VIRATASANA
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Pranayama
Ujjayi Pranayama
Yoga Kundalyupanishad 19
Ujjayi
Bandha
Mula Bandha
Yoga Sikh Upanishad
Japa
Om Nithyananda ParamaShivoham
Use hands as support only if needed
Visualize the healing
and liberation of all
causal / subtle forms of
your body
Gaze
Mudra
Shambhavi Mudra
Mandala Brahmana-
Upanishad Verse 3.5
- Sit on knees with thighs and calves together.
- Lean back and touch your back to the ground, then rise up.
- Use support of hands if needed;
- Do this again and again.
Asana
VIRATASANA Āpta Pramāṇa – आप्त प्रमाण Kapalakurantaka's Hathabhyasa Paddhati 20
जंघापृष्ठि भूमौ निधाय जंघोदरयोः
ऊरूणि संस्थाप्य पृष्ठि वंशं
वारं वारं स्पृशेत् विरतासनं
भवति ॥२०॥
jamghāpṛṭhi bhūmau
nidhāya jamghodarayoḥ
urūṇi saṃsthāpya pṛṣṭhi
vaṃśaṃ
vāraṃ vāraṃ spṛśet
viratāsanaṃ bhavati ॥20॥
AKASHIC REVELATION
Keeping the shank and the
back on the ground the
placing middle portions of
the shank against the
thighs touch the back
again and again. This is
Viratasana.
Pranayama
UJJAYI PRANAYAMA
Śāstra Pramāṇa – शास्त्र प्रमाण
Yoga Kundalyupanishad 19 – 21
प्राणरोधमथेदानीं प्रवक्ष्यामि
समासतः ।
प्राणश्च देहगो वायुरायामः कुम्भकः
स्मृतः ॥ १९ ॥
स एव द्विविधः प्रोक्तः सहितः
केवलस्तथा ।
यावत् केवलसिद्धिः स्यात् तावत्
सहितमभ्यसेत् ॥ २० ॥
सूर्योंज्जायी शीतली च भस्त्री
चैव चतुर्थिकौ ।
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 samaṃ 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
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'ntarbāhyāyāṃ dṛṣṭau
nimeṣonmeṣavarjitāyāṃ ca iyaṃ
śāmbhavī 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 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 पार्ष्ण्या तु संपीड्य
वायुमाकुञ्चयेद् बलात् ।
वारं वारं यथा चोध्र्वं 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.
241.