“1. Nadi Shodhana pranayam 2. Pawanmukthasana 3. Bramhaari pranayam 4.…”

CURE FOR HYPERTENSION

4 Steps to follow

1. Nadi Shodhana pranayam 2. Pawanmukthasana 3. Bramhaari pranayam 4. Yoga nidra

First – Nadi Shodhana

HATHA YOGA PRADIPIKA || UPADESHA 2 ||VERSE 7-9

bÏpÒasna yaegI àa[\< cNÔe[ pUryet!, xariyTva ywazi´ ÉUy\> sUyeR[ recyet!.

Baddha-Padmaasanaa Yogee Praanam Chandrena Poorayet | Dhaarayitvaa Yathaa-Shakti Bhooyaha Sooryena Rechayet ||2.7||

àa[\< sUyeR[ cak«:y pUrye΂dr\< znE\>, ivixvTk…MÉk\< k«Tva puníNÔe[ recyet!.

Praanam Sooryena Chaakrushya Poorayet Udaram Shanaihi | Vidhivat Kumbhakam Kruthvaa Punashchandrena Rechayeth ||2.8||

yen TyjeÄen pITva xaryeditraext\>, recye½ ttae=Nyen znErev n vegt\>.

Yena Tyajet Tena Peethva

Dhaarayeth Athirodhitaha |

Rechayechcha Tatho’nyena

Shanaireva Na Vegatha||2.9||

TRANSLATION cum Technique

Sitting in baddha padmadsana or padmasana or siddasana. Inhale through the left nostril and hold the breath to capacity, and then exhale through the right nostril.(2.7)

Do this 21 times.

-Hatha Yoga Pradipika, 2nd Upadesha, 7th Verse

Then inhaling through the right nostril, gradually fill the abdomen, perform kumbhaka as before, then exhale completely through the left nostril.(2.8)

-Hatha Yoga Pradipika, 2nd Upadesha, 8th Verse

Inhale with the same nostril through which exhalation was done, hold the breath to utmost capacity and exhale through the other nostril slowly and not forcibly(2.9)

-Hatha Yoga Pradipika, 2nd Upadesha, 9th Verse

bÏ-pÒasna · Badda-padmadana · Sitting in Baddha Padmasana yaegI · Yogii · A Yogi àa[m! · Pranam · Breath cNÔe[ · Chandrena · With the left nostril pUryet! · Puurayet · Should fill xariyTva · Dhaarayitva · Having Retained ywazi´ · Yathaashakthi · To the maximum capacity ÉUy\> · Bhuyaha · Again sUyeR[ · Suryena · Through thr right nostril recyet!. · Rechayet · Exhale àa[m! · praanam · Breath sUyeR[ · Suryena · Through the right nostril c · Cha · And Aak«:y · Aakrushya · Having inhaled pUryet! · Puurayet · Should be filled in %drm! · Udaram · the Stomach znE\>, · Shanaihi · Slowly ivixvt! · Vidhivat · As per the instructions k…MÉkm! · Kumbhakam · Retention k«va · Kruva · Having done pun\> · Punaha · Again cNÔe[ · Chandrena · Through the left nostril recyet!. · Rechayet · Should be exhaled yen · Yena · Through which Tyjet! · Tyajet · it is exhaled ten · Tena · Throgh the same pITva · Peetvaa · having inhaled xaryet! · Dharayet · should be retained Aitraext\> · Athirodhataha · Not focefully recyet! · Rechayet · Should be exhaled c · Cha · And tt\> · Tataha · Then ANyen · Anyena · Through the other nostril znE\> · Shanaihi · Slowly @v · Evam · Only n · Na · Not vegt\>. · vegataha · Fast

NEXT – PAVANA MUKTHASANA

Yogasana||3rd Upadesha||Verse 4 & 5

ÖyaeStu padyae\> pai:[Rm! laTvaSvSvintMbke, janunI v]is saxu\> b×ait krbNxnE\>.

@v\<ivxiSwityRÇ tÇ vayumu´asnm!, Évednen dzazuiÏ\> mlSwvayaemaeRcnm!.

Dvayostu Paadayoho Paarshnim Laatvaasva-svanitambake | Jaanunee Vakshasi Saadhuhu Badhnaati Karabandhanaihi || 3.4 ||

Evam-vidha-Sthitir-yatra Thathra Vayumukthaasanam | Bhavedanena Vashaashuddhihi Malastha-Vayor-Mochanam || 3.5 ||

TRANSLATION

Having brought the heels of two legs close to the pereneal region and the knees close to the chest, with the tying of the hands the noble one holds the knees. -Yogasana, Chapter 3, Verse 4

This posture is called Vayu / Pavana Mukthasana. By this the lower abodomen gets cleansed by the expulsion of the wind from the large intestine. -Yogasana, Chapter 3, Verse 5

Technique:

1. Sit on ground. Bring two heels close to perineal region. Keep the knees raised. Hold knees with two hands and press them against the chest.

Öyae\> tu · Dvayostu · Of the Two padyae\> · Paadayoho · Legs pai:[Rm! · Paarshnim · Heels laTva · Laatvaa · Having brought SvSvintMbke · SvaSvaNitambake · Near the pereneal region janunI · Jaanunee · Knees v]is · Vakshasi · With the Chest saxu\> · Saadhuhu · the Noble b×ait · Badhnaati · Ties krbNxnE\> · Karabandhanaihi · with the hands @v\<ivxiSwit\> · Evam-Vidha-SthtiH · This kind of Posture yÇ · Yatra · Where there is tÇ · Tathra · There is vayumu´asnm! · Vaayu-Mukthaasanam · Vayu Muktasana Évet! · Bhaveth · Woulb be Anen · Anena · By this vzazuiÏ\> · Vashaashuddhihi · Cleansing of the lower abdomen mlSwvayae\> · Malasthavaayoho · of the wind in the large intestine maecnm! · Mochanam · the release

NEXT - BHRAMARI PRANAYAMA

Gheranda samhita || Upadesha 5 || Verses 78-82

. 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 ||

ïu[uyaÎi][e k[eR nadmNtgRt\< zuÉm!, àwm\< iˆHÁˆHInad\< c v\<zInadm! tt\> prm!.

