Care for Stiff Knees & Knee Pain
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Discomfort in the knee is a common issue for many peo-ple. There are 4 bones that make up the knee and any of these can be aggravated by repetitive strain, injury, in-flammation or disease. Awareness and knowledge of how the knee functions can help to diagnose the root of the problem. Both overuse and lack of physical activity can cause knee pain. Signs and symptoms may include swell-ing, redness, heat, weakness, crunching and the inability to straighten the knee.
Often people have referred pain stemming from feet, hips, spine and even cold weather induced arthritis. It is im-portant to strengthen the muscles around the knee, both front of leg and back as well as to improve your balance. The best preventative methods are to warm up and stretch before exercise and sports, maintain a healthy weight and engage in low-impact activities.
STEPS TO BE FOLLOWED
- DURVAASA ASANA
- NAAGA KUMBHAKA
- BHRAAMAREE KUMBHAKA
- KUMUDA KUMBHAKA
1. DURVAASA ASANA YOGAASANA MAALAA SACITRA, VERSE: 87
डाई जांघ परिकरि जीमणौ पग डाई पाषती आणि।
फणा दोउ धरति टेकी बारला गुल्फ कुला की बारिली कानी लगावै।
डावा हाथकी आगुल्या की बीचली स्यंधि स्यू।
जीमणा हाथकी आगुल्या का अंग्र लगावै।
ऊपरा थली सुधा हाथ राषै हथेली की बारली कोर मेड्रू उर्द्ध लगावै।
द्रिष्ट्रि त्रिकुटी आसण कौगुण गरमी आदिदि रोग जाय सीतल रहै।
Daayee Jaangha Parikari Jeemanau Paga Daayee Paashati
Aani |
Phanaa Dovu Dharathi Tekee Baarala Gulpha Kulaa Kee
Baarilee Kanee Lagaavai |
Daavaa Haathakee Aagulyaa Kee Beechali Syandhi Syoo |
Jeemanaa Haathakee Aagulyaa Kaa Angra Lagaavai |
Ooparaa Thalee Sudhaa Haatha Raashai Hathelee Kee
Baaralee Kora Medra Urddha Lagaavai |
Drishti Thrikutee Aasana Kauguna Garami Aadhidhi Roga
Jaaya Seethala Rahai ||87||
(See Figure 4 p.65)
TRANSLATION-cum-TECHNIQUE
- Stay on the floor
- Bend your right knee and place the right leg on the left side hip
- Bend the left knee and place the left foot on the above the right thigh so that the left foot is placed near the right side hip
- Touch the right hand finger tips with the middle joints of left fingers
- Place the hands on the genitals
- Fix the gaze at the eye brow center
- Remain in this position for 30 seconds
2. IN DURVAASA ASANA, NEXT
NAAGA KUBHAKA
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, placing 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 DURVAASA ASANA, NEXT
BHRAAMAREE KUMBHAKA
KUMBHAKA PADDHATI, VERSE: 169
अलिशब्दयुतं वेगात् पूरयेत् कुम्भयेत्ततः।
सालिशब्दाच्छनै रेकात् भ्रामरीकुम्भको मुनेः॥ ॥
Alishabdhayutham Vegaath Poorayeth Kumbhayeth-Thathaha | SaalishabdhaathShanai Rekaath Bhraamareekumbhako Munehe ||169||
TRANSLATION
One should inhale rapidly producing the sound of male bee, then hold and then exhale slowly with the sound of female bee. This is called Bhraamaree Kumbhaka.
TECHNIQUE
- Inhale rapidly with the sound 'mmm' of a bee
- Hold
- Exhale steadily and slowly with the sound of a 'mmm' of a bee
- Do this 21 times
(you have to take something to eat within 10-15 minutes after doing this kumbhaka)
4. IN DURVAASA ASANA, NEXT
KUMUDA KUMBHAKA
KUMBHAKA PADDHATHI, VERSE: 190
॥ अथ कुमुदकुम्भकः ॥
पूरयेच्चन्द्रमार्गेण धारयित्वाध्वजायुधे।
रेचयेत्तमुभा यां चेत्कुमुदः कुम्भकः स्मृतः॥
Poorayeth Chandra-Maargena DhaarayithvaaDhvajaayud-he | RechayethThamUbhaabhyaam ChethKumudaha Kumbhakaha 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
- Inhale through the left nostril
- Hold the breath
- Exhale through both the nostrils
- Repeat this 21 times
END OF KRIYA