KURMASANA
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Pranayama
Ujjayi Pranayama
Yoga Kundalyupanishad 19
Ujjayi
Bandha
Mula Bandha
Yoga Sikh Upanishad
Japa
Om Nithyananda ParamaSivoham
- With toes flat, cross feet and place perineum on back of heels.
- Keep knees wide and on floor.
- Rest hands on knees.
Visualize a turtle, a
stable body and mind,
living for hundreds of
years
Gaze
Mudra
Shambhavi Mudra
Mandala Brahmana-
Upanishad Verse 3.5
Asana
KURMASANA
Āpta Pramāṇa - आप्त प्रमाण
Gheranda Samhita 2.31
गुल्फौ च वृषणस्याधो , व्युत्क्रमेण समाहितौ ।
ऋजुकायश्रोत्रीवं कूर्मासनमितीरितम ॥३१॥
gulphau ca vṛṣaṇasyādho, vyutkrameṇa samāhitau ।
ṛjukāyaśrogrīvam kūrmāsanamitīritama ॥31॥
AKASHIC REVELATION Placing the heels underneath the scrotum in a reverse order, sit straight, keeping the head, neck and body stiff. This posture is called Kurmasana (Tortoise-posture).
Pranayama
UJJAYI PRANAYAMA
Śāstra Pramāṇa - शास्त्र प्रमाण
Yoga Kundalyupanishad 19 - 21
प्राणरोधमथेदानीं प्रवक्ष्यामि समासतः ।
प्राणश्च देहगो वायुरार्यामः कुम्भकः स्मृतः ॥ १९ ॥
स एव द्विविधः प्रोक्तः सहितः केवलस्तथा ।
यावत् केवलसिद्धिः स्यात् तावत् सहितमभ्यसेत् ॥ २० ॥
सूर्योज्जायी शीतली च भस्त्री चैव चतुर्थिका ।
भेदैरेव समं कुम्भो यः स्यात् सहितकुम्भकः ॥ २१ ॥
prāṇarodhamathedānīṁ pravakṣyāmi samāsataḥ | prāṇaśca dehago vāyurāyāmaḥ kumbhakaḥ smṛtaḥ || 19 || sa eva dvividhaḥ proktaḥ sahitaḥ kevalastathā | yāvat kevalasiddhiḥ syāt tāvat sahitamabhyaset || 20 || sūryojjāyī śītalī ca bhastrī caiva caturthikā | bhedaireva samaṁ kumbho yaḥ syāt sahita Kumbhakaḥ || 21 ||
AKASHIC REVELATION Then I shall presently relate briefly about the control of the vital air. Prana is air coursing through the body and Ayama is said to be Kumbhaka (holding under control). The same is said to be of two kinds: the combined (Pranayama) and that (which is practiced) alone by itself. One should practice the combined Pranayama till he attains success in the (practice of Kumbhaka) alone by itself. The Kumbhaka which is practiced along with Surya, Ujjayi, Siitali and Bhastrl as the fourth, that is the combined Kumbhaka.
Mudra
SAMBHAVI MUDRA
Śāstra Pramāṇa - शास्त्र प्रमाण
Mandala Brahmanopanishad 3.5
लक्ष्येऽन्तर्बाह्यायां दृष्टौ निमेषोन्मेषवर्जितायां च इयं
शांभवी मुद्रा भवति ।
सर्वतन्त्रेषु गोप्या महाविद्या भवति ।
तज्ज्ञानेन संसारनिवृत्तिः । तत्पूजनं मोक्षफलदम् ॥ ५ ॥
lakṣye'ntarbāhyāyāṁ dṛṣṭau nimeṣonmeṣavarjitāyāṁ ca iyaṁ śāṁbhavī mudrā bhavati | sarvatantreṣu gopyā mahāvidyā bhavati | tajjñānena saṁsāranivṛttiḥ | tatpūjanaṁ mokṣaphaladam || 5 ||
AKASHIC REVELATION Fixing the gaze inwards into the inner space and with the eyes opening out, but devoid of the acts of opening and closing of the eyelids, this Shambhavi-mudra is assumed. This mahā-vidya (the great ultimate source knowledge) is, of all the Tantras, what is kept a profound secret. With the experiential knowledge of this, is attained freedom and completion from the state of worldly existence.By its worship, is bestowed the fruit of liberation.
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 चैकताम् ।
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.
236.