Excelling for 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 Sa-
meeritham || 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 PARA ASANA, NEXT -
PRAKRITHI KUMBHAКА
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
4. IN PARA ASANA, NEXT -
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 PARA ASANA, NEXT –
5. KRIKARA KUMBHAKA KUMBHAKA PADDHATI, VERSE: 80
तर्जन्यनामिकेऽङ्गुष्ठमर्दिति क्षुतसम्भवे।
क्षुतसंहरणः कुम्भः कृकरस्य जयप्रदः॥
Tharjayanaamike’ngushta--MardhdhitheKshutha-Sambhave | Kshutha-Samharanaha Kumbhaha Krukarasya Jayapradhaha||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