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NITHYA KRIYA

CARE FOR HEART DISEASES

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KRIYA ORDER

1. Bhujangasana 2. In Bhujangasana, Uddiyana Bandha and then Jalandhara Bandha(21 times) 3. Bhadrasana 4. Sheethali 5. Seethkari

FIRST -BHUJANGASANA

GHERANDA SAMHITA||2ND UPADESHA||VERSES 42 & 43

BHUJANGASANA

Aw Éuj¼asnm!

A¼‚ónaiÉpyRNtmxaeÉUmaE ivinNyset!, krtl_ya\< xra\< x\&Tva ^XvRzI;R\> )[Iv ih. Angushta-Naabhi-Paryantam Adho-Bhoomau Vininyaseth | Kara-Thalaabhyam Dharaam Dhrutvaa Oordhva-Sheershaha Phaneeva Hi ||2.42||

dehai¶vRÏRte inTy\< svRraegivnaznm!, jagitR ÉujgI devI Éujgasnsaxnat!.

Dehaagnir-Vardhate Nithyam Sarva-Roga-Vinaashanam | Jaagarthi Bhujagee Devee Bhujagaasana-Saadhanaath ||2.43||

TRANSLATION Let the body, from the navel downwards to the toes, touch the ground, raise the head(the upper portion of the body) like a serpent. This is called the Serpent-posture. This always increases the bodily heat, destroys all diseases, and by the practice of this posture the Kundalini awakes. -Gheranda Samhita, 2nd Upadesha, 42nd & 43rd verses

TECHNIQUE

1) Lie flat on the stomach with legs straight, feet together and soles of the feet uppermost. 2) Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders. 3) The fingers should be together and pointing forward. 4) The arms should be positioned so that the elbows point backward and are close to the sides of the body. 5) Rest the forehead on the floor and close the eyes. 6) Relax the whole body, especially the lower back. 7) Slowly raise the head, neck and shoulders. Straightening the elbows, raise the trunk as high as possible. Use the back muscle more than the arm muscle. 8) Be aware of using the back muscle first while starting to raise the trunk. Then use the arm muscle to raise the trunk further and arch the back. Gentle tilt the head backward, so that the chin points forward and the back of the neck is compressed. 9) In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm. If the navel is raised too high, the bend tends to be in the knees and not in the back. 10) The arms may or may not be straight; Hold the final position. 11) To return to the starting position, slowly bring the head forward, release the upper back by bending the arms, lower the naval, chest, shoulders and finally the forehead to the floor. Relax the lower back muscles. 12) Stay in this posture for 60 seconds.

A¼‚ó-naiÉ-pyRNtm! · Angushta-Nabhi-Paryantam · From the navel to the toes Axae-ÉUmaE · Adho-bhoomau · On the Ground ivinNyset! · Vininyaseth · Should touch krtl_yam! · Kara-thalaabhyaam · With the palms xram! · Dharaam · the ground x\&Tva · Dhrutvaa · hold ^XvRzI;R\> · Oordhva-sheershaha · Raise your head )[Iv · Phaneena · Like a Serpent ih · Hi · exactly dehai¶\> · Dehaagnihi · Heat of the body vÏRte · Vardhate · Increases inTym! · Nithyam · Every day svR-raeg- · Sarva-Roga · All disease ivnaznm! · Vinaashanam · Destroys jagitR · Jaagarthi · Awakes ÉujgI · Bhujagee · Serpent devI · Devee · Mother Éujgasn-saxnat! · Bhujagasana-Saadhanaath · By the practice of Bhujanaasan

NEXT – UDDEEYAANA BANDHA

GHERANDA SAMHITA||UPADESHA 3|| VERSE: 10

UDDEEYAANA BANDHA

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. 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.

-Gheranda Samhita , Upadesha 3, Verse 10

TECHNIQUE

1. Contract the bowels equably above and below the navel towards the back, so that the abdominal viscera may touch the back. 2. practices the Uddeeyaana for 21 times.

%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

JALANDHARA BANDHA

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.Aw jalNxrbNxkwnm!.

k{Qs»aecn\< k«Tva icbuk\< ùdye Nyset!, jalNxre k«te bNxe ;aefzaxarbNxnm!.

Kanta-sankochanam krutvaa Chibukam hrudaye nyaset |

Jaalandhare krute bandhe Shodasha-aadhaara-bandhanam ||3.12||

TRANSLATION

Contracting the throat, place the chin on the chest. This is called Jalandhara Bandha. By this bandha the sixteen adharas are closed.

-Gheranda Samhita, 3rd Upadesha, 12th verse.

TECHNIQUE

1. Contract the throat 2. Place the Chin on the chest. 3. Do this 21 times.

k{Q · Kanta · Throat s»aecnm! · Sankochanam · Contraction k«Tva · Krutva · Having done icbukm! · Chibukam · Chin ùdye · Hrudaye · On the chest Nyset! · Nyaset · Place jalNxre · Jaalandhare · Jaalandhara k«te · Krute · Having Done bNxe · Bandhe · Bandha ;aefz · Shodasha · Sixteen Aaxar · Aadhaara · Adharas bNxnm! · Bandhanam · gets locked

NEXT - BHADRASANA

GHERANDA SAMHITA|| UPADESHA 2|| VERSE: 9 & 10

BHADRASANA

Aw ÉÔasnm!

guL)aE c iv;a[Syax\> yT³me[ smaiht\>, pada¼‚óaE kra_ya\< c x\&Tva c p&ódezt\>.

jalNxr\< smasa* nasa¢mvlaekyet!, ÉÔasn\< Évedett! svRVyaixivnazkm!.

