MATSYA PITHAKA
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ASANA
PRANAYAMA
SITKARI KUMBHAKA
SANDILYOPNAISHAD 6. 13
Śitkari
BANDHA
MULA BANDHA
YOGA SIKHOPANISHAD
104-105
JAPA OM NITHYANANDOHAM
- PLACE ONE FOOT ON TOP OF OPPOSITE THIGH AND WRAP RESPECTIVE ARM AROUND THE KNEE, HOLDING ONTO OPPOSITE SHIN.
- EXTEND OPPOSITE HAND STRAIGHT AND HOLD ONTO RESPECTIVE TOE WITH INDEX AND MIDDLE FINGER, GAZE TO THE NOSE.
VISUALIZE MATSYA, THE FISH AVATAR OF VISHNU
GAZE
MUDRA
PRANA MUDRA
MUDRA VIDHANAM
VERSE 6.2
ASANA
MATSYA PITHAKA ASANA
ŚĀSTRA PRAMĀṆA - शास्त्र प्रमाण
TRISIKHI BRAHMANOPANISHAD 48
वामेन वामाङ्गुष्ठं तु गृहीतं मत्स्यपीठकम्
।
योनि वामेन संपीड्य मेढ्रादुपरि दक्षिणम् ॥
४९ ॥
VĀMENA VĀMĀṄGUṢṬHAṂ TU GṚHĪTAṂ
MATSYAPĪṬHAKAM |
YONI VĀMENA SAṂPĪḌYA
MEḌHRĀDUPARI DAKṢIṆAM || 48 ||
AKASHIC REVELATION
PLACING THE RIGHT FOOT AT THE ROOT
OF THE LEFT THIGH, WITH THE TWO
HANDS EMBRACING THE KNEES AND THE
LEFT HAND GRASPING THE LEFT BIG TOE,
IS THE MATSYA-PITHAKA POSTURE.
PRANAYAMA
SITKARI PRANAYAMA
ŚĀSTRA PRAMĀṆA - शास्त्र प्रमाण
SANDILYOPANISHAD 6. 1-3
वक्रेण 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
मध्यमार्जन्यंगुष्ठयोगे प्राण-मुद्रा ।
MADHYAMĀTARJANYAMṆUṢṬHAYOGE
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 चोर्ध्वं समायाति समीरणः
॥ १०४ ॥
प्राणापानौ नान्दबिन्दू मूलबन्धेन
चैकताम् ।
गत्वा योगस्य संसिद्धिं यच्छतो नात्र
संशयः ॥ १०५ ॥
GUDAṂ PĀRṢṆYĀ TU SAṂPĪḌYA
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.
79.
GOMUKHASANA
(REPEATED)
PRANAYAMA
SITKARI KUMBHAKA
SANDILYOPNAISHAD 6. 13
Śitkari
VISUALIZE THE FACE OF A COW
BANDHA
MULA BANDHA
YOGA SIKHOPANISHAD
104-105
GAZE
MUDRA
ŚAMBHAVI MUDRA
MANDALA BRAHMANA-
UPANISHAD
VERSE 3.5
JAPA OM NITHYANANDOHAM
- SIT AND CROSS ONE LEG OVER THE OTHER, ALIGNING THE KNEES AT THE CENTER OF THE BODY.
- WITH FEET BY OPPOSITE HIPS, PLACE BOTH HANDS ON TOP OF THE STACKED KNEES.
- GAZE TO THE NOSE.
ASANA
GOMUKHASANA
ŚĀSTRA PRAMĀṆA - शास्त्र प्रमाण
SANDILYOPANISHAD 3. 2
सव्ये दक्षिणगुल्फं तु पृष्ठपार्श्वे नियोजयेत्
।
दक्षिणेऽपि तथा सव्यं गोमुखं गोमुखं यथा ॥
२ ॥
SAVYE DAKṢIṆAGULPHAṂ TU
PṚṢṬHAPĀRŚVE NIYOJAYET |
DAKṢIṆE'PI TATHĀ SAVYAṂ GOMUKHAṂ
GOMUKHAṂ YATHĀ || 2 ||
AKASHIC REVELATION
ONE SHOULD PLACE HIS RIGHT ANKLE OF
THE LEG ON THE LEFT SIDE OF THE BACK
(OF THE LEG) AND ALSO THE LEFT ANKLE
OF THE LEG ON THE RIGHT SIDE
SIMILARLY. THIS IS GO-MUKHA,
RESEMBLING THE FACE OF THE COW.
PRANAYAMA
SITKARI PRANAYAMA
ŚĀSTRA PRAMĀṆA - शास्त्र प्रमाण
SANDILYOPANISHAD 6. 1-3
वक्त्रेण सीत्कारपूर्वकं वायुं गृहीत्वा
यथाशक्ति
कुम्भयित्वा नासाभ्यां रेचयेत् ।
तेन क्षुत्तृष्णालस his
सीत्कारप्राणायाममाह- वक्त्रेणेति ॥ १३-३
॥
VAKTREṆA SĪTKĀRAPŪRVAKAṂ VĀYUM
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
ŚAMBHAVI 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'NTARBĀHYĀYĀṂ DṚṢṬAU
NIMEṢONMEṢAVARJITĀYĀṂ CA IYAṂ
ŚĀṂBHAVĪ MUDRĀ BHAVATI |
SARVATANTREṢU GOPYĀ MAHĀVIDYĀ
BHAVATI |
TAJJÑĀNENA SAṂSĀRANIVṚTTIḤ |
TATPŪJANAṂ 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 ŚAMBHAVI-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 पाष्ण्र्या तु संपीड्य वायुमाकुञ्चयेद्
बलात् ।
वारं वारं यथा चोर्ध्वं समायाति समीरणः
॥ १०४ ॥
प्राणापानौ नान्दबिन्दू मूलबन्धेन
चैकताम् ।
गत्वा योगस्य संसिद्धिं यच्छतो नात्र
संशयः ॥ १०५ ॥
GUDAṂ PĀRṢṆYĀ TU SAṂPĪḌYA
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.
