KUBASANA
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(REPEATED)
PRANAYAMA
SITKARI KUMBHAKA
SANDILYOPNAISHAD 6. 13
Śitkari
BANDHA
MULA BANDHA
YOGA SIKHOPANISHAD
104-105
JAPA OM NITHYANANDOHAM
VISUALIZE YOURSELF AS A CAMEL
GAZE
MUDRA
PRANA MUDRA
MUDRA VIDHANAM
VERSE 6.2
- PLACE ONE FOOT ON TOP OF OPPOSITE THIGH.
- PLACE OPPOSITE FOOT ON GROUND ON FAR SIDE OF OPPOSITE THIGH.
- TWIST AND BRING ELBOW OUTSIDE OF RAISED KNEE AND EXTEND HAND DOWN TO THE FOOT, KEEPING OPPOSITE HAND AT RESPECTIVE EAR, TURN HEAD BACK AND GAZE TO THIRD EYE.
ASANA
KUBASANA
ĀPTA PRAMĀṆA - आप्त प्रमाण
YOGA ASANAMALA SACITRA 92
आसण कौ गुण झोलो जायें
ĀSAṆA KAU GUṆA JHOLI JĀYAI
AKASHIC REVELATION
WHILE SITTING ON THE GROUND, PLACE
LEFT FOOT ON THE BASE OF THE RIGHT
THIGH. THEN BEND RIGHT KNEE AND
PLACE THE RIGHT FOOT NEAR THE LEFT
KNEE IN FLOOR. NOW PASS THE LEFT
HAND OUTSIDE THE RIGHT KNEE WAND
WITH LEFT HAND CATCH HOLD OF THE
RIGHT TOES. PLACE RIGHT THUMB AT
THE LEFT EAR AND EXTEND THE OTHER
FINGERS.
PRANAYAMA
SITKARI PRANAYAMA
ŚĀSTRA PRAMĀṆA - शास्त्र प्रमाण
SANDILYOPANISHAD 6. 1-3
वक्त्रेण सीत्कारपूर्वकं वायुं गृहीत्वा
यथाशक्ति
कुम्भयित्वा नासाभ्यां रेचयेत् ।
तेन क्षुत्तृष्णालस्यनिद्रा न जायन्ते
सीत्कारप्राणायाममाह- वक्त्रेणेति ॥ १३-३
॥
VAKTREṆA SĪTKĀRAPŪRVAKAṂ VĀYUṂ
GṚHĪTVĀ YATHĀŚAKTI
KUMBHAYITVĀ NĀSĀBHYĀṂ RECAYET |
TENA KṢUTTṚṢṆĀLASYANIDRĀ NA
JĀYANTE
SĪTKĀRAPRĀṆĀYĀMAMĀHA-
VAKTREṆETI || 13-3
AKASHIC REVELATION
SUCKING THE AIR THROUGH THE
MOUTH, WITH THE SITKARA (HISSING
SOUND), HOLDING IT IN KUMBHAKA AS
LONG AS POSSIBLE, (THE YOGIN)
SHOULD EXPEL IT THROUGH THE
NOSTRILS. THEREFROM THIRST, HUNGER
AND SLEEP THROUGH INDOLENCE, WILL
NOT BE PRODUCED.
MUDRA
PRANA MUDRA
ĀPTA PRAMĀṆA - आप्त प्रमाण
MUDRA VIDHANAM, NIVEDANA
MUDRĀḤ 6. 2
मध्यमातर्जन्यंनुष्ठयोगे प्राण-मुद्रा ।
MADHYAMĀTARJANYAMNUṢṬHAYOGE
PRĀṆA-MUDRĀ |
AKASHIC REVELATION
WHEN THE MIDDLE AND INDEX FINGER
STAND NEARBY EACH OTHER (WE
SHOULD UNDERSTAND THAT THE OTHER
FINGERS ARE FOLDED), IT IS CALLED
PRANA MUDRA.
BANDHA
MULA BANDHA
ŚĀSTRA PRAMĀṆA - शास्त्र प्रमाण
YOGA SIKHOPANISHAD
104 - 105
गुदं पाष्ण्र्या तु संपीड्य वायुमाकुञ्चयेद्
बलात् ।
वारं वारं यथा चोध्र्वं समायाति समीरणः
॥ १०४ ॥
प्राणापानौ नान्दबिन्दू मूलबन्धेन
चैकताम् ।
गत्वा योगस्य संसिद्धिं यच्छतो नात्र
संशयः ॥ १०५ ॥
GUDAM PĀRṢṆYĀ TU SAMPĪḌYA
VĀYUMĀKUÑCAYED BALĀT |
VĀRAṂ VĀRAṂ YATHĀ CORDHVAṂ
SAMĀYĀTI SAMĪRAṆAḤ || 104 ||
PRĀṆĀPĀNAU NĀNDABINDŪ
MŪLABANDHENA CAIKATĀM |
GATVĀ YOGASYA SAṂSIDDHIṂ
YACCHATO NĀTRA SAṂŚAYAḤ || 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.
90.