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Nithya Kriya - Yogic solutions for Musculoskeletal Disorders

Care for Arthritis

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Arthritis is the inflammation of one or more joints which causes mild to severe pain, swelling and joint stiffness. There are over 100 forms with the most common be-ing osteoarthritis resulting from trauma, infection and aging of the joints. Other primary forms are Gout, Rheu-matoid arthritis and Still's disease. Joint pain also occurs as a symptom of other diseases such as with Psoriasis, Hepatitis and Inflammatory Bowel Disease. Studies by the CDC have shown that Arthritis and Rheumatism are the most common cause of disability in adults in the U.S.

Since there is no cure for most forms of the joint disorder an active lifestyle, healthy eating and physical therapy are rec-ommended. While these will alleviate the symptoms, they are also the best preventative methods. Due to an increase in the aging population in the U.S. the CDC estimates 37% of the adult population will have some form of arthritis.

STEPS TO BE FOLLOWED

  1. BHADRA ASANA
  1. SHOONYAKA KUMBHAKA
  1. KEVALA KUMBHAKA
  1. BHOROLIKAA KUMBHAKA
  1. TRAATAKA KUMBHAKA 6. VAM GATI KUMBHAKA
  1. KUMUDA KUMBHAKA
  1. KRAMA NETRA

1. BHADRA ASANA HATHA PRADEEPIKAA, UPADESHA 2, VERSE 37

गुल्फौ च वृषणस्याधः सीवन्याः पार्श्वयोः क्षिपेत्।

पार्श्वपादौ तु पाणी यां दृढं बद्ध्वा तु निश्चलम् ॥

Gulphau Cha Vrushaanasyaadhaha Seevanyaaha
Paarshvayoho Kshipeth |
Paarshvapaadhau Thu Paaneebhyaam Dhrudam Badhvaa
Thu Nishchalam ||2.37||

TRANSLATION

One should place the two ankles under the scrotum adja-cently to the perineum and hold the feet firmly with hands and remain steady.

(See Figure 1 p.65)

TECHNIQUE

  1. Place the heels adjacent to each other and close to the perineum
  1. Hold the feet with hands 3. Remain steady for 30 seconds

2. IN BHADRA ASANA, NEXT
SHOONYAKA KUMBHAKA
SAURA PURAANA, CHAPTER 12, LINES: 22-24

TRANSLATION

After exhaling one should hold the breath outside without inhaling the air and should contemplate on the internal moon and suck mentally the nectar oozing out of it.

TECHNIQUE

  1. Exhale completely
  1. Hold the breath outside as long as you can
  1. Now visualize moon on the crown of your head
  1. Visualize nectar oozing out of the moon
  1. Mentally suck the nectar
  1. When you can't hold the breath outside, slowly inhale
  1. Do this 21 times

3. IN BHADRA ASANA, NEXT
KEVALA KUMBHAKA
HATHA PRADEEPIKAA, CHAPTER 4, VERSE 64

रेचकं पूरकं त्यक्त्वा सुखं यद्वायुधारणम् ।
प्राणायामोऽयमित्युक्तः स वै केवलकुम्भकः ॥

rechakam poorakam tyaktvaa sukham
yadvaayudhaaranam |
praanaayaamo (a)yamityuktah sa vai kevalakumbhakah ||

TRANSLATION

Neither in inhaling nor in exhaling but in retaining the breath kevalakumbhaka is said to be very easy

TECHNIQUE

  1. Hold the breath automatically without inhalation or exhalation specifically.
  1. When you cannot hold anymore relax
  1. Allow the breathing to become normal
  1. Do this 21 times

4. IN BHADRA ASANA, NEXT-
BHOROLIKAA
JOGA PRADEEPIKAA, VERSES 477 TO 481

TRANSLATION cum TECHNIQUE

  1. Along with the a humming sound inhale completely
  1. Without using the fingers to close the nose retain the breath inside as long as you can
  1. When you can't hold more, release the breath through the nostrils without humming

4. Repeat this 21 times

IN BHADRA ASANA, NEXT-

5. TRAATAKA KUMBHAKA JOGA PRADEEPIKAA, VERSES 491 TO 493

TRANSLATION-cum-TECHNIQUE

  1. Pull your tongue upwards
  1. Inhale through the nostrils, Retain, and contract the throat and rest the chin on the chest
  1. When you can't hold, Exhale through the nostrils
  1. Repeat this 21 times

IN BHADRA ASANA, NEXT-

6. VAAMA GATI KUMBHAKA
HATHA SANKETA CHANDRIKA , CHAPTER 10,
LINE 28

TRANSLATION-cum-TECHNIQUE

  1. Inhale through both the nostrils
  1. Hold the breath as long as possible judiciously
  1. Exhale through both the nostrils.
  1. Repeat this 21 times

IN BHADRA ASANA, NEXT

7. KUMUDA KUMBHAKA KUMBHAKA PADDHATHI, VERSE: 190

॥ अथ कुमुदकुम्भकः ॥

पूरयेच्चन्द्रमार्गेण धारयित्वाध्वजायुधे ।

रेचयेत्तमुभा यां चेत्कुमुदः कुम्भकः स्मृतः ॥

Poorayeth Chandra-Maargena Dhaarayithvaa Dhvajaayudhe | RechayethThamUbhaabhyaam ChethKumudaha Kum-bhakaha Smruthaha ||190||

TRANSLATION

The breath should be inhaled through the left nostril. After retaining the breath, if the exhalation is done through both the nostrils, it is called Kumuda Kumbhaka.

TECHNIQUE

  1. Inhale through the left nostril
  1. Hold the breath
  1. Exhale through both the nostrils
  1. Repeat this 21 times

8. IN BHADRA ASANA, NEXT
KRAMA NETRA KUMBHAKA
KUMBHAKA PADDHATHI, VERSE: 191

॥ अथ क्रमनेत्रकुम्भकः ॥

सकृत्सूर्येण चापूर्य धार्यं चन्द्रेण पूरयेत्।
धारयेच्च प्रयत्नेन रेचयेत् क्रमतस्तथा ॥
नेत्रकुम्भक इति ख्यातः क्रमतो व्युत्क्रमादपि ॥

SakruthSooryenaChaapoorya DhaaryaChandrena
Poorayeth |
Dhaarayeth Cha Prayathnena RechayethKramathas-
Thathaa ||191 ||

TRANSLATION

One should take the breath in through the right nostril, hold the breath and then again inhale through the left nos-tril. He should with effort hold the breath again and exhale in the same order. This is known as krama-netra kumbhaka. This is also done in the reverse order.

TECHNIQUE

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

End Kriya