GRAHASANA
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Pranayama
Antarangaka Kumbhaka
Āpta Pramāṇa
Hathatatvakaumudi
10.15
Bandha Mula Bandha Yoga Sikh Upanishad
Japa
Om Nithyananda
ParamaShivoham
- Squat with feet flat on the mat.
- Bring elbows under thighs and wrap hands around shins.
- Hold onto ankles from the outside.
Visualize yourself as the entire planet
Gaze
Mudra
Vaisṇavi Mudra
Yoga Sikhopanishad
Verse 4.31
Asana
GRAHASANA Āpta Pramāṇa – आप्त प्रमाण Kapalakurantaka's Hathabhyasa Paddhati 68
पादतले भूमौ संस्थाप्य
जानुमध्ये कूर्परौ
स्थाप्यहस्ताभ्यां
गुल्फप्रदेशौ धृत्वा
तिष्ठेत् ग्राहासनं भवति ॥
६८ ॥
pādatale bhūmau
saṁsthāpya jānumadhye
kūrparau
sthāpyahastābhyāṁ
gulphapradeśo dhṛtvā tiṣṭet
grahāsanaṁ bhavati ॥ 68 ॥
AKASHIC REVELATION
Placing the soles on the
ground, keeping the
elbows between the knees
holding the ankles with the
hands continue to stay.
This is called Grahasana.
Pranayama
ANTARANGAKA KUMBHAKA
Āpta Pramāṇa – आप्त प्रमाण
Hathatatvakaumudi 10.15
आकृष्याकृष्य वायुं भृशमति
प्राग्वच्चाकृष्य
बद्ध्वा लघु ॥
सुरसकृद् रेचकपूरकाभ्यां
कुम्भोऽयं चान्तरङ्गकः ॥
इति ॥ १५ ॥
ākṛṣyākṛṣya vāyuṁ
bhṛśamati prāgvaccākṛṣya
baddhvā laghu ॥
surasakṛd
recakapūrakābhyāṁ
kumbho'yaṁ
cāntaraṅgakaḥ ॥ iti ॥ 15 ॥
AKASHIC REVELATION
One should very forcefully
draw the air in, as told
before, retain it for a short
while and leave it in a very
controlled manner. With
this kind of inhalation and
exhalation this is
Antarangaka Kumbhaka.
Mudra
VAISNAVI MUDRA
Śāstra Pramāṇa – शास्त्र प्रमाण
Yoga Sikhopanishad 5.14
अन्तर्लक्ष्य
बहिर्दृष्टिर्निमेषोन्मेषवर्जिता
।
एषा सा वृेष्णवी मुद्रा
सर्वतन्त्रेषु गोपिता ॥ १४ ॥
antariakṣyam
bahirdstirnimeṣonmeṣavarjita |
eṣá sa valsnavi mudrà
sarvatantreṣu gopita || 14 ||
AKASHIC REVELATION
The external vision of the Yogin,
when it becomes fixed only on
the one object In the Interior,
(with the mind concentrated on
the Viraj, Sutratman, Bija or the
Turiya in the Muladhara, Anahata
or Sahasrara) and in
consequence devoid of shutting
or opening the eyelids, this is the
reputed Vaisnavi Mudra, which is
well preserved as a secret in all
the Tantras. 14.
Bandha
MULA BANDHA
Śāstra Pramāṇa – शास्त्र प्रमाण
Yoga Sikhopanishad 104 – 105
गुदं पाष्र्ण्या तु संपीड्य
वायुमाकुञ्चयेद् बलात् ।
वारं वारं यथा चोध्र्वं समायाति
समीरणः ॥ १०४ ॥
प्राणापानौ नान्दबिन्दू
मूलबन्धेन च्ऐकताम् ।
गत्वा योगस्य संसिद्धिं
यच्छतो नात्र संशयः ॥ १०५ ॥
gudaṁ pārṣṇyā tu saṁpīḍya
vāyumākuñcayed balāt |
vāraṁ vāraṁ yathā cordhvaṁ
samāyāti samīraṇaḥ ॥ 104 ॥
praṇāpānau nāndabindū
mūlabandhena caikatām |
gatvā Yogasya saṁsiddhiṁ
yacchato nātra saṁśayaḥ ॥ 105 ॥
AKASHIC REVELATION
Pressing the anus with the heel,
(the practitioner) should forcibly
draw up the vital air in such a
way that the air would move
upwards stage by stage. The
Prana and Apana (vital airs), as
also the Nada (Intellect) and the
Bindu (mind), becoming one by
means of the Mula–bandha,
bestow the successful
accomplishment of Yoga. Herein
there is no doubt.
256.