prakrithi Kumbhaka.
TECHNIQUE
- As you chant the bija mantra “VA” loudly, suck in air quickly.
- After you are full, hold the breath
- Then slowly exhale normally
- Do this 21 times
P.S: If you have Hypertension, Hernia or if you are Pregnant do not hold the breath
IN PARA ASANA, NEXT –
4. KOORMA KUMBHAKA
KUMBHAKA PADDHATHI, VERSE: 79
निमीलोन्मीलने त्यक्त्वा पीठे काष्ठमिव स्थितिः।
नेत्रयोश्च शरीरस्य कूर्मकुम्भः स उच्यते ॥
Nimeelon’meelaneThyakthvaa PeeteKaashtam Iva Sthithihi | Nethrayoshcha Shareerasya Koormakumbhaha Sa Uchyathe ||79||
TRANSLATION Having stopped the blinking of eyes, (the kumbhka that happens) when the eye balls and body are perfectly steady without any movements, like a log of wood, is called Koorma Kumbhaka.
TECHNIQUE
- Continue to be seated in the same asana
- Fix your sight at one point and stare
- Do not blink your eyes
- Do not allow your eye balls to move.
- Do not move your body.
- While you stare intensely, automatically the breathing will stop. Hold the breath as long as you can.
- When you can't hold anymore, relax
- Then again stare
- Do this 21 times.
IN PARA ASANA, NEXT –
5. KRIKARA KUMBHAKA
KUMBHAKA PADDHATI, VERSE: 80
तर्जन्यनामिकेऽङ्गुष्ठमर्दिते क्षुतसम्भवे ।
क्षुतसंहरणः कुम्भः कृकरस्य जयप्रदः ॥
Tharjanyanaamike’ngushta--MardhdhitheKshutha-Sambhave | Kshutha-SamharanahaKumbhaha KrukarasyaJayapradhaha||80||
TRANSLATION The Krikara Kumbhaka is rubbing of index finger and ring finger with the thumb when there is a possibility of sneezing. This controls sneezing.
TECHNIQUE
1. Rub your index finger and ring finger with the thumb as many times as possible.
END OF KRIYA
Kriya Date
24-Jan-2012