Excelling in Sports - Level 1
This text was machine-transcribed from the printed book and may contain errors. Select the words and choose “Report a mistake”.
Endurance refers to the capability of exertion over a period of time and implies the ability to maintain a high level of exer-tion despite setbacks such as fatigue or trauma. Resistance training is used to develop stamina and resilience. Endurance applies to both aerobic and anaerobic activity. Endurance sports include: running, biking, swimming, cross-country skiing but some degree of endurance is necessary in many other sports also, such as racket sports, football, martial arts, and basketball. Many non-athletes engage in endurance sports or training to lose weight and maintain optimal health. These Nithya Kriyas were designed for excelling in sports.
Do the following (in the order given):
- Padma Asana
- Kapaalabhaati Praanaayaamaa
- Lahari Praanaayaamaa
- Andoli Praanaayaamaa
1. Sit in Padma Asana. Hatha Pradeepikaa, Upadesha 2, Verses 31-33
हठप्रदीपिका उपदेशं २ स्लोक ३१-३३
उत्तानौ चरणौ कृत्वा चोरु संस्थौ 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.
ThisasanacalledasPadmaasanadestroysalldiseases,filledwith power.Thoughdifficulttobeobtainedbyeveryone,someintelli-gent people learn it.
Technique • Place the right foot on the left thigh • Now place the left foot on the right thigh • Place the hands between the thighs with the palms facing upwards • 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 • Exhale slowly • Do this 3 times and release the chin on your chest and tongue pressed on the upper teeth
2. In Padma Asana, do Kapaalabhaati Praanaayaamaa. Yoga Rahasya, Chapter 1, Verse 100
Translation and Technique • Breath out short and fast as you pull your abdomen in and up • Allow the body to inhale by itself • Do this for 7 minutes
3. In Padma Asana, do Lahari Praanaayaamaa. Yoga Rahasya, Chapter 1, Verse 100
Technique • Breath in with short inhalation with one nostril • Then Breath out with short exhalation with the other nostril • Do this for 3 minutes
4. In Padma Asana, do Andoli Praanaayaamaa. Yoga Rahasya, Chapter 1, Verse 100
Technique • As you breath roll your tongue • Breath through your nose and mouth • When you feel full close the mouth by rolling the tongue and touching the top of the mouth • Slowly exhale through your nose • Do this for 7 minutes END OF KRIYA