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Today’s Kriya is for

CARE FOR OBESITY

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If you are doing this Kriya, you have to drink at least 6 liter water per day and you have to cool your eyes, by putting little tissue paper soaked in little rose water or water like a cooling pad.

Steps to be followed:

1. In Bhadrasana 1) Uddeeyaana Bandha 2) Agneeshoma Kumbhaka 3) Vyana Kumbhaka 4) Dakshinaavarta Chakra Kumbhaka

FIRST - 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 Yath 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: The heels should be placed crosswise under the perineum; The hands should be crossed from behind the back and should hold the toes. The Bhadrasana is formed by gazing at the tip of the nose seated in the posture explained along with the Jalandhara Bandha.(Explanation follows). This Asana destroys all diseases.

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

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||

TECHNIQUE

Place the heels crosswise under the perineum Cross the hands behind the back Take hold of the toes of the feet In this posture itself move the knees at least 20 times Contract the throat Press the Chin on the chest firmly Very firmly press the chest as long as you can When you can’t hpld anymore, Relax * Do this for 21 times

In Bhadrasana Posture

NEXT – UDDEEYAANA BANDHA

GHERANDA SAMHITA||UPADESHA 3|| VERSE: 10

UDDEEYAANA BANDHA

. 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

One should contract the bowels above and below the navel so that the abdominal organs touch the back. The one who practices this Uddiyana Bandha continuously becomes a conqueror of death. The great bird (Kundalini) flies up in the Sushumna and flies there itself constantly.

-Gheranda Samhita , Upadesha 3, Verse 10

TECHNIQUE

1. You can do this by standing 2. Keep the spine straight 3. Take a deep breath in and exhale completely 4. Now rest your chin on your chest raising the shoulders 5. Pull the abdominal muscles inward so that the organs of the abdomen touch the back muscles. 6. Hold as long as you can 7. When you can’t hold anymore, Relax the abdomen and relax your chin and then exhale through the nostrils 8. Repeat this for 21 times

NEXT- AGNEESHOMA KUMBHAKA

KUMBHAKA PADDHATHI||87TH VERSE

sUyeR[ pUryet! àa[\< k…MÉiyTva ywaivix\>, recyedNymageR[ puSten àpUryet!. yen TyjeÄenapUyR cai¶;aemaOyk…MÉk\>.

Sooryena Poorayeth Praanam Kumbhayithvaa Yathaavidhihi |

Rechayeth Anya-Maargena Punas-Thena Prapoorayeth ||

Yena Thyajeth Thenaapoorya Chaagnishomaakhya-kumbhakaha ||87||

TRANSLATION

Having inhaled through the right nostril, perform Kumbhaka. Exhale through the other nostril and again inhale through the same nostril through which exhalation was done. Inhaling through the nostril through which it was exhaled and vice versa, it is called Agneeshoma Kumbhaka.

-Kumbhaka Paddhati, 87th verse

TECHNIQUE

1. Come back to Bhadrasana 2. Use your fingers to control the breath 3. Inhale through the right nostril 4. Hold the breath as long as you can 5. Exhale through the left nostril 6. Now inhale through left nostril 7. Hold the breath as long as you can 8. Exhale through right nostril.

NEXT- VYANA KUMBHAKA

KUMBHAKA PADDHATHI || 66TH VERSE

pUriyTvaNtra sMykœ ù¾g™aiÝyaegt\>, svaRgSyak…Ânen k…iMÉte sUúmicNtnat!. pavRtIv±Éenae´\> sMykœ VyanSy k…MÉk\>.

Poorayitvaantharaa Samyak Hrujjagad-Vyaapti-Yogathaha |

Sarvaagaya-Aakunchanena Kumbhithe Sookshma-Chinthanaath || Paarvathee-Vakthra-Bhenokthaha Samyak Vyaanasya Kumbhakaha ||66||

TRANSLATION

Completely filling the chest and contracting the whole body during Khumbaka, with subtle concentration is termed as Vyana Kumbhaka by Devi Parvati

-Kumbhaka Paddhathi, 66th verse

TECHNIQUE

1. Inhale Deeply 2. Hold the breath by contracting the whole body 3. Have intense awareness on your whole body. 4. . Visualize the whole body you are contracting like a stomach, throat, chest, back, whole body. 5. Do this 21 times

NEXT

DAKSHINAVARTA CHAKRA KUMBHAKA

KUMBHAKA PADDHATHI || 107TH VERSE

sUyeR[apUyR mét\< k…MÉyeÊdriSwtm!, recyeidNÊna ÉUy\> twa d]e[ pUryet!. k…MÉyeidfya irCyaÎi][avÄRc³k\>.

Sooryenaapoorya Marutham Kumbhayeth Uddarasthitham |

Rechayeth Indhunaa Bhooyaha Tathaa Dakshena Poorayeth ||

Kumbhayeth Idayaa Richyaath Dakshinaavartta-Chakrakaha ||107||

TRANSLATION

Having inhaled through surya naadi(right nostril) and after retaining it to the maximum capacity, one should exhale through indu naadi(left nostril). Then again one should inhale through the right nostril and after having retained the breath should exhale through the left nostril. This is Dakshinaavarta Chakra Kumbhaka.

-Kumbhaka Paddhathi, 107th verse

TECHNIQUE

1. Inhale deeply and completely through right nostril 2. Retain the breath 3. Exhale through the left nostril 4. Again Inhale through right nostril 5. Retain 6. Exhale through left nostril

END OF KRIYA

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