“This Kriya is for anger management.”

This Kriya is for anger management. First level Kriya for managing the anger. The first asana is Durvasana. Shiva initiated Durvasa into this asana. Durvasa is a very angry guy. He will do heavey Tapas once in a month and loses it just with one curse. So Durvasa goes to Shiva and asks him for help and Shiva gives him this asana for anger management.

FIRST – DURVASA ASANA-YOGASANA MALA SACHITRA || VERSE: 87

1. Sit on the floor 2. Bend your right knee and place the right leg on the left side hip 3. Bend the left knee and place the left foot on the above the right thigh so that the left foot is placed near the right side hip

Don’t be angry because you can’t do this asana! ☺ Sit in this posture for 30 seconds.

4. Touch the right hand finger tips with the middle joints of left fingers. 30 seonds in this posture.

Now – UDDEEYAANA BANDHA. This is from the GHERANDA SAMHITA||UPADESHA 3|| VERSE: 10

1. One should contract the abdominal muscles inward so that the organs of the abdomen touch the back muscles. See hold as much as you can and then relax. Do the Uddeeyaana Bandha 21 times – (09:02-09:05)

2. After the UDEEYANA BANDAHA, NEXT - JALANDHARA BANDHA 3. 4. GHERANDA SAMHITA||UPADESHA 3|| VERSE: 12

5. Contract the throat 6. Place the Chin on the chest. 7. Fix the gaze on the tip of the nose and hold as long as you can. Hold the breath as long as you can, when you can’t release. Do this 21 times. 8. NEXT- BHASTRIKA in GHERANDA SAMHITA||UPADESHA 5||VERSES 75- 77

9. Like the bellows of the iron smith, inhale fill the stomach, and quickly blow it out through the nostrils with the bellowing sound. Let me show you (Swamiji demonstrates) Do this 21 times.

NEXT - SEETHKARI PRANAYAMA- HATHA YOGA PRADIPIKA||UPADESHA 2||VERSE 54

10. Press the lower teeth with the upper teeth and open the lips comfortably 11. Suck air through the gaps in between the teeth . 12. Be aware of the sound produced 13. After inhaling close the mouth and exhale through the nose. Let me show you (Swamiji demonstrates) Do this 21 times. Don’t hold. Inhale through the mouth and exhale through the nose. It completely cools your whoel nervous system the pattern of getting angry gets broken.

NEXT STEP IS SHEETHALI PRANAYAMA

1. Sit comfortably with hands preferably in Chin mudra. 2. Close the eyes. 3. Make your tongue like a tube, then inhale through that. hold as long as you can and exhale through the nose. Let me show you. (Swamiji demonstrates) 4. Do this 21 times

Relax. Just sit for few moments in deep silence.