“DISCLAIMER: This technique is not intended to be a substitute for…”

NITHYA KRIYA

CARE FOR VERTIGO

DISCLAIMER: This technique is not intended to be a substitute for professional medical diagnosis or treatment. Individuals with any type of medical condition, the elderly, children below 14, women who are pregnant or suspect they may be pregnant are advised to seek professional medical advice before practicing this technique. Viewers who are not on two-way video conferencing are cautioned that they are practicing these techniques at their own risk.

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Steps to be followed:

1. ANDHASANA 1) PPRAKRITHI KUMBHKA 2) KURMA KUMBHAKA

2. ARAMBHASANA 1) GADHA KUMBHAKA 2) VAMAVARTHA CHAKRA KUMBHAKA 3) DAKSHINAVARTHA SHANKHA KUMBHAKA

FIRST - ANDHASANA

JOGA PRADIPIKA || VERSES 193 TO 197

àwm pgwlI sm QhravE kaer maihlI %ÉE imlavE,

)[apa[ %kf kr bEse dae % @fI guda invEse.

j\<" Aaer "aefa sm kr xrE pun Aagakae %ÉE psarE,

gaefamihla neÇ dae % sm kir kaQa dabe sae %.

pae÷cakI s\<ixmaihlI takae @ese Qain,

gaef kI bhir idsa tapir xrE ju Aain.

neÇ me jE pqb VhE puin rtI—xae haey,

gava x\&it Aê imrcsae A\<jn kIjE saey.

muo marg recn kre mUlÖare de bNx,

tae rait\<xae na rhe nE\<nin deoe A\<x.

Prathama Pagathalee Sama Taharaavai Kora Maahilee Ubhai Milaavai |

Phanaapaana Ukada Kara Baise Dovu Edee Gudaa Nivaise ||193||

Jangh Or Ghodaa Sama Kara Dharai Puna Aagaako Ubhai Pasaarai |

Godaamahilaa Netra Dovu Sama Kari Kaataa Dhaabe Sovu ||194||

Pohuchaaki Sandhimaahilee Thaako Aise Taani |

Godaa Kee Baaharee Dhisaa Thaapari Dharai Ju Aani ||195||

Nethra Me Jai Pataba Vhai Puni Raatheendho Hoya |

Gaavaa Dhruthi Uroo Mirachaso Anjana Keejai Soy ||196||

Mukha Maaraga Rechana Kare Mooladvaara Dhe Bandha |

Tho Raathindho No Rahe Nainani Dhekhe Andha ||197||

TRANSLATION-cum- TECHNIQUE

1. Sit in a squatting position 2. Direct the knees forward 3. Bend forward 4. Lower the head in between the knees 5. Keep the elbows adjacent to the knees 6. Hold the head with your hands 7. Exhale completely 8. Practice Mulabandha ie., The practitioner should press firmly the perineum with the right heel. Be in this position for 30 seconds. 9. You can rest your knees on the ground.

-Joga Pradipika, Verses 193 To 197

REFERENCE FOR MULABANDHA NEED NOT DO AGAIN

The Mula Bandha is explained in the 13th Verse of the 3rd Upadesha in Gheranda Samhita:

. Aw mUlbNx\>.

meF+\< di][guL)en †FbNx\< smacret!, jraivnaiznI muÔa mUlbNxae ing*te. 3, 13.

Medram dakshina-gulphena

Drudha-bandham samaacharet |

Jaraa-vinaashinee mudraa

Moolabandho nigadyate || 3.13 ||

IN ANDHASANA

NEXT - PRAKRITHI KUMBHAKA

KUMBHAKA PADDHATHI || VERSE: 70

vaiNvtenazug\< k;Rn! k…vRNtU½tr\< Svnm!, xarye½eÊdanSy àk«it\> k…MÉk\> Sm\&t\>.

Vaanvithena-Aashugam Karshan Kurvanthoochcha’tharam Svanam |

Dhaarayeth Cheth Udhaanasya

Prakruthih Kumbhakas-Smruthaha || 70 ||

TRANSLATION

One should suck in air quickly with a lound sound of the bija mantra “VA” and retain the breath. this is called Prakrithi Kumbhaka. -Kumbhaka Paddhathi, Verse 70

TECHNIQUE

1. As you chant the bija mantra “VA” loudly suck in the air. 2. After you are full, Hold the breath judiciously, as long as you can 3. Then slowly exhale normally. 4. Do this for 21 times.

NOTE:IF you have a high BP or hernia problem or pregnant. Do not hold.