80.
ANASUYASANA
(REPEATED)
PRANAYAMA
SITKARI KUMBHAKA
SANDILYOPNAISHAD 6. 13
Śitkari
BANDHA
UDDIYANA BANDHA
YOGA SIKHOPANISHAD
106-109
[Figure: Uddiyana Bandha]
JAPA OM NITHYANANDOHAM
VISUALIZE YOURSELF AS RISHIKA ANASUYA
GAZE
MUDRA
ŚAMBHAVI MUDRA
MANDALA BRAHMANA-
UPANISHAD
VERSE 3.5
- FROM GOMUKHASANA POSITION, HOLD THE BIG TOES WITH INDEX AND MIDDLE FINGERS.
- RELAX SHOULDERS AND PULL THE STOMACH IN AND UP.
- GAZE TO THE NOSE.
ASANA
ANASUYASANA
Āpta Pramāṇa - आप्त प्रमाण
Jogapradipyaka of Jayatarama
87-89
दछिन गोडो नीचो ठानै वावों ताके ऊपर
आनै ।
गोडा संधि मिलावै भारी आडापद पुनि
देसंधि पसारी ॥८७॥
दोउ पदके अङ्गुष्ट जोई दोऊ कर ते पकरै
सोई ।
नासाद्रिष्ट अचल करि रहिये अनसूया
आसन यह कहिये ॥८८॥
यह आसन नित ही करै देही कंचन होय
जयतराम साधन कियै रोग रहै नहि कोय
॥८९
DACHINA GOḌO NĪCO ṬHĀNAI VĀVOṂ
TĀKE ŪPARA ĀNAI |
GOḌĀ SAṂDHI MILĀVAI BHĀRĪ
ĀḌĀPADA PUNI DESAṂDHI PASĀRĪ ||87
||
DOU PADAKE AṄGUṢṬA JOĪ DOŪ KARA
TE PAKARAI SOĪ |
NĀSĀDRIṢṬI ACALA KARI RAHIYE
ANASŪYĀ ĀSANA YAHA KAHIYE ||88 ||
YAHA ĀSANA NITA HĪ KARAI DEHĪ
KAṂCANA HOYA
JAYATARĀMA SĀDHANA KIYAI ROGA
RAHAI NAHI KOYA ||89
AKASHIC REVELATION
Place left knee above the right
knee so that both the knees
should touch each other. Extend
the legs away from the body.
Catch hold of the toes with
opposite hands. Gaze at the tip of
the nose.
PRANAYAMA
SITKARI PRANAYAMA
Śāstra Pramāṇa - शास्त्र प्रमाण
Sandilyopanishad 6. 1-3
वक्त्रेण सीत्कारपूर्वकं वायुं गृहीत्वा
यथाशक्ति
कुम्भयित्वा नासाभ्यां रेचयेत् ।
तेन क्षुत्तृष्णालस post-midday-indolence 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
मध्यमातर्जन्यंगुष्ठयोगे प्राण-मुद्रा ।
MADHYAMĀTARJANYAṂNUṢṬHAYOGE
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
UDDIYANA BANDHA
Śāstra Pramāṇa - शास्त्र प्रमाण
Yoga Sikhopanishad
106 - 109
कुम्भकान्ते रेचकादौ कर्तव्यस्तूड्डियाणकः ।
बन्धो येन सुषुम्नायां प्राणस्तूड्डीयते यतः ॥
१०६ ॥ तस्मादुड्डीयणाख्योऽयं योगिभिः
समुदाहृतः । उड्डियाणं तु सहजं गुरुणा कथितं
सदा ॥ १०७ ॥
अभ्यसेत् तदतन्द्रस्तु वृद्धोऽपि तरुणो भवेत् ।
नाभेरूर्ध्वमधश्चापि ताणं कुर्यात् प्रयत्नतः ॥
१०८ ॥
षाण्मासमभ्यसेन्मृत्युं जयत्येव न संशयः ।
KUMBHAKĀNTE RECAKĀDAU
KARTAVYASTŪḌḌĪYĀṆAKAḤ |
BANDHO YENA SUṢUMNĀYĀṂ
PRĀṆASTŪḌḌĪYATE YATAḤ || 106 ||
TASMĀDUḌḌĪYAṆĀKHYO'YAṂ YOGIBHIḤ
SAMUDĀHṚTAḤ |
UḌḌĪYĀṆAṂ TU SAHAJAṂ GURUṆĀ
KATHITAṂ SADĀ || 107 ||
ABHYASET TADATANDRASTU VṚDDHO'PI
TARUṆO BHAVET |
NĀBHERŪRDHVAMADHAŚCĀPI TĀṆAṂ
KURYĀT PRAYATNATAḤ || 108 ||
ṢĀṆMĀSAMABHYASENMṚTYUṂ JAYATYEVA
NA SAṂŚAYAḤ |
AKASHIC REVELATION
By what means a great bird soars
up without rest, that alone is the
Uddiyana and a Bandha is
prescribed therefor. One should
assume the Pascima-tana
(constricting the belly) posture
in the belly above the naval. This
will be the Uddiyana-bandha, the
lion which will quell the
elephant of Death, and which
binds (the disease-generating)
phlegm which is the water of
Ether having its origin at the
(thousand petalled lotus of the