Nithya Kriya

TECHNIQUE

1. Inhale through the left nostril
2. Place the chin on the chest and contract the throat, hold the breath as long as you can judiciously
3. Without exhalation, release the throat lock and inhale through the right nostril
4. Place the chin on the chest and contract the throat, hold the breath as long as you can judiciously
5. Again without exhaling, release the throat lock and inhale through both the nostrils
6. Place the chin on the chest and contract the throat, hold the breath as long as you can judiciously
7. Now release the throat lock and exhale through both the nostrils slowly
8. Do this 21 times

IN PARVATA ASANA, NEXT

3. TRISHOOLA KUMBHAKA WITH JAALANDHARA BANDHA KUMBHAKA PADDHATHI, VERSE: 193

```sanskrit Ghonaabhyaam Cha Mukhenaapi YugapathPoorayeth Sadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||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.

1. Inhale through the nostrils and also through the mouth simultaneously
2. Place the chin on the chest and contract the throat, hold the breath as long as you can judiciously
3. Now release the throat lock and exhale through the nostrils slowly and relax
4. Do this 21 times

4. PASHCHIMOTTA ASANA GHERANDA SAMHITA, UPDESHA 2, VERSE: 26

```sanskrit Prasaarya Paadau Bhuvi Dhanda-Roopau Samnyastha-Bhaalam Chithi-Yugma-Madhye| Yathnena Paadhau Cha DhruthauKaraabhyaam Yogeendra-Peetam Pashchimoththaanam Aahuhu ||2.26|| ```

TRANSLATION

Having spread both the legs on the ground stiff like a stick, the heels not touching, one should bend forward and rest the forehead on the knees and hold the feet with the hands.

1. Sit with the legs stretched, the heels not touching one another.
2. Bend forward
3. Place your forehead on the knees
4. Catch hold of the feet with your hands
5. Remain in this pose 30 seconds

IN PASHCHIMOTTA ASANA, NEXT - 5. KRAMA NETRA KUMBHAKA WITH JAALANDHARA BANDHA KUMBHAKA PADDHATHI, VERSE: 191 ```sanskrit SakruthSooryenaChaapoorya DhaaryaChandrena Poorayeth | Dhaarayeth Cha Prayathnena RechayethKramathas-Thathaa ||191 || ```

TRANSLATION

One should take the breath in through the right nostril; hold the breath and then again inahale through the left nostril. He should with effort hold the breath again and exhale in the same order. This is known as krama-netra kumbhaka. This is also done in the reverse order.

1. Inhale through the right nostril
2. Place the chin on the chest and contract the throat, hold the breath
3. Without exhalation, release the throat lock and In hale through the left nostril
4. Place the chin on the chest and contract the throat, hold the breath
5. Release the throat lock and Exhale through the right nostril
6. Place the chin on the chest and contract the throat, hold the breath
7. Without inhalation, release the throat lock and Ex hale through the left nostril
8. Do this 21 times

END OF KRIYA