Nithya Kriya

Excelling in Sports - Level 1

Endurance (also called Sufferance, Stamina, Resilience, or Durability) is the ability for a human or animal to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue. In humans, it is usually used in aerobic or anaerobic exercise. The definition of 'long' varies according to the type of exertion - minutes for high intensity anaerobic exercise, hours or days for low intensity aerobic exercise. Training for endurance can have a negative impact on the ability to exert strength unless an individual also undertakes resistance training to counteract this effect.

Endurance sports are a subset of sports in which the goal is prolonged athletic output over an extended distance or for an extended period of time. They are very aerobic by nature.

Endurance training is essential for a variety of endurance sports. A notable example is distance running events (800 meters upwards to marathon and ultra-marathon) with the required degree of endurance training increasing with race distance. Two other popular examples are cycling (particularly road cycling) and competitive swimming. These three endurance sports could be combined as a triathlon, duathlon or biathlon. Other endurance sports for which extensive amounts of endurance training is required include rowing and cross country skiing. Athletes can also undergo endurance training when their sport may not necessarily be an endurance sport in the whole sense but may still demand some endurance. For instance aerobic endurance is somewhat necessary (to varying extents) in racket sports, football, rugby, martial arts and basketball. Endurance exercise tends to be popular with non-athletes for the purpose of increasing general fitness or burning more calories to increase weight loss potential.

IN PADMA ASANA, NEXT-

STEPS TO BE FOLLOWED

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1. PADMA ASANA
2. KAPAALABHAATI PRAANAAYAAMAA
3. LAHARI PRAANAAYAAMAA
4. ANDOLI PRAANAAYAAMAA

1. PADMA ASANA HATHA PRADEEPIKAA, UPADESHA 2, VERSES 31 -33

Utthānau Charanau Kruthvā choru-Samsthau Prayatnataha | Ūrumadhye Thathotthānau Pānee Kruthvā Thu tādrushau ||2.31|| Drushtim vinyasya nāsāgre Dantamoolam cha jihvayā | Uttapya chibukam vakshas Yuttāpya bhavanam shanaihi ||2.32|| Idham Padmāsanam Proktham Sarva-Vyādhi-Vināshanam | Durlabham yena kenapi Dheemataa labhyate bhuvi ||2.33||

TRANSLATION

One should with effort place the upward facing feet on the thighs, and place the upward-facing palms between the thighs.

Concentrating on the tip of the nose, keep the tongue pressed on the upper teeth, press the chin on your chest, push the air slowly upward, that is slowly pull the prana upward.

This asana called as Padma asana destroys all diseases, filled with power. Though difficult to be obtained by everyone, some intelligent people learn it.

TECHNIQUE

1. Place the right foot on the left thigh
2. Now place the left foot on the right thigh
3. Place the hands between the thighs with the palms facing upwards
4. Concentrating on the tip of the nose, keep the tongue pressed on the upper teeth
5. Press the chin on your chest, push the air slowly upward
6. Exhale slowly
7. Do this 3 times and release the chin on your chest and tongue pressed on the upper teeth

2. KAPAALABHAATI PRAANAAYAAMAA YOGA RAHASYA, 1st CHAPTER, VERSE: 100

TRANSLATION-cum-TECHNIQUE

1. Breath out short and fast as you pull your abdomen in and up
2. Allow the body to inhale naturally
3. Do this for some time

IN PADMA ASANA, NEXT-

3. LAHARI PRAANAAYAAMAA YOGA RAHASYA, 1st CHAPTER, VERSE: 100

TECHNIQUE

1. Breath in with short inhalation with one nostril
2. Then Breath out with short exhalation with the other nostril
3. Do this for some time

IN PADMA ASANA, NEXT-

4. ANDOLI PRAANAAYAAMAA YOGA RAHASYA, 1st CHAPTER, VERSE: 100

TECHNIQUE

1. As you breathe roll your tongue
2. Breathe through your nose and mouth
3. When you feel full close the mouth by rolling the tongue and touching the top of the mouth
4. Slowly exhale through your nose
5. Do this for some time

END OF KRIYA

STEPS TO BE FOLLOWED

1. DURVAASA ASANA
2. KAPAALABHAATI PRAANAAYAAMAA
3. LAHARI PRAANAAYAAMAA
4. ANDOLI PRAANAAYAAMAA

1. DURVAASA ASANA YOGAASANA MAALAA SACITRA, VERSE: 87

Daayee Jaangha Parikari Jeemanau Paga Daayee Paashati Aani | Phanaa Dovu Dharathi Tekee Baarala Gulpha Kulāa Kee Baarilee Kanee Lagaavai | Daavaa Haathakee Aagulyaa Kee Beechali Syandhi Syoo | Jeemanaa Haathakee Aagulyaa Kaa Angra Lagaavai | Ooparaa Thalee Sudhāa Haatha Raashai Hathelee Kee Baaralee Kora Medra Urddha Lagaavai | Drishti Thrikutee Aasana Kauguna Garami Aadhidhi Roga Jaaya Seethala Rahai ||87||

TRANSLATION-cum-TECHNIQUE

1. Stay 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
4. Touch the right hand finger tips with the middle joints of left fingers
5. Place the hands on the genitals
6. Fix the gaze at the eye brow center
7. Remain in this position for some time

IN DURVAASA ASANA, NEXT-

2. KAPAALABHAATI PRAANAAYAAMAA YOGA RAHASYA, 1st CHAPTER, VERSE: 100

TRANSLATION-cum-TECHNIQUE

1. Breath out short and fast as you pull your abdomen in and up.
2. Allow the body to inhale naturally
3. Do this for some time

IN DURVAASA ASANA, NEXT-

3. LAHARI PRAANAAYAAMAA YOGA RAHASYA, 1st CHAPTER, VERSE: 100

TRANSLATION-cum-TECHNIQUE

1. Breath in with short inhalation with one nostril
2. Then Breath out with short exhalation with the other nostril
3. Do this for some time

IN DURVAASA ASANA, NEXT

4. ANDOLI PRAANAAYAAMAA YOGA RAHASYA, 1st CHAPTER, VERSE: 100

TECHNIQUE

1. As you breathe roll your tongue
2. Breathe through your nose and mouth
3. When you feel full close the mouth by rolling the tongue and touching the top of the mouth
4. Slowly exhale through your nose

5. Do this for some time

END OF KRIYA