Care for Low Self Esteem
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A person with low self-esteem experiences low regard for them-selves and may exhibit qualities such as guilt, perfectionism, will to please, hyper-sensitivity to criticism and difficulty making deci-sions. Low self-esteem is often seen in people with mood disorders and personality disorders.
STEPS TO BE FOLLOWED
- BHADRA ASANA
- JAALANDHARA BANDHA
- UDDEEYANA BANDHA
- BHASTRIKAA
- VISUALISATION
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 Paarsh-
vayoho Kshipeth |
Paarshvapaadhau Thu Paaneebhyaam Dhrudam Badhvaa
Thu Nishchalam ||2.37||
(See Figure 20 p.117)
TRANSLATION
One should place the two ankles under the scrotum adjacently to the perineum and hold the feet firmly with hands and remain steady.
TECHNIQUE
- Place the heels adjacent to each other and close to the perineum
- Hold the feet with hands
- Remain steady for 30 seconds
IN BHADRA ASANA, NEXT -
2. JAALANDHARA BANDHA GHERANDA SAMHITA, UPADESHA 3, VERSE: 12
॥अथ जालन्धर बन्धकथनम्॥
कण्ठसङ्कोचनं कृत्वा चिबुकं हृदये न्यसेत्।
जालन्धरे कृते बन्धे षोडशाधारबन्धनम्॥
Kanta-sankochanam krutvaa Chibukam hrudaye nyaset |
Jaalandhare krute bandhe Shodasha-aadhaara-
bandhanam ||3.12||
TRANSLATION
Contracting the throat, place the chin on the chest. This is called Jaalandhara Bandha. By this bandha the sixteen adharas are closed.
TECHNIQUE
- Remain in same asana
- Inhale fully
- Place the chin on the chest and contract the throat
- Fix the Gaze at the tip of the nose
- Hold as long as possible judiciously
- Release the throat lock and exhale slowly, when you feel you can't hold anymore
- Do this 21 times
IN BHADRA ASANA, NEXT -
3. UDDEEYAANA BANDHA GHERANDA SAMHITA, UPADESHA-3, VERSE: 10
॥ अथ उड्डीयान-बन्धः ॥
उदरे पश्चिमं तानं नाभेरुर्ध्वं तु कारयेत्।
उड्डानं कुरुते यस्मादविश्रान्तं महाखगः।
उड्डीयानं त्वसौ बन्धो मृत्यु-मातङ्ग-केसरी ॥
Udare pashchimam taanam Naabheroordhvam
tukaarayet |
Uddaanam kurute yasmat Avishraantam mahaakhagaha |
Uddeeyaanam tvasau bandhao Mrutyu-Maatanga-
Kesaree || 3.10 ||
TRANSLATION
One should contract the bowels above and below the navel so that the abdominal organs touch the back. The one who practices this uddeeyaana bandha continuously becomes a conqueror of death. The great bird (Kundalini) flies up in the Sushumna and flies there itself constantly.
TECHNIQUE
- Stay on same asana and Keep the spine straight. Head should be up and eyes open
- Take a deep breath in and exhale completely, but do not be forceful
- After exhaling, perform jalandhara bandha by moving the chin down to the chest and raising the shoulders
- Pull the abdominal muscles inward so that the or gans of the abdomen touch the back muscles
- Hold as long as you can
- When you can’t hold anymore, before inhaling, relax the stomach and abdomen, release jaalandhara bandha by raising the head
- Then inhale through the nostrils slowly
- Before repeating another round, breathe normally for a minute or two
- Initially start with 3 times and gradually increase upto 10 times
IN BHADRA ASANA, NEXT -
4. BHASTRIKAA GHERANDA SAMHITA, UPADESHA-5, VERSES 75- 77
॥ अथ भस्त्रिकाकुम्भकः ॥
भस्रैव लोहकाराणां यथाक्रमेण संभ्रमेत्।
तथा वायुम् च लभभधभभपरभभटभद्भपभभपरभभत्र चालयेच्छनैः ॥
एवंविम्शातिवारं च कृत्वा कुर्याच्च कुम्भकम्।
तदन्ते चालयेद्वायुं पूर्वोक्तं च यथाविधि ॥
त्रिवारं साधयेदेनं भस्त्रिकाकुम्भकं सुधीः ।
न च रोगो न च क्लेश आरोग्यं च दिने दिने ॥
Bhastraiva lohakaaraanaam Yathaa-kramena sambhramet |
Tathaa vaayum cha naasaabhyaam Ubhaabhyaam Chaalay-
et shanaihi || 5.75 ||
Vimshati-vaaram Cha Krutvaa Kuryaachcha Kumbhakam |
Tadante Chaalayet Vaayum Poorvoktam Cha
Yathaavidhi || 5.76 ||
Trivaaram SaadhayetEnam Bhastrikaa-Kumbhakam
Sudheehi |
Na Cha Rogo Na Cha Klesha Aarogyam Cha
DhineDhine || 5.77 ||
TRANSLATION
As the bellows of the ironsmith constantly dilate and contract, similarly let him slowly draw in the air by both the nostrils and expand the stomach; then throw it out quickly (the wind making sound like bellows).
Having thus inhaled and exhaled twenty times as stated above, then let him perform Kumbhaka and then let him expel it by the previous method (this completes one round of Bhastrikaa). Let the wise one perform this Bhastrikaa (Bellows-like) Kumbhaka thrice; he will never suffer any disease and will be always healthy.
TECHNIQUE
- Inhale slowly expanding the stomach
- Exhale slowly
- Do this 21 times
- After 21 times, inhale slowly
- Hold the breath as long as you can
- When you feel you can't hold quickly expel the air with the sound of bellows. At this moment the stomach should con tract to touch the back. (This is one Bhastrikaa)
- Do this complete sequence three times
IN BHADRA ASANA, NEXT -
5. VISUALIZATION
TECHNIQUE
- Sit and visualize that you are at least 5 times more than what you are
- Now feel you are 20 feet tall
- Just visualize you are like a huge rock, you are a big being
- Sit with this visualization for next few minutes
END OF KRIYA