SUPTA PRASARITA PADANGUSTASANA
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Pranayama
Ujjayi Pranayama
Yoga Kundalyupanishad 19
Ujjayi
Visualize Swamiji,
The Supreme Pontiff
of Hinduism
Bandha
Mula Bandha
Yoga Sikh Upanishad
Japa
Om Nithyananda ParamaShivoham
- Lie on back, legs vertical.
- Hold big toes in Prana Mudra.
- Open the legs to wide.
Gaze
Mudra
Prana Mudra
Mudra Vidhanam
Verse 6.2
Asana
SUPTA PRASARITA PADANGUSTASANA
Āpta Pramāṇa - आप्त प्रमाण
Nathamuni's Yoga Rahasya 1.51
उत्तानपादं क्रौञ्चं च
मरीचिं वीरभद्रकम् ।
नटराजं त्रिकोणं च
सुप्ताङ्गुष्ठप्रसारणे ॥
uttānapādaṃ krauñcaṃ ca
marīciṃ vīrabhadrakam ।
naṭarājaṃ trikoṇaṃ ca
suptāṅgaṣṭhaprasāraṇe ॥
AKASHIC REVELATION Uttanapadasana, Krauncasgana, 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 कण्ठात्तु 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
recayedidayā tataḥ ॥ 27 ॥
śīrṣoditānalaharaṃ galaśleṣmaharaṃ param |
sarvarogaharaṃ puṇyaṃ dehānalavivardhanam ॥
28 ॥
nāḍījalodaraṃ dhātugatadoṣavināśanam |
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
मध्यमार्जन्यंगुष्ठयोगे
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 पाष्ण्या तु संपीड्य
वायुमाकुञ्चयेद् बलात् ।
वारं वारं यथा चोर्ध्वं समायाति
समीरणः ॥ १०४ ॥
प्राणापानौ नान्दबिन्दू
मूलबन्धेन च्छैकताम् ।
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.
175.