Excelling for studies – level 1
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STEPS TO BE FOLLOWED
- VAJRA ASANA
- NAAGA KUMBHAKA
- PRAKRITHI KUMBHAKA
- KOORMA KUMBHAKA
- KRIKARA KUMBHAKA
1. VAJRA ASANA GHERANDA SAMHITA, UPADESHA 2, VERSE 12
॥ अथ वज्रासनम् ॥
जङ्घा यां वज्रवत् कृत्वा गुदपार्श्वे पदावुभौ ।
वज्रासनं भवेदेतत्द्योगिनां सिद्धिदायकम्॥
Janghaabhyaam Vajravath Kruthvaa Gudha-
Paarshve Padhaavubhau |
Vajraasanam Bhavedethad Yoginaam
Siddhidaayakam ||2.12||
TRANSLATION Having hardened the thighs like steel, and placing both the legs on the sides of the anus is called Vajra asana, which gives great extraordinary powers.
TECHNIQUE
- With knees, ankles and big toes touching the ground, stand on a kneeling position.
- Sit erect with the heels under your buttocks
- Erect in this asana 30 seconds
2. IN VAJRA ASANA, NEXT -
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 kum-bhaka 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
3. IN VAJRA ASANA, NEXT -
PRAKRITHI KUMBHA KA
KUMBHAKA PADDHATHI, VERSE: 70
वान्वितेनाशुगं कर्षन् कुर्वन्तूच्चतरं स्वनम्।
धारयेच्चेदृदानस्य 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 VAJRA 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 Koor-ma 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 breath-ing 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 VAJRA ASANA, NEXT –
5. KRIKARA KUMBHAKA KUMBHAKA PADDHATI, VERSE: 80
तर्जन्यनामिकेऽङ्गुष्ठमर्दिते क्षुतसम्भवे।
क्षुतसंहरणः कुम्भः कृकरस्य जयप्रदः॥
Tharjayanaamike‘ngushta--MardhdhitheKshutha-Sam-
bhave |
Kshutha-SamharanahaKumbhaha KrukarasyaJayapradha-
ha||80||
TRANSLATION
The Krikara Kumbhaka is rubbing of index finger and ring finger with the thumb when there is a possibility of sneez-ing. This controls sneezing.
TECHNIQUE
1. Rub your index finger and ring finger with the thumb as many times as possible.
END OF KRIYA