“TODAY’S TOPIC FOR KRIYA IS Hypertension”

TODAY’S TOPIC FOR KRIYA IS Hypertension

Today: Care for Hypertension

![Description: C:\\Users\\Srilu\\Desktop\\hypertension.jpg][image1]

6 Steps to follow:

1. Mritasana in Chin mudra 2. Uddeeyana bandha(21 times) 3. Jalandhara bandha(21 times) 4. Muktasana 5. Bhastrika in Muktasana(21 times) 6. Bramhari dhyana(7 Mins)

FIRST

MRITASANA in CHIN MUDRA

Gheranda samhita

Upadesha 2

Verse 19

Mrutasana In chin mudra

. Aw m\&tasnm!.

%Äan\< zvvуmaE zyanNtu zvasnm!, zvasn\< ïmhr\< icÄivïaiNtkarkm!.

Uttaanam Shashavad-Bhoomau Shayaanantu Shavaasanam |

Shavaasanam Shramaharam Chitta-Vishraanti-Kaarakam || 2.19 ||

TRANSLATION

Lying flat on the ground like a corpse is called the Mritasana(the Corpse posture). This posture destroys fatigue, and quiets the agitation of the mind.

-Gheranda Samhita, 2nd Upadesha, 19th verse

%Äan\< · Uttanam · on the back zvvt! · Shashavath · like a corpse ÉUmaE · Bhumau · on the ground zyanNtu · Shayananthu · Lying zvasn\< · Shashasanam · is Corpse posture zvasn\< · Shavasanam · Corpse posture ïmhr\< · Shamaharam · Releiver of fatigue icÄ-ivïaiNt-karkm! · Chit-vishranthi-kaarakam · Resting the mind

NEXT

UDDEEYAANA BANDHA

Gheranda Samhita’s 3rd Upadesha 10th verse.

(for 21 times)

. Aw %fœfIyan-bNx\>.

%dre piím\< tan\< naÉeêXv¡ tu karyet!, %fœfan\< k…éte ySmadivïaNt\< mhaög\>, %fœfIyan\< TvsaE bNxae m\&Tyu-mat¼-kesrI.

Udare pashchimam taanam

Naabheroordhvam tu kaarayet |

Uddaanam kurute yasmat

Avishraantam mahaasragaha |

Uddeeyaanam tvasau bandhaha

Mrutyu-Maatanga-Kesaree || 3.10 ||

TRANSLATION

Contract the bowels equably above and below the navel towards the back, so that the abdominal viscera may touch the back. He who practices the Uddeeyaana (Flying up), without ceasing, conquers death. The Great Bird (Breath), by this process, is instantly forced up into the Sushumna and flies (moves) constantly therein only.

Technique

1. Contract the bowels equably above and below the navel towards the back, so that the abdominal viscera may touch the back. 2. Hold uddiyana bandha as long as you can. When you can’t hold any more, relax.

-Gheranda Samhita , Upadesha 3, Verse 10

%dre · Udare · In the abdomen piímm! · Pashchimam · behind tanm! · Taanam · Muscle naÉe\> · Nabhehe · the navel ^XvRm! · Oordhvam · above tu · Tu · indeed karyet! · Kaarayet · compress %fœfanm! · Uddaanam · Flying k…éte · Kurute · does ySmat! · Yasmaat · from AivïaNtm! · Avishraantam · without ceasing mhaög\> · Mahaasragaha · The great bird %fœfIyanm! · Uddeeyaanam · flying up tu · Tu · Is AsaE · Asau · this bNx\> · Bandhaha · bandha m\&Tyu · Mrityu · death mat¼ · Maatanga · great kesrI · Kesaree · lion (conquers)

NEXT

JALANDHARA BANDHA

Gheranda samhita||Upadesha 3||Verse 12

(for 21 times)

. Aw jalNxrbNx\>.

k{Qs»aecn\< k«Tva icbuk\< ùdye Nyset!, jalNxre k«te bNxe ;aefzaxarbNxnm!, jalNxrmhamuÔa m\&Tyaeí ]ykair[I.

Kanta-Sankochanam-Krutvaa Chibukam Hrudaye Nyaseth

Jaalandhare Krute Bandhe Shodasha-aadhaara-Bandhanam |

Jaalandhara Mahaamudraa Mrutyoshcha Kshaya-kaarinee || 3.12 ||

TRANSLATION

Contracting the throat, place the chin on the chest. This is called Jalandhra. By this bandha the sixteen adharas are closed. This and the maha mudra destroy death.