Shrunuyaat Dakshine Karne Naadamantargatam Shubham |

Prathamam Jhinjhimeenaadam Cha Vamsheenaadam Tataha Param ||5.79||

me"ˆHˆHRræmrI "{qaka\<Sy\< tt\> prm!, turIÉerIm\&d¼aidinnadankÊNÊiÉ\>.

Megha-Jharjhara-Brahmari Ghantakamsyam Tataha Param |

Turee-Bheree-Mrudangaadi- Ninaadaanaka-Dundubhihi ||5.80||

@v\< nanaivxae nadae jayte inTym_ysat!, AnahtSy zBdSy tSy zBdSy yae Xvin\>.

Evam naanaavidho Naado

Jaayate Nithyamabhyasaath |

Anaahatasya Shabdasya

Tasya Shabdasya Yo Dhvanihi || 5.81 ||

XvnerNtgRt\< Jyaeit JyaeitrNtgRt\< mn\>, tNmnae ivly\< yait tiÖ:[ae\> prmm! pdm!. @v\<æamrIs\<isiÏ\> smaixisiÏmaßuyat!.

Dhvanerantargatam Jyoti

Jyotirantargatam manaha |

Tanmano vilayam Yaati

Tad-vishnof Paramam Padam |

Evam Bhraamaree Samshiddhihi

Samaadhi-siddhim-aapnuyaath || 5.82 ||

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

He will hear then various internal sounds in his right ear. The first sound will be like that of crickets, then that of a lute, then that of a thunder, then that of a drum, then that of a beetle, then that of bells, then those of gougs of bell-metal, trumpets, kettles-drums, mridanga, military drums, and dundubhi, etc -Gheranda Samhita, 5th Upadesha, 79th & 80th verse

Thus various sounds are cognized by daily practice of this Kumbhaka. Last of all is heard the Anahatha sound rising from the heart; of this sound there is a resonance, in that resonance there is a light. In that Light the mind should be immersed. When the mind is absorbed, then it reaches the Highest seat of Vishnu(Parama-pada). By success in this Bhramari Kumbhaka one gets success in samadhi

-Gheranda Samhita, 5th Upadesha, 81st and 82nd verses.

TECHNIQUE Sit in pavanamukthasana and start humming.

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

NEXT – YOGANIDRA

Yoga Taravali || Verses 25 & 26

iviCDÚ-s»Lp-ivkLp-mUle inZze;-inmURilt-kmR-jale, inrNtra_yasintaNt ÉÔa sajuMÉte yaeigin yaeginÔa.

Vichchina-Sankalpa-Vikalpa-Moole

Nishshesha-Nirmoolita-Karma-Jaale |

Nirantara-Abhyaasanitaanta Bhadraa

SaajumbhateYogini Yoganidraa ||25||

ivïaiNtmasa turIytLpe ivñavSwaiÇtyaepirSwe, s\<ivNmyI— kamip svRkal\< inÔa\< soe inivRz inivRkLpam!.

Vishraantim Aasaadhya Tureeya-Talpe

Vishvaadhya’vasthaa-Tritayoparisthe |

Samvinmayeem Kaamapi Sarvakaalam

Nidraam Sakhe Nirvisha Nirvikalpaam ||26||

TRANSLATION

The Seer (learned Man) who is practicing the Rajayoga constantly without the thoughts of any worldly object and the effect of the actions of the physical organs is completely bereft of all action and shines in the state of Nirvikalpa Samadhi (unattached Yogic repose) in a most auspicious Yoga sleep.

Technique

1. Just lie down and stretch the leg, unclutch. immediately. But the unclutching and the laziness combined together not sleep a kind of a half sleep you will fall. 2. Get into that sleep. That is what is Yoga Nidra

iviCDÚ- · Vichchinna · Having Cut off s»LpivkLp-mUle · Sankalpa-Vikalpa-Moole · From the base of the will or thinking inZze;-inmURilt-kmR-jale · Nishshesha-Nirmoolita-Karma- Jaale · Having Completely Nullified the net of Action inrNtr- · Nirantara- · Always A_yasintaNt · Abhyaasanitaanta · Practising ÉÔa · Bhadraa · Sacred sajuMÉte · Saajumbhate · Happens yaeigin · Yogini · In the Yogi yaeginÔa · Yoga nidraa · Yoga nidra ivïaiNtm! · Vishraantim · Relaxation Aasa* · Aasaadhya · Having taken turIy-tLpe · Tureeya-Talpe · in the bed of Super Consciousness ivñ · Vishva · All Aaid · Aadi · First AvSwa · Avasthaa · State iÇtyaepirSwe · Tritayoparisthe · Above the Three s\<ivNmyI— · Samvinmayeem · Embodiment of pure awareness kamip · Kaamapi · In that svRkalm! · Sarvakaalam · All the time inÔam! · Nidraam · Sleep soe · Sakhe · Oh! Friend inivRz · Nirvisha · Enter inivRkLpam! · Nirvikalpaam · The State of Nirvikalpa

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