Gulphau cha Vishaanasya adhaha Yat kramena samaahitaha |

Paada-angushtau karaabhyaam cha Dhrutvaa cha prushta-deshataha ||2.9||

Jaalandharam samaasaadya Naasaagram avalokayet|

Bhadraasanam bhavet etat Sarva-vyaadhi-vinaashakam ||2.10||

Translation: Place the heels crosswise under the genitals attentively; cross the hands behind the back and take hold of the toes of the feet . Fix the gaze on the tip of the nose, having previously adopted the mudra called Jaalandhara(as explained previously). This is Bhadraasana which destroys all sorts of diseases.

-Gheranda Samhita , 2nd Upadesha, 9th and 10th verses.

TECHNIQUE

1. Place the heels crosswise under the genitals 2. Cross the hands behind the back 3. Take hold of the toes of the feet 4. Fix the gaze on the tip of the nose with Jalandhara bandha 5. Stay in this posture for 3 minutes.

guL)aE · Gulphau · Ankles / Heels c · cha · And iv;a[Sy · Vishaanasya · the genitals Ax\> · Adhaha · Under yt! · Yat · That Which ³me[ · Kramena · In sequence smaiht\> · Samaahitaha · Explained pada¼‚óaE · Paada-angushtau · Thumbs of the feet kra_ya\< · Karaabhyaam · With hands c · Cha · and x\&Tva · Dhrutvaa · Having held c · Cha · and p&ó dezt\> · Prushta Deshataha · From the back jalNxrm! · Jaalandharam · Jaalandhara smasa* · Samasaadya · Having done nasa¢m! · Naasaagram · Nose tip Avlaekyet! · Avalokayet · gaze ÉÔasnm! · Bhadraasanam · Bhadraasanam Évet! · Bhavet · Becomes @tt! · Etat · This svR · Sarva · All Vyaix · Vyaadhi · Diseases ivnazkm! · Vinaashakam · Remover of

NEXT-SHEETHALI PRANAYAMA

GHERANDA SAMHITA||UPADESHA 5||VERSE 54-55

SHEETHALI PRANAYAMA

. Aw zItlI.

ijþya vayumak«:y %dre pUryeCDnE\>, ][\< c k…MÉk\< k«Tva nasa_ya\< recyet! pun\>.

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.54 ||

svRda saxye*aegI zItlIk…MÉk\< zuÉm!, AjI[¡ k)ipÄÂ nEv tSy àjayte.

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.55 ||

TRANSLATION

Draw in the air through the mouth (with lips contracted and tongue thrown out), and fill the stomach slowly. Retain it there for a short time. Then exhale through both the nostrils.

Let the Yogi always practice this Sheethali Khumbhaka, giver of bliss; by so doing, he will be free from digestion, phlegm and bilious disorders.

-Gheranda Samhita, Fifth Upadesha, 55th & 56th verses

TECHNIQUE

1. Sit in any comfortable meditation posture with the hands on the knees in chin or jnana mudra. 2. Close the eyes and relax the whole body. 3. Extend the tongue outside the mouth as far as possible without strain. 4. Roll the sides of the tongue up so that it forms a tube. 5. Inhale and draw the breath in through this tube. 6. At the end of inhalation, draw the tongue in, close the mouth and exhale through the nose. 7. Do this 21 times.

ijþya · Jihvayaa · By Tounge vayum! · Vaayum · Air/Breath Aak«:y · Aakrushya · Suck in %dre · Udare · In the abdomen pUryet! · Poorayeth · Fill znE\> · Shanaihi · Slowly ][m! · Kshanam · A Moment c · Cha · And k…MÉkm! · Kumbhakam · Kumbhaka k«Tva · Krutvaa · Having performed nasa_yam! · Naasaabhyaam · With nostrils recyet! · Rechayet · Exhale pun\> · Punaha · Again

NEXT-SEETHKARI PRANAYAMA

HATHA YOGA PRADIPIKA||UPADESHA 2||VERSE 54

SEETHKAARI PRANAYAMA

sITka\< k…yaRt! twa v±e ºa[enEv ivj\&iMÉkam!, @vm_yasyaegen kamdevae iÖtIyk\>. Seethkaam Kuryaath Tathaa Vaktre Ghraanenaiva Vijhrumbhikaam | Evam Abhyaasa-Yogena Kaamadevo Dviteeyakaha ||2.54||

TRANSLATION By drawing the breath in through the mouth, make a hissing sound, without gaping the mouth, and exhale through the nose. By practicing this, one becomes a second Kaamadevatha(god of love)

-HATHA YOGA PRADIPIKA, 2ND Upadesha, 54th verse

TECHNIQUE

1. Press the lower and upper teeth together and separate the lips as much as comfortable. Breathe in slowly through the gaps of the teeth. 2. Listen slowly to the sound of the breath as the air being drawn in. close the mouth at the end of the inhalation. 3. Hold as long as you can. Then exhale slowly through the nose. 4. Do this 21 times.

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