-Gheranda Samhita, 3rd Upadesha, Verse 12

k{Q-s»aecn\< · Kanta-sankochnam · Contraction of throat k«Tva · Krutvaa · Having done icbuk\< · Chibukam · Chin Ùdye · Hrudaye · On the Chest Nyset! · Nyaset · Should be placed jalNxre · Jaalandhare · Jalandhara k«te · Kruthe · Having done bNxe · Bandhe · Bandha ;aefz-Aaxar-bNxnm! · Shodasha-Aadhara-bandhanam · Closing of the 16 adharas jalNxr-mha-muÔa · Jalanthara-maha-mudra · Jalandhara Maha mudra m\&Tyae\> · Mruthyoho · of Death C · Cha · Cha ]ykair[I · Kshayakaarini · Destroyer

Technique

1. Contracting the throat, place the chin on the chest. Means lock the throat. 2. Just put your chin on the chest and lock the throat internally. 3. Hold as long as you can and exhale slowly when you feel you can’t hold anymore. 4. Do this 21 times.

NEXT

NEXT STEP IS MUKTHASANA

Gheranda samhita||Upadesha 2||Verse 11

. Aw mu´asnm!. payumUle vamguL)\< d]guL)\< twaepir, smkayizrae¢Iv\< mu´asnNtu isiÏdm!. 2,11

Paayu-moole Vaama-gulpham Daksha-gulpham Tathopari |

Samakaaya-Shiro-Greevam Muktaasanam tu Siddhidam || 2.11 ||

TRANSLATION Place the left heel at the root of the organ of generation and the right heel above that, keep the head and the neck straight with the body. This posture is called the Mukthasana.

-Gheranda Samhita, 2nd upadesha, 11th Verse

payu-mUle · Paayu-mule · At the root of genitals / anus vam-guL)m! · Vaam-gulpham · Left heel d]-guL)m! · Daksha gulpham · Right heel Twaepir · Tathopari · Upon that sm-kay-izrae-¢Ivm! · Sama-kaaya-shiro-greevam · Head,neck,body in a straight line mu´asnm! tu · Mukthasanam · Muktasanam isiÏdm! · Siddhidam · Giver of Siddhis

NEXT

BHASTRIKA in MUKTASANA

THE GHERANDA SAMHITA

UPADESHA: 5||VERSE: 75, 76 & 77

(21 times)

BHASTRIKA

. Aw Éiôkak…MÉk\> .

ÉôEv laehkara[a\< ywa³me[ s\<æmet!, twa vayum! c nasa_ya\< calyeCDnE\>.

Bhastraiva lohakaaraanaam

Yathaa-kramena sambhramet |

Tathaa vaayum cha naasaabhyaam

Ubhaabhyaam Chaalayet shanaihi || 5.75 ||

TRANSLATION

As the bellows of the ironsmith constantly dilate and contract, similarly let him slowly draw in the air by both the nostrils and expand the stomach; then throw it out quickly(the wind making sound like bellows).

-Gheranda Samhita 5th Upadesha, 75th verse

@v\< ivzitvar\< c k«Tva k…yaR½ k…MÉkm!, tdNte calyeÖayu\< pUvaeR´\< c ywaivix.

Evam Vimshati-vaaram Cha Krutvaa Kuryaachcha Kumbhakam | Tadante Chaalayet Vaayum Poorvoktam Cha Yathaavidhi || 5.76 ||

iÇvar\< saxyeden\< Éiôkak…MÉk\< suxI\>, n c raegae n c ¬ez AaraeGy\< c idne idne.

Trivaaram Saadhayet Enam Bhastrikaa-Kumbhakam Sudheehi | Na Cha Rogo Na Cha Kleshaha Aarogyam Cha Dine Dine || 5.77 ||

TRANSLATION

Having thus inspired and expired quickly twenty times, let him perform Kumbhaka; then let him expel it by the previous method. Let the wise one perform this Bhastrika(Bellows-like) Kumbhaka thrice; he will never suffer any disease and will be always healthy.