NEXT - KURMA KUMBHAKA

KUMBHAKA PADDHATHI||VERSE: 79

inmIlaeNmIlne Ty®va pIQe kaóimv iSwit\>, neÇyaeí zrIrSy kªmRk…MÉ\> s %Cyte.

Nimeelon’meelane Thyakthvaa

Peete Kaashtam Iva Sthithihi |

Nethrayoshcha Shareerasya Koormakumbhas-Sa Uchyathe ||79||

TRANSLATION

Having stopped the blinking of eyes, (the kumbhka that happens) when the eye balls and body are perfectly steady without any movements, like a log of wood, is called Kurma Kumbhaka. -Kumbhaka Paddhathi, Verse 79

TECHNIQUE

1. Be in the same asana. Stop blinking your eyes. 2. Put your awareness on the nose(This sreates certain awareness and cleanses parts inside your brain). 3. Do this 21 times

NEXT – ARAMBHASANA

YOGASANA MALA SACHITRA || VERSE: 30

dae% pg imilva psarI pgaka AguQa

pkif illaq gaefa lgavE,

srIr smIra;E Aasn kaEgu[ AarÉ kI

ivix %Är snmu; bEsI AarMÉ krE,

Dovu Paga Milithvaa Pasaaree Pagaakaa

Aguta Pakadi Lilaata Godaa Lagaavai |

Sareera Sameeraashai Aasana

Kauguna Aarambha Kee

Vidhi Uththara Sanamusha Baisee Aarambha Karai ||30||

TRANSLATION-cum- TECHNIQUE

1. Sit with the legs stretched. 2. Bend your body and catch hold of the great toes with your hands 3. Try to touch the knees with your head. 4. Be in this posture for 30 seconds.

-Yogasana Mala Sachitra, 30th Verse

IN ARAMBHASANA

NEXT-GADHAA KUMBHAKA

KUMBHAKA PADDHATHI || 112TH VERSE

%Éa_ya\< pUr[\< yÇ recn\< sUyRvTmRna, gdak…MÉ\> izvenae´ae yaeignae blkark\>.

Ubhaabhyaam Pooranam Yathra Rechanam Soorya-Vartmanaa| Gadaakumbhash-Shivenokthaha Yogino Balakaarakaha||112||

TRANSLATION

When the inhalation is performed through both the nostrils and exhalation through the right one, it is called Gadaa Kumbhaka explained by Shiva and strenghthener of Yogis.

-Kumbhaka Paddhathi, 112th verse

TECHNIQUE

1. Inhale through both the nostrils 2. Hold the breath judiciously as long as you can. 3. Exhale through the right nostril(you can use right hand to control both nostrils). 4. Do this for 21 times.

NEXT – VAMAVARTA CHAKRA KUMBHAKA

KUMBHAKA PADDHATI || VERSE: 107, 108

sUyeR[apUyR mét\< k…MÉyeÊdriSwtm!,

recyeidNÊna ÉUy\> twa d]e[ pUryet!.

k…MÉyeidfya irCyaÎi][avÄRc³k\>.

ivlaemae=y\< c³k…MÉae vamavÄR\> izvaeidt\>,

Sooryenaapoorya Marutham Kumbhayeth Udharasthitham | Rechayeth Indhuna Bhooyaha Thathaa Dakshena Poorayeth || Kumbhayeth Idayaa Richyaath Dakshinaavarththa-Chakrakaha ||107||

Vilomo’yam Chakra-Kumbho Vaamaavarththash-Shivodhithaha ||108||

TRANSLATION

One should inhale through the right nostril and fill the abdomen with breath, exhale through the left nostril, and again one should inhale through the right nostril and hold and exhale through the left nostril. This is Dakshinavarta Chakra Kumbhaka. The reverse of this is called Vamavarta Chakra Kumbhaka by Lord Shiva. -Kumbhaka Paddhati, 107th & 108th Verse

TECHNIQUE

1. Inhale through right nostril 2. Hold the breath as long as you can judiciously 3. Exhale through the left nostril 4. Again inhale through right nostril 5. Repeat this 21 times.

NEXT – DAKSHINAVARTA SHANKHA KUMBHAKA

KUMBHAKA PADDHATI || VERSE: 106

d]vamavÄRÉexat! c³z\<oaE iÖxaeidtaE.

Daksha-Vaamaa-Varththa-Bhedhaath

Chakra-Shankhau Dhidhodhithau ||106||

TRANSLATION

With the difference because of the left and right, the Shankha and Chakra Kumbhakas are of two types. -Kumbhaka Paddhati, 106th Verse

TECHNIQUE

1. Inhale through right nostril 2. Hold as long as you can judiciously 3. Exhale slowly through the left nostril 4. Repeat the same 21 times.

END OF KRIYA

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