“Let us enter into today’s Kriya.”

Let us enter into today’s Kriya. Care for anxiety.

We will start the kriya. First step – Matsyendrasana. It is from Gheranda Samhita, 2nd Upadesha, 23rd verse -

“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. This is called Matsyendrasana.”

(Swamiji demonstrates this) This is Matsyendrasana. Be in that posture for 30 seonds. This will create ceratin chemicals and energy in your body. Straight away you will be released from anxiety.

Now change. I will tell you step by step. Stretch your legs, bend your left leg and place it on your rigt lap. Now place your right elbow on the left knee. See lift the leg. That left leg. Lift. Yes. Place your face on the right palm. This is for doing the Kriya. You are ready? Yes. With this you will have to do the Kriya. All anxieity willd disappear. Because now you will be having so much of anxiety to do this Kriya! ☺ you don’t need to put your face exactly on the palm but you can use this hand for the Kriya.

Next in this Kriya, start the Trishoola Kumbhaka.

“Inhale through the nostrils and also through the mouth simultaneously. Hold the breath as long as you can judiciously and exhale very slowly.”

Do this 21 times. Start!

Next step - Seethkari Pranayama. Hata Yoga Pradipika, Upadesha 2, verse 54.

“The breath needs to be sucked in through the mouth with a hissing sound and the exhalation to be done through the nostrils.”

I will show you.

“Sit in a comfortable way. Of course sit in the same Matsyendrasana. By now it should have beocme comfortable ☺ and press the lower teeth with the upper teeth, open the lips comfortably. Suck the air through the gaps in between the teeth . Be aware of the sound produced. After inhaling close the mouth and exhale through the nose. Don’t hold.”

I will show you (Swamiji demonstrates) Do the Seethkari for 21 times.

Next technique – Sheethali. It is Gheranda Samhita, 5th Upadesha, 54th Verse -

“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.”

“Sit comfortably. Close the eyes. Protrude your tongue as much as possible. Let me show you. Roll it. Roll the sides of the tongue like a tube. Now inhale through the tube formed by the tongue. Hold as long as you can, then exhale through the nostrils.”

Do it 21 times.

Next. Next is the last step. Trinetra Kumbhaka – Please understand. This is Kumbhaka Paddhati, 192nd verse -

“Inhale through the left nostril. Hold the breath. Without exhaling, inhale through right also, hold the breath, without exhaling, inhale through both and hold the breath as long as you can. Then exhale and relax. Inhale through right and again without exhaling, inhale through left, again without exhaling hold through both. Hold judiciously as long as you can. Then relax.“

Let’s start. 21 times. Relax.