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Nithya Kriya

Excelling in Sports - Level 1

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Endurance (also called Sufferance, Stamina, Resilience, or Durability) is the ability for a human or animal to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue. In humans, it is usually used in aerobic or anaerobic exercise. The definition of 'long' varies according to the type of exertion - minutes for high inten-sity anaerobic exercise, hours or days for low intensity aer-obic exercise. Training for endurance can have a negative impact on the ability to exert strength unless an individual also undertakes resistance training to counteract this effect.

Endurance sports are a subset of sports in which the goal is prolonged athletic output over an extended distance or for an extended period of time. They are very aerobic by nature.

Endurance training is essential for a variety of endurance sports. A notable example is distance running events (800 meters upwards to marathon and ultra-marathon) with the required degree of endurance training increas-ing with race distance. Two other popular examples are cycling (particularly road cycling) and competitive swim-ming. These three endurance sports could be combined as a triathlon, duathlon or biathlon. Other endurance sports for which extensive amounts of endurance train-ing is required include rowing and cross country skiing.

Athletes can also undergo endurance training when their sport may not necessarily be an endurance sport in the whole sense but may still demand some endurance. For in-stance aerobic endurance is somewhat necessary (to vary-ing extents) in racket sports, football, rugby, martial arts and basketball. Endurance exercise tends to be popular with non-athletes for the purpose of increasing general fitness or burning more calories to increase weight loss potential.

STEPS TO BE FOLLOWED

  1. PADMA ASANA
  1. KAPAALABHAATI PRAANAAYAAMAA
  1. LAHARI PRAANAAYAAMAA
  1. ANDOLI PRAANAAYAAMAA

1. PADMA ASANA
HATHA PRADEEPIKAA, UPADESHA 2,
VERSES 31 -33

हठप्रदीपिका उपदेशं २ स्लोक ३१-३३

उत्तानौ चरणौ कृत्वा चोरु संस्थ्यौ प्रयत्नतः ।
ऊरुमध्ये ततोथानौ पाणी कृत्वा तु तादृशौ ॥

दृष्टिं विन्यस्य नासाग्रे दन्तमूलं च जिह्वया ।
उत्तप्य चिबुकं वक्षस्युत्ताप्य भवनं शनैः ॥

इदं पद्मासनं प्रोक्तं सर्व व्याधि विनाशनम ।
दुर्लभं येन केनापि धीमता लभ्यते भुवि ॥

Uththanau Charanau Kruthvaa choru-Samsthau
Prayathnathaha |
Oorumadhye Thathoththaanau Paanee Kruthvaa
Thu thaadrushau ||2.31||

Drushtim vinyasya naasaagre Dantamoolam cha jihvayaa |
Uttapya chibukam vakshas Yuttaapya bhavanam
shanaihi ||2.32||

Idham Padmaasanam Proktham Sarva-Vyaadhi-
Vinaashanam |
Durlabham yena kenapi Dheemataa labhyate bhuvi ||2.33||

TRANSLATION

One should with effort place the upward facing feet on the thighs, and place the upward-facing palms between the thighs.

Concentrating on the tip of the nose, keep the tongue pressed on the upper teeth, press the chin on your chest, push the air slowly upward, that is slowly pull the prana upward.

This asana called as Padma asana destroys all diseases, filled with power. Though difficult to be obtained by every-one, some intelligent people learn it.

(See Figure 1 p.73))

TECHNIQUE

  1. Place the right foot on the left thigh
  1. Now place the left foot on the right thigh
  1. Place the hands between the thighs with the palms facing upwards
  1. Concentrating on the tip of the nose, keep the tongue pressed on the upper teeth
  1. Press the chin on your chest, push the air slowly upward
  1. Exhale slowly
  1. Do this 3 times and release the chin on your chest and tongue pressed on the upper teeth

IN PADMA ASANA, NEXT-

2. KAPAALABHAATI PRAANAAYAAMAA YOGA RAHASYA, 1st CHAPTER, VERSE: 100

TRANSLATION-cum-TECHNIQUE

  1. Breath out short and fast as you pull your abdomen in and up
  1. Allow the body to inhale naturally
  1. Do this for 7 minutes

IN PADMA ASANA, NEXT-

3. LAHARI PRAANAAYAAMAA YOGA RAHASYA, 1st CHAPTER, VERSE: 100

TECHNIQUE

  1. Breath in with short inhalation with one nostril
  1. Then Breath out with short exhalation with the other nostril
  1. Do this for 3 minutes

IN PADMA ASANA, NEXT-

4. ANDOLI PRAANAAYAAMAA YOGA RAHASYA, 1st CHAPTER, VERSE: 100

TECHNIQUE

  1. As you breathe roll your tongue
  1. Breathe through your nose and mouth
  1. When you feel full close the mouth by rolling the tongue and touching the top of the mouth
  1. Slowly exhale through your nose
  1. Do this for 7 minutes

END OF KRIYA