NARADASANA
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PRANAYAMA
SITKARI KUMBHAKA
SANDILYOPNAISHAD 6. 13
Śitkari
BANDHA
MULA BANDHA
YOGA SIKHOPANISHAD
104-105
JAPA OM NITHYANANDOHAM
VISUALIZE YOURSELF AS SAGE NARADA
GAZE
MUDRA
PARUŚU MUDRA
MUDRA VIDHANAM
10. 17
- SIT AND PLACE PERINEUM ON TOP OF ONE HEEL WITH TOP OF FOOT FLAT ON THE GROUND.
- PLACE OPPOSITE FOOT ON GROUND IN FRONT OF OPPOSITE FOOT.
- INTERLACE FINGERS BEHIND NECK, TWIST OUTSIDE OF RAISED KNEE AND GAZE TO THIRD EYE.
ASANA
NARADASANA
ĀPTA PRAMĀṆA - आप्त प्रमाण
JOGAPRADIPYAKA OF JAYATARAMA
298-302
पिष्टि जु वाम पगथलि केरी
भूपरि ताहि लगावै फेरी
गोडा सुधौ फणौ है जोई
दछि पांषति राषै सोई॥२९८
व्यहुरयौ वाम पगथलि जानो
दछि पगथलि ता परि ठानो
उभै जोडि समता करि दाषै
दछिन गोडा उभौ राषै॥२९९
डाई एडी सो जामणी
कछु यक उची राषै अणी
ता परि जोनी स्थान ही दाषै
सम्यक दिष्टि त्रिकुटी राषै॥३००
दोउ हस्त कांकसी करै
सो ले गुदि पछाने धरै
आगाने कहुणी दवै ल्यावै
दछि जंघ वारै सुमिलावै॥३०१
या आसन के कीये ते वहरापण मिट जाय
नृमल होवै कर्णपुट जो साधे इह भाय ॥३०२
PIṢṬI JU VĀMA PAGATHALI KERĪ
BHŪPARI TĀHI LAGĀVAI PHERĪ
GOḌĀ SUDHAU PHAṆAU HAI JOĪ
DACHI PĀṆṢATI RĀṢAI SOĪ॥298
VYAHURAYAU VĀMA PAGATHALI JĀNO
DACHI PAGATHALI TĀ PARI ṬHĀNO
UBHAI JOḌI SAMATĀ KARI DĀṢAI
DACHINA GOḌĀ UBHAU RĀṢAI॥299
ḌĀĪ EḌĪ SOṀ JĀMAṆĪ
KACHU YAKA UCĪ RĀṢAI AṆĪ
TĀ PARI JONĪ STHĀNA HĪ DĀṢAI
SAMYAKA DIṢṬI TRIKUṬĪ RĀṢAI॥300
DOU HASTA KĀṀKASĪ KARAI
SO LE GUDI PACHĀNE DHARAI
ĀGĀṀNE KAHUṆĪ DVAI LYAVAI
DACHI JAṀGHA VĀRAI SUMILĀVAI॥301
YĀ ĀSANA KE KĪYE TE VAHARĀPAṆA MIṬA JĀYA
NṚMALA HOVE KARṆAPUṬA JO SĀDHE IHA BHĀYA ॥302
AKASHIC REVELATION
PLACE THE LEFT SOLE ON THE GROUND
FOLDING IT (AT KNEE) AND BRINGING
TOWARDS BACKSIDE. FOLD RIGHT LEG
KEEPING KNEES STRAIGHT POINTING
UPWARD AND PLACE THE RIGHT SOLE ON
THE LEFT SOLE. PLACE PERINEUM ABOVE
THE LEFT HEEL. GAZE SHOULD BE
BETWEEN EYEBROWS. MAKE FINGER
LOCK. BRING BOTH THE ELBOWS
TOWARDS RIGHT SIDE OF THE RIGHT
THIGH.
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 SĪTKĀRAPŪRVAKAṀ VĀYUM
GṚHĪTVĀ YATHĀŚAKTI
KUMBHAYITVĀ NĀSĀBHYĀṀ 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
PARUŚU MUDRA
ĀPTA PRAMĀṆA - आप्त प्रमाण MUDRA VIDHANAM 10.17
तले तले तु करयो-स्तिर्यक् संयोज्य
चांगुली: ।
संहता: प्रसृता: कुर्यात् मुद्रा परशु संज्ञिता ॥
TALE TALE TU KARAYO-STIRYAK
SAṀYOJYA CĀṀGULĪḤ |
SAṀHATĀ: PRASṚTĀḤ KURYĀT MUDRĀ
PARAŚU SAṀJÑITĀ ||
AKASHIC REVELATION
FOR EVERY PART/STEP INTERLACED THE
FINGERS OF BOTH HANDS. CONTRACT
AND EXPAND THEM, NAMED AS
PARASHU MUDRA.
BANDHA
MULA BANDHA
ŚĀSTRA PRAMĀṆA - शास्त्र प्रमाण
YOGA SIKHOPANISHAD
104-105
गुदं पाष्ण्र्या तु संपीड्य वायुमाकुञ्चयेद्
बलात् ।
वारं वारं यथा चोर्ध्वं समायाति समीरण:
॥ १०४ ॥
प्राणापानौ नान्दबिन्दू मूलबन्धेन
चैकताम् ।
गत्वा योगस्य संसिद्धिं यच्छतो नात्र
संशय: ॥ १०५ ॥
GUDAM PĀRṢṆYĀ TU SAMPĪḌYA
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.
78.