“[Description: http://www.anxietydisordersite.com/wp-content/uploads/2011…”

15 Nov’s Kriya is

CARE FOR ANXIETY

![Description: http://www.anxietydisordersite.com/wp-content/uploads/2011/01/anxiety-disorder-2.jpg][image1]

Steps to be followed:

1. In Matsyendra asana 2. Thrishula Khumbaka 3. Sheetakari 4. Shitali 5. Trinetra khumbaka

FIRST – MATSYENDRASANA

GHERANDA SAMHITA||UPADESHA 2|| VERSE: 22 & 23

. Aw mTSyeNÔasnm!. %dr\< piímaÉas\< k«Tva itóit yÆt\>, nèa¼\< vampad\< ih d]janUpir Nyset!.

Udharam Pashchimaabhaasam

Kruthvaa Thishtathi Yathnataha |

Namraangam Vaamapaadham Hi

Dakshajaanoopari Nyaseth ||2.22||

tÇ yaMy\< kªpRr yaMykre c v±km!, æuvaemRXye gta †iò\> pIQ\< mTSyeNÔmuCyte.

Thathra Yaamyam Koorparam Cha

Yaamya Kare Cha Vakthrakam |

Bhruvor-Madhye Gathaa Drushtihi

Peetam Matsyendram Uchyathe ||2.23||

TRANSLATION

Having kept the abdomen at ease, similar to the back, the bent left leg should be placed over the right lap. There in that posture the right elbow should be placed on this and the face has to be placed on the right palm. The sight fixed at the eye brow center in this posture, is called Matsyendrasana. -Gheranda Samhita, 2nd Upadesha, 22nd & 23rd Verses

TECHNIQUE

1. Relax your stomach. 2. Stretch your legs 3. Bend your left leg and place it over your right lap 4. Now place the right elbow on the left knee 5. Place your face on the right palm 6. Fix your gaze at the center of the eye brows. 7. Be in this posture for 30 seconds.

IN MATSYENDRASANA

NEXT – TRISHULA KUMBHAKA

KUMBHAKA PADDHATHI || VERSE: 193

"ae[a_ya\< c muoenaip yugpt! pUryet! sda, iÇzUilna iÇzUlaOy\> k…MÉ %´iôzUlnut!.

|| Ghonaabhyaam Cha Mukhenaapi

Yugapath Poorayeth Sadhaa |

Thrishoolinaa Trishoolaakhyaha

Kumbha Ukthas-Thrishoolanuth ||193||

TRANSLATION

Always inhale through the nostrils and mouth together at a time. This is called the Trishoola Kumbhaka – the remover of triple sufferings – as explained by the Thrishooli Shiva. -Kumbhaka Paddhathi, 193rd Verse

TECHNIQUE

1. Inhale through the nostrils and also through the mouth simultaneously 2. Hold the breath 3. Now exhale slowly and relax 4. Do this 21 times.

SEETHKARI PRANAYAMA

HATHA YOGA PRADIPIKA||UPADESHA 2||VERSE 54

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 The breath needs to be sucked in through the mouth with a hissing sound and the exhalation to be done through the nostrils. By practicing this Kamadeva – the Cupid becomes the second.

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

TECHNIQUE Technique 1:

1. Sit in a comfortable way of matsyendrasana. 2. Press the lower teeth with the upper teeth and open the lips comfortably 3. Suck air through the gaps in between the teeth . 4. Be aware of the sound produced 5. After inhaling close the mouth and exhale through the nose. Don’t hold. 6. Do the seethkari for 21 times.

NEXT-SHEETHALI PRANAYAMA

GHERANDA SAMHITA||UPADESHA 5||VERSE 54

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 ||

TRANSLATION

The breath has to be filled in the abdomen by drawing air through the tongue. After having retained the breath for a moment, the exhalation should be done through the nostrils.

-Gheranda Samhita, 5th Upadesha, 54th Verse

TECHNIQUE

1. Sit comfortably.Close the eyes. 2. Protrude your tongue as much as possible. 3. Roll the sides of the tongue like a tube. 4. Now inhale through the tube formed by the tongue. 5. Hold as long as you can,Then exhale through the nostrils. 6. Do it 21 times.

NEXT - TRINETRA KUMBHAKA

KUMBHAKA PADDHATHI || VERSE: 192

sk«½NÔe[ capUyR xayR sUyeR[ pUryet!, inyMy pUryeÚae_ya\< xariyTva ywaivix. iÇneÇk…MÉk\> àae´\> iÇneÇe[ iÇisiÏd\>.

Sakruth Chandrena Chaapoorya

Dhaarya Sooryena Poorayeth |

Niyamya Poorayennobhyaam

Dhaarayithvaa Yathaa-Vidhi ||

Thrinethra-Kumbhakaha Prokthaha

Thrinethrena Thrisiddhidhaha ||192||

TRANSLATION

Having inhaled through the left nostril and retained, inhale through the right nostril. Having then inhaled through both the nostrils, retain the breath (all these in one shot before exhalation). This is the Trinetra Kumbhaka – the giver of three siddhis – as explained by the three-eyed Shiva. -Kumbhaka Paddhati, 192nd Verse

TECHNIQUE

1. Inhale through the left nostril 2. Hold the breath 3. Without exhalation, inhale through the right nostril 4. Hold the breath. Without exhaling, inhale through both and hold the breath as long as you can. 5. Exhale and relax. 6. Do this 21 times.

END OF KRIYA

[image1]: [BASE64_REMOVED]

[image2]: [BASE64_REMOVED]

[image3]: [BASE64_REMOVED]

[image4]: [BASE64_REMOVED]