-Gheranda Samhita, 5th Upadesha, 76th and 77th verses

@vm! · Evam · Like This ivzitvarm! · Vimshativaaram · Twenty Times c · Cha · And k«Tva · Krutvaa · Having Done k…yaRt! · Kuryaat · Should be done c · Cha · And k…MÉkm! · Kumbhakam · Kumbhaka tdNte · Tadante · At the end calyet! · Chaalayet · Exhale vayum! · Vaayum · Air pUvaeR´\< · Poorvoktam · As explained above c · Cha · And ywaivix · Yathaa-vidhi · in the instructions iÇvarm! · Trivaaram · Three times saxyet! · Saadhayet · Perform @nm! · Enam · This Éiôka-k…MÉkm! · Bhastrikaa-Kumbhakam · Bhastrika Pranayama suxI\> · Sudheehi · Wise n · Na · No c · Cha · And raegae · Rogo · Disease n · Na · No c · Cha · And ¬ez\> · Kleshaha · Suffering AaraeGy\< · Aarogyam · Health c · Cha · Cha idne idne · Dine Dine · Everyday Éôa · Bhastraa · Bellow \#v · Iva · Like lhkara[am! · Loha-kaaraanam · Of the black smith ywa³me[ · Yathaa-kramena · In order s\<æmet! · Sambhramet · dilate and contract twa · Tathaa · And vayum! · Vaayum · Breath c · Cha · And nasa_yam! · Naasaabhyaam · With the nostrils %Éa_yam! · Ubhaabhyaam · Both calyet! · Chaalayet · let off znE\> · Shanaihi · slowly

NEXT

BHRAMARI DHYANA/ BHRAMARI PRANAYAMA

(for 7 minutes)

Gheranda samhita||Upadesha 5||Verse 78 TO 82

. Aw æamrI-k…MÉk\>.

AxRraÇe gte yaegI jNtUna\< zBdvijRte, k[aER ipxay hSta_ya\< k…yaRt! pUrk-k…MÉkm!.5,78

Ardha-raatre Gate Yogee Jantoonaam Shabda-varjite |

Karnau Pidhaaya Hastaabhyaam Kuryaat Pooraka-Kumbhakam || 5.78 ||

TRANSLATION At the past midnight, in a place where there are no sounds of any animal, \&c., to be heared, let the yogi practice puraka and kumbhaka, closing the ears by the hands. -Gheranda Samhita, 5th Upadesha, 78th verse

Technique

1. Put your thumbs in the ears and hum intensely as deeply as possible, as loudly as possible, as intensely as possible.

AxRraÇe · Ardharatre · Mid night gte · Gate · Past yaegI · Yogi · The Yogi jNtUnam! · Jantunaam · Of animals zBdvijRte · Shabdavarjite · Sounds k[aER · Kannau · Two ears ipxay · Pidhaya · Having closed hSta_ya\< · Hasthaabhyaam · With hands k…yaRt! · Kuryaat · Should be done pUrk-k…MÉkm! · Puurak-kumbhakam · Inhalation and Retention ïu[uyat! · Shrunuyaat · should be heard di][e · Dakshine · In the Right k[eR · Karno · Ear nadmNtgRtm! · naadamantargatam · The internal sounds zuÉm! · Shubham · Auspicious àwm · Pratham · First iˆHÁˆHInadm! · JhinJheenaadam · Crickets c · Cha · And v\<zInadm! · Vamshiinaadam · Lute tt\> · Tatah · Then prm! · Param · Supreme me"ˆHˆHRræmrI · Meghajarjaraabhramari · Thunder and beetles "{qaka\<Sym! · Ghantakaamsyam · Drums tt\> · Tatah · Then prm! · Param · Supreme turI-ÉerI-m\&d¼aid-innadank-ÊNÊiÉ\> · Turi-bheri-mrudangadi-ninaadaanaka-dundubhi · Those of gougs of bell-metal, trumpets, kettles-drums, mridanga, military drums, and dundubhi @vm! · Evam · Like this nanaivxae · Nanavidho · Different nadae · Naado · Sounds jayte · Jaayet · Come up inTym_ysat! · Nithyamabhyassaat · By daily practice AnahtSy · Anaahatasya · Of Anahata zBdSy · Shabdasya · Sound tSy · Tasya · Of that zBdSy · Shabdasya · Sound y\> · Yhaha · That which is Xvin\> · Dvanihi · Sound XvnerNtgRtm! · Dvanerantargatam · In the Sound Jyaeit · Jyoti · Light JyaeitrNtgRtm! · Jyotirantargatam · Hiden in the mn\> · Manaha · mind tNmnae · Tanmano · That mind ivlym! · Vilyam · Absorption of yait · Yaati · goes tiÖ:[ae\> · Taddishnoho · To Vishnu’s prmm! · Paramam · Supreme pdm! · Padam · Abode @v\<-æamrI-s\<isiÏ\> · Evam-braamarii-samsiddhihi · In this way Bhramari smaix-isiÏm! · Samaadhi-siddhim · samadhi Aaßuyat! · Aanpunyaat · Is obtained

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