“Let us enter into today’s Kriya.”

Let us enter into today’s Kriya. Today’s Kriya is cure for hernia problems.

First step – Simhasana – This is from Gheranda Samhita ||2ND UPADESHA||14TH & 15th VERSES

Let me explain the Simhasana to you.

1. Be seated in the kneel-down pose 2. Cross the ankles and place them under the perineum 3. Place the hands on the knees 4. Spread out fingers.

Now in this posture, do the Jalandhara bandha.

5. Place the chin on the throat and contract the throat 6. Open the mouth widely sticking the tongue

Next, In Simhasana, – BAHIH KUMBHKA. This is from KUMBHAKA PADDHATHI || VERSE: 31

1. Exhale slowly and completely 2. Hold the breath outside judiciously as long as possible 3. Relax and inhale slowly

Do this 21 times. Start.

NEXT - SUMATI ASANA-This is from JOGA PRADIPIKA || VERSES 333, 334 & 335

1. Sit with legs stretched and knees raised 2. Place the right foot on the left foot and turn it towards left side 3. Raise the toes 4. Cross the hands under the knees and hold the oppeosite elbows 5. Fix the gaze at the tip of the nose

And in this posture do the Bahya Kumbhaka 21 times. Please start the Bahya Kumbhaka 21 times in this posture.

NEXT – SURYA ASANA-JOGA PRADIPIKA || 82ND & 83RD VERSES

Let me give you the instructions.

1. Sit on the floor 2. Place the feet together and keep them under the anus 3. Spread the knees wide apart 4. Sit erect 5. Raise the hands above the head and make a lotus shape out of the fingers 6. Look up through the gaps of fingers 7. Contract the abdomen

And do Bahir Kumbhaka in this posture 21 times. Start

NEXT – SWASTIKASANA-SHIVA SAMHITA||UPADESHA 3|| VERSE: 95

1. Sit on the ground cross legged 2. Place the right toe in the gap between the left thigh and the calf muscles and the left toe in the gap between the right thigh and the calf muscles. 3. Keep your spine erect.

In this do Bahir Kumbhaka 21 times.

NEXT – UNMUKHA PITTA ASANA-YOGA RAHSYA||UPADESHA 6|| VERSE: 18

1. Lie on your stomach on the ground 2. Raise the knees by first bending them 3. Place the palms parallel to each other on the ground

In this posture, do the Bahir Kumbhaka 21 times.

NEXT – UTTAANA SHIKHI PEETAKA ASANA-YOGA RAHASYA ||UPADESHA 5|| VERSE: 23

1. Lie on your back 2. Raise the buttocks up and hold them with the hands placed at the hip. 3. Let the elbows bear the weight of the body 4. Press the throat with your chin.

Do Bahya Kumbhaka in this 21 times.

NEXT – VAJRASANGHAARA ASANA-JOGA PRADIPIKA || VERSES 79, 80 & 81

1. Sit on the floor with legs stretched 2. Bend the knees and join the soles together with the toes pointing downwards 3. Sit with the anus resting on the heels 4. Spread the knees apart sidewards 5. Take the hands to the back and hold the left elbow with the right hand.

Now do the Bahir Kumbhaka in this posture 21 times Now sit in a relaxed way for few minutes. Sit silently in a relaxed way. In a unclutched mood.