KRAUNCASANA
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(Repeated)
Pranayama
Jivacala Kumbhaka
Hathatatvakaumudi
10.39
Jiva
Bandha
Mula Bandha
Yoga Sikh Upanishad
Japa
Om Nithyananda ParamaShivoham
Visualize yourself as a crane
Gaze
Mudra
Vaisnavi Mudra
Yoga Sikhopanishad
Verse 4.31
- Place your right ankle outside of hip.
- Hold the sole of the left foot and lift the leg up towards the forehead.
- Keep knee straight and gaze to tip of nose.
Asana
KRAUNCASANA
Āpta Pramāṇa - आप्त प्रमाण
Nathamuni's Yoga Rahasya 1. 50 - 51
वासिष्ठमथकौण्डिन्यमूर्ध्वकुक्कुटमेव
च ।
अष्टावक्रमथोत्तानमयूर
सेतुबन्धनम् ।
उत्तानपादं क्रौञ्च च
मरीचिं वीरभद्रकम् ।
नटराज त्रिकोणं च
सुप्ताङ्गुष्ठप्रसारणे ॥
vāsiṣṭhamathakauṇḍinyamūrdh
vakukkuṭameva ca |
aṣṭāvakramathottānamayūram
setubandhanam |
uttānapādam krauñcar ca
marīciī vīrabhadrakam |
naṭarājam trikoṇaṁ ca
suptāṅguṣṭhaprasāraṇe ||
AKASHIC REVELATION
The list of asanas is as
follows - Vasiṣṭhāsana,
Kauṇḍinyāsana,
Ūrdhvakukkuṭāsana,
Aṣṭāvakrāsana, Uttāna
mayūrāsana,
Setubandhāsana,
Uttānapadāsana,
Krauñcāsana, Marleyāsana,
Vīrabhadrāsana, Varajāsana,
Trikoṇāsana, Supta
Pādānguṣṭhāsana and
Supta Prasarita
Pādānguṣṭhāsana.
Pranayama
JIVACALA KUMBHAКА
Āpta Pramāṇa - आप्त प्रमाण
Hathatatvakaumudi 10.39
हाथेन वै कुम्भितमारुतस्य चेत्
प्राण्स्य
सञ्चालनमङ्गमानस्रात् ॥
अधस्तथोर्ध्वं यमिनः स
कुम्भो नाम्ना शिवोक्तः
किल जीवचालकः ॥ ३९ ॥
hāthena vai
kumbhitamārutasy cet
prāṇsya
sañcālanamaṅgamānasāt ||
adhastathordhvaṁ yaminaḥ
sa kumbho nāmnā śivoktaḥ
kila jīvacālakaḥ || 39 ||
AKASHIC REVELATION
One forcefully moves the
retained prana through all the
limbs of the body in upward
and downward directions
along with mind. This is
Jivacala Kumbhaka propaged
by Siva himself.
Mudra
VAISNAVI MUDRA
Śāstra Pramāṇa - शास्त्र प्रमाण
Yoga Sikhopanishad 5.14
अन्तर्लक्ष्य
बहिर्दृष्टिनिमेषोन्मेषवर्जिता
।
एषा सा वृएष्णवी मुद्रा
सर्वतन्त्रेषु गोपिता ॥ १४ ॥
antariaksyam
bahirdstirnimeṣonmeṣavarjita |
eṣā sa vaḷsnavi mudrā
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 पाष्ण्र्या तु संपीड्य
वायुमाकुञ्चयेद् बलात् ।
वारं वारं यथा चोर्ध्वं समायाति
समीरणः ॥ १०४ ॥
प्राणापानौ नान्दबिन्दू
मूलबन्धेन च्एकताम् ।
गत्वा योगस्य संसिद्धिं
यच्छतो नात्र संशयः ॥ १०५ ॥
gudaṁ pārṣṇyā tu saṁpīḍya
vāyumākuñcayed balāt |
vāraṁ vāraṁ yathā cordhvaṁ
samāyāti samīraṇaḥ || 104 ||
prāṇāpānau 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.
281.