Cure for Lower Back Pain
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STEPS TO BE FOLLOWED
- PAVANA MUKTA ASANA
- NADEE SHUDDHI KUMBHAKA
- NAAGA KUMBHAKA
- PRAKRITI KUMBHAKA
- KRITTI SHRESHTA KUMBHAKA
1
.
PAVANA MUKTHASANA
YOGAASANA, UPDESHAM 3, VERSES 4 & 5
द्वयोस्तु पादयोः पाणिं लात्वास्वस्वनितम्बके ।
जानुनी वक्षसि धभभकभद्भखभश्रकलभभद्गभि करबन्धनैः ॥
एवंविधस्थितिर्यंत्र तत्र वायुमुक्तासनम् ।
भवेदनेन वशाशुद्धिर्मलस्थवायोर्मोचनम् ॥
Dvayostu Paadayoho Paarshni Laatvaasva-
svasvanitambake |
Jaanunee Vakshasi Saadhur Badhnaati
Karabandhanaihi || 3.4 ||
Evam-vidha-Sthitir-yatra Thathra Vayumukthaasanam |
Bhavedanena Vashaashuddhir Malastha-Vayor-
Mochanam || 3.5 ||
TRANSLATION
Having brought the two heels close to the perineum and having brought the knees close to the chest region, by the tying of the hands the noble soul one ties the knees.
Where there is this kind of a posture, it is called Vayu/Pa-vana Mukta asana. By this the large intestine gets cleansed by the release of the wind.
(See Figure 2 p.65)
TECHNIQUE
- Stay on ground.
- Bring two heels close to perineal region.
- Keep the knees raised. Hold knees with two hands and press them against the chest.
- Remain in this pose for 30 seconds
2. IN PAVANA MUKTA ASANA, NEXT
NADEE SHUDDHI KUMBHAKA
KUMBHAKA PADDHATI, VERSE: 114 & 115
एकयापूर्य परया रेचनाद्धंसचिन्तनात्।
यथाशक्त्या निरुध्याथ पूर्य रेचितया पुनः॥
एवं नाड्योर्विभेदेन चतुःकालेषु विंशतिः।
कुम्भकान् यदि कुर्वीत नाडीशुध्याख्यकुम्भकः॥
Ekayaapoorya Parayaa Rechanaaddhamsachinthanaath |
Yathaa-Shakthyaa Nirudhyaatha Poorya Rechithayaa
Punaha ||114||
Evam Naadyor-Vibhedena Chathuh-Kaaleshu Vimshathihi |
Kumbhakaan Yadhi Kurveetha Naadee-Shud-
dhyaakhya-Kumbhakaha ||115||
TRANSLATION
One should inhale through one nostril and exhale through the other nostril after retention of the breath judiciously and again inhale through the nostril through which it was exhaled, contemplating on mantra 'hamsa'.
If this is practised with alternation of nostrils with twenty kumbhaks for four times a day, it is called Nadi shuddhi Kumbhaka.
TECHNIQUE
- Inhale through the left nostril. Contemplate on mantra 'sam'.
- Hold the breath as long as you can judiciously
- Exhale through the right nostril. Contemplate on mantra 'ham'.
- Again inhale through the right nostril. Contemplate on mantra 'sam'
- Exhale through the left nostril. Contemplate on mantra 'ham'
- Practice this for twenty kumbhaks for four times a day
3. IN PAVANA MUKTA 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 Sa-
meeritham || 78 ||
TRANSLATION
One should fill the air slowly into the throat like swallowing 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 kumbhaka 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
| IN PAVANA MUKTA ASANA, NEXT- | |
|---|---|
| 4. | PRAKRITHI KUMBHAKA |
| 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
5. IN PAVANA MUKTA ASANA, NEXT-
KRITTI SHRESHTA KUMBHAKA
KUMBHAKA PADDHATI, VERSE: 69
नो यां चाकर्षयेत् वायुं बलात् हृत्स्थानमानयेत्।
उत्कृष्योत्कृष्य हृत्स्थानात् कण्ठतालौ पभ्रुवोन्तरे ॥
मूर्द्धान्तं चेद्गतायातकृत्तिश्रेष्ठाख्यकुम्भकः ॥
NobhyaamChaakarshayethVaayum BalaathHruth-
Sthaanamaanayeth |
UthkrushyothkrushyaHruth-Sthaanaath Kanta-Thaalau
Bhruvo’nthare ||
MoordhnaanthamChethGathaayaatha--Krutti-
Shreshtaakhya-Kumbhakaha ||69||
TRANSLATION
One should inhale the air through both the nostrils forcibly and take it to the heart and from there bring the air up to the throat, palate, eye brow center, and top of the head and retain the air there. This is known as Kritti Shreshta Kumbhaka.
TECHNIQUE
- Inhale air forcibly through both the nostrils and bring to the heart region
- As you are holding push up the air up the throat, palate, eye brow center, and top of the head one by one and retain the air at top of the head.
- Exhale when you cannot hold any more 4. Do this 21 times
END OF KRIYA