SUPTA PADANGUSTASANA
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Pranayama
Ujjayi Pranayama
Yoga Kundalyupanishad 19
Ujjayi
Bandha
Mula Bandha
Yoga Sikh Upanishad
Japa
Om Nithyananda ParamaShivoham
Visualize Swamiji,
The Supreme Pontiff
of Hinduism
Gaze
Mudra
Prana Mudra
Mudra Vidhanam
Verse 6.2
- Lie on back with legs extended straight up.
- Hold big toes in prana mudra.
Asana
SUPTA PADANGUSTASANA
Āpta Pramāṇa – आप्त प्रमाण
Nathamuni's Yoga Rahasya 1.51
उत्तानपादं क्रौञ्चं च
मरीचिं वीरभद्रकम् ।
नटराजं त्रिकोणं च
सुप्ताङ्गष्ठप्रसारणे ॥
uttānapādaṃ krauñcaṃ ca
marīciṃ vīrabhadrakam ।
naṭarājaṃ trikoṇaṃ ca
suptāṅgaṣṭhaprasāraṇe ॥
AKASHIC REVELATION
Uttanapadasana, Krauncasana,
Maricyasana, Virabhadrasana,
Natarajasana, Trikonasana,
Supta padangusthasana and
Supta prasarita
padangustasana.
Pranayama
UJJAYI PRANAYAMA
Śāstra Pramāṇa – शास्त्र प्रमाण
Yoga Kundalyopanishad 1.26 – 29
मुखं संयम्य नाडीभ्यामाकृष्य पवनं शनैः ॥ २६
॥ यथा लगति कण्ठात् हृदयावधि सस्वनम्
। पूर्ववत् कुम्भयेत् प्राणं रेचयेदिडया ततः ॥
२७ ॥
शीर्षोदितानलहरं गलश्लेष्महरं परम् ।
सर्वरोगहरं पुण्यं देहानलविवर्धनम् ॥ २८ ॥
नाडीजलोदरं धातुगतदोषविनाशनम् ।
गच्छतस्तिष्ठतः कार्यमुज्जाय्याख्यं
तु कुम्भकम् ॥ २९ ॥
mukhaṃ saṃyamya nāḍībhyāmākṛṣya
pavanaṃ śanaiḥ ॥ 26 ॥ yathā lagati
kaṇṭhāttu hṛdayāvadhi sasvanam । pūrvavat
kumbhayet prāṇaṃ recayedīḍayā tataḥ ॥ 27
॥
śīrṣoditānalaharaṃ galaśleṣmaharaṃ param
।
sarvarogaharaṃ puṇyaṃ
dehānalavivardhanam ॥ 28 ॥
nāḍījalodaraṃ dhātugatadoṣavināśanaṃ ।
gacchatastiṣṭhataḥ kāryamujjāyyākhyaṃ tu
Kumbhakam ॥ 29 ॥
AKASHIC REVELATION
With the mouth well under control,
slowly drawing the air through the two
Nadis (Ida and Pingala) in such a way
that it may occupy the space from the
throat up to the heart, making a noise,
one should hold the vital air as before
and then expel it through the Ida. This
meritorious and excellent practice
removes the heat produced in the head,
and phlegm of the neck and further,
drives away all diseases and raises the
warmth of the body; and destroys the
dropsy of the Nadis and the disorders
affecting the humour. This should be
performed by one while moving and
standing and is known as the
Kumbhaka called Ujjayi.
Mudra
PRANA MUDRA
Āpta Pramāṇa – आप्त प्रमाण
Mudra Vidhanam, Nivedana mudrāḥ 6.2
मध्यमार्तर्जन्यंगुष्ठयोगे
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
MULA BANDHA
Śāstra Pramāṇa – शास्त्र प्रमाण
Yoga Sikhopanishad 104 – 105
गुदं पाष्ण्यां 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 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.
176. MATSYASANA
Pranayama
Ujjayi Pranayama
Yoga Kundalyupanishad 19
Ujjayi
Bandha
Mula Bandha
Yoga Sikh Upanishad
Japa
Om Nithyananda ParamaShivoham
Visualize Matsya,
the Fish Avatar of
Vishnu
Gaze
Mudra
Shambhavi Mudra
Mandala Brahmana-
Upanishad Verse 3.5
- From Supta Padangustasana, move legs into Padmasana.
- Lay on back and hold opposite elbows over head.
- Gaze to nose.
Asana
MATSYASANA
Āpta Pramāṇa - आप्त प्रमाण
Gheranda Samhita 2.21
मुक्तपद्मासनं कृत्वा
उत्तानशयनञ्चरेत्
कूर्पराभ्यां शिरोवेष्ट्य
मत्स्यासनन्तु रोगहा ॥२१
muktapadmāsanaṁ kṛtvā
uttānaśayanañcaret
kūrparābhyāṁ śiroveṣṭya
matsyāsanantu rogahā ॥21
AKASHIC REVELATION
In the Padmasana-posture
without crossing the arms, lie
on the back, holding the head
by the two elbows. This is
Matsyasana (Fish-posture),
the destroyer of diseases.
Pranayama
UJJAYI PRANAYAMA
Śāstra Pramāṇa - शास्त्र प्रमाण
Yoga Kundalyopanishad 1.26 - 2
मुखं संयम्य नाडीभ्यामाकृष्य पवनं शनैः ॥ २६
॥ यथा लगति कण्ठात् हृदयावधि सस्वनम् ।
पूर्ववत् कुम्भयेत् प्राणं रेचयेदिडया ततः ॥ २७
॥
शीर्षोदितानलहरं गलश्लेष्महरं परम् ।
सर्वरोगहरं पुण्यं देहानलविवर्धनम् ॥ २८ ॥
नाडीजलोदरं धातुगतदोषविनाशनम् ।
गच्छतस्तिष्ठतः कार्यमुज्जाय्याख्यं
तु कुम्भकम् ॥ २९ ॥
mukhaṁ saṁyamya nāḍībhyāmākṛṣya pavanaṁ śanaiḥ ॥ 26 ॥ yathā lagati kaṇṭhāttu hṛdayāvadhī sasvanam | pūrvavat kumbhayet prāṇaṁ recayediḍayā tataḥ ॥ 27 ॥ śīrṣoditānalaharaṁ galaśleṣmaharaṁ param | • sarvarogaharaṁ puṇyaṁ dehānalavivardhanam ॥ 28 ॥ nāḍījalodaraṁ dhātugatadoṣavināśanam | gacchatastiṣṭhataḥ kāryamujjāyyākhyaṁ tu kumbhakam ॥ 29 ॥
AKASHIC REVELATION
With the mouth well under control,
slowly drawing the air through the two
Nadis (Ida and Pingala) in such a way
that it may occupy the space from the
throat up to the heart, making a noise,
one should hold the vital air as before
and then expel it through the Ida. This
meritorious and excellent practice
removes the heat produced in the head,
and phlegm of the neck and further,
drives away all diseases and raises the
warmth of the body; and destroys the
dropsy of the Nadis and the disorders
affecting the humour. This should be
performed by one while moving and
standing and is known as the
Kumbhaka called Ujjayi.
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
śāmbhavī 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 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.
177.