SANKATASANA
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Pranayama
Ujjayi Pranayama
Yoga Kundalyupanishad 19
Ujjayi
Bandha
Mula Bandha
Yoga Sikh Upanishad
Japa
Om Nithyananda ParamaShivoham
Visualize yourself as a swan
Gaze
Mudra
Vaisnavi Mudra
Yoga Sikhopanishad
Verse 4.31
- With left knee on mat, place left foot flat and place perineum on raised heel.
- Raise right leg overtop of left and bring right heel to left hip.
- Place the hands on opposite knees.
Asana
SANKATASANA
Āpta Pramāṇa – आप्त प्रमाण
Gheranda Samhita 2.28
वामपादं चितेर्मूलं संन्यस्य
धरणीतले ।
पाददण्डेन याम्येन
वेष्टयेद्वामपादकम् ॥
जानुयुग्मं करयुग्ममेतत्
सङ्कटमासनम् ॥२८॥
vāmapādaṃ citermūlaṃ
saṃnyasya dharaṇītale ।
pādadaṇḍena yāmyena
veṣṭayedvāmapādakam ॥
jānuyugmeṃ
karayugmametat
saṅkaṭamāsanam ॥28॥
AKASHIC REVELATION
Placing the left foot and
the leg on the ground,
surround the left foot by
the right leg; and place
the two hands on the two
knees. This is the
Sankatasana.
Pranayama
UJJAYI KUMBHAKA
Śāstra Pramāṇa
Yoga Kundalyupanishad 19–21
प्राणरोधमथेदानीं प्रवक्ष्यामि
समासतः । प्राणश्च देहगो वायुरयायतः
कुम्भकः स्मृतः ॥ १९ ॥
स एव द्विविधः
प्रोक्तः सहितः केवलस्तथा ।
यावत केवलसिद्धिः स्यात् तावत्
सहितमभ्यसेत् ॥ २० ॥
सूर्योज्जायी शीतली च भस्त्री
चैव चतुर्भिका । भेदैरेव समं कुम्भो यः
स्यात् सहितकुम्भकः ॥ २१ ॥
prāṇarodhamathedānīṃ 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 samam 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
VAISNAVI MUDRA
Śāstra Pramāṇa – शास्त्र प्रमाण
Yoga Sikhopanishad 5.14
अन्तर्लक्ष्य
बहिदृष्टिनिमेषोन्मेषवर्जिता
।
एषा सा वॄेष्णवी मुद्रा
सर्वतन्त्रेषु गोपिता ॥ १४ ॥
antariaksyam
bahirdstirnimesonmeṣavarjita |
eṣá sa valsnavi mudrà
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 चोध्र्वं समायाति
समीरणः ॥ १०४ ॥
प्राणापानौ नान्दबिन्दू
मूलबन्धेन च्एकताम् ।
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.
132.