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16 Nov’s Kriya is

CURE FOR ANXIETY

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Steps to be followed:

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

FIRST - VARAHASANA

YOGASANA MALA SACHITRA || VERSE: 76

**** . Aw vrahasnm!. pgwlI kI maihlI kaerœ imla )[a pai[ ^kfu bEse, @fI mUlÖar nIcE ra;E ja\<" DIÔ A\<gUl CyarI A\<Ç, haw dae ^ ka\<xapir Aai[ maEra hwelI A\<gulI kaQI lgvE, haw jaeif lga ra;E iÔiò nasa A¢, As[ kaE gu[ AifQ b[ Aaidde gubfa ja $,

Pagathali Ki Maahilee Kor Milaayee

Phanaa Paani Ookadu Baise |

Edi Mooladvaara Neeche Raashai Jaangh

Cheedra Angoola Chyaaree Anthra |

Haath Dovu Kaandhaapari Aani Mauraa

Hatheli Angulee Kaatee Lagaavai |

Haath Jodi Lagaayee

Raashai Drishti Naasaagra |

Aasana Kau Guna Aadit Bana

Aadide Gubadaa Jaayee || 76 ||

TRANSLATION- cum- TECHNIQUE

1. Sit on the floor in the squatting position 2. Keep the feet together and place the heels at the buttocks 3. Spread the toes apart 4. Raise the knees and press the abdomen with thighs 5. Join the palms together and take them to the back 6. Fix the gaze at the tip of the nose. 7. Be in this posture atleast for 30 seconds.

-Varaha Asana, 76th Verse

IN VARAHASANA

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. Always inhale through the nostrils and mouth together at a time. This is called Trishula Kumbhaka. 2. Inhale through nostrils and mouth completely and hold as long as you can, judiciously. 3. When you can’t hold, relax. This is Trishoola Kumbhaka. 4. Do this 21 times. 5. Close your eyes because through eyes also prana leaves your body.

NEXT-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. Press the lower teeth with the upper teeth and open the lips comfortably 2. Suck air through the gaps in between the teeth . 3. Be aware of the sound produced 4. After inhaling close the mouth and exhale through the nose. 5. Don’t hold. Do this 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 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. After inhaling, close your mouth. 6. Hold the breath as long as you can. 7. Exhale through both the nostrils. 8. Do this 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 5. Again without exhaling, inhale through the right nostril 6. Hold the breath 7. Again without exhaling, inhale through both the nostrils 8. Hold the breath 9. Now exhale slowly and relax. 10. Do this 21 times.(If you want you can use the fingers.)

END OF KRIYA

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