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Nithya Kriya

Excelling for studies – level 1

Kumbhaka.

Excelling for studies – level 2

Tharjanyanaamike'ngushta--MardhdhitheKshutha-Sambhave | Kshutha-Samharanaha Kumbhaha Krukarasya Jayapradhaha||80||

| Nethrayoshcha Shareerasya Koormakumbhaha Sa Uchyathe ||79||

STEPS TO BE FOLLOWED

  • 1. VAJRA ASANA
  • 2. NAAGA KUMBHAKA
  • 3. PRAKRITHI KUMBHAKA
  • 4. KOORMA KUMBHAKA
  • 5. KRIKARA KUMBHAKA
  • 1. VAJRA ASANA

GHERANDA SAMHITA, UPADESHA 2, VERSE 12

Janghaabhyaam Vajravath Kruthvaa Gudha-Paarshve Padhaavubhau | Vajraasanam Bhavedethad Yoginaam Siddhidaayakam ||2.12||

TRANSLATION

Having hardened the thighs like steel, and placing both the legs on the sides of the anus is called Vajra asana, which gives great extraordinary powers.

TECHNIQUE

  • 1. With knees, ankles and big toes touching the ground, stand on a kneeling position.
  • 2. Sit erect with the heels under your buttocks
  • 3. Erect in this asana 30 seconds

IN VAJRA ASANA, NEXT -

  • 2. NAAGA KUMBHAKA KUMBHAKA PADDHATHI, VERSES: 77 & 78

Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Shanaihi | Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam Dhrudam ||77|| Kantena Rechanam Kuryaath NaagaKumbhaha Shivodithaha | Kshudhaam Jayeth Pipaasaam Cha Phalamasya Sameeritham || 78 ||

TRANSLATION

One should fill the air slowly into the throat like swalowing a morsel of rice and should retain it for maximum possible time, with firm application of Jaalandhara Bandha and then should exhale it from the throat. This is Naaga kumbhaka explained by Shiva. By this practice one is able to win over hunger and thirst.

TECHNIQUE

  • 1. Swallow air very slowly and let the air go little by little like eating rice morsel by morsel.
  • 2. Once you are full, immediately contract the throat, place the chin on the chest
  • 3. Hold the breath in this posture as long as possible
  • 4. Then release the lock and exhale slowly from the throat
  • 5. Do this 21 times

IN VAJRA ASANA, NEXT -

  • 3. PRAKRITHI KUMBHAKA KUMBHAKA PADDHATHI, VERSE: 70

Vaanvithena-Aashugam Karshan Kurvanthoochcha'tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi:Kumbhaka: Smruthaha || 70 ||

TRANSLATION

One should suck in air quickly with a loud sound of the bija mantra "VA" and retain the breath. this is called Prakrithi Kumbhaka.

TECHNIQUE

  • 1. As you chant the bija mantra "VA" loudly, suck in air quickly.
  • 2. After you are full, Hold the breath
  • 3. Then slowly exhale normally
  • 4. Do this 21 times

P.S: If you have Hypertension, Hernia or if you are Pregnant do not hold the breath

IN VAJRA ASANA, NEXT -

  • 4. KOORMA KUMBHAKA KUMBHAKA PADDHATHI, VERSE: 79

Nimeelon'meelaneThyakthvaa PeeteKaashtam Iva Sthithihi

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 Koorma Kumbhaka.

TECHNIQUE

  • 1. Continue to be seated in the same asana
  • 2. Fix your sight at one point and stare
  • 3. Do not blink your eyes
  • 4. Do not allow your eye balls to move.
  • 5. Do not move your body.
  • 6. While you stare intensely, automatically the breathing will stop. Hold the breath as long as you can.
  • 7. When you can't hold anymore, relax
  • 8. Then again stare
  • 9. Do this 21 times.

IN VAJRA ASANA, NEXT –

  • 5. KRIKARA KUMBHAKA KUMBHAKA PADDHATI, VERSE: 80

TRANSLATION

The Krikara Kumbhaka is rubbing of index finger and ring finger with the thumb when there is a possibility of sneezing. This controls sneezing.

TECHNIQUE

  1. Rub your index finger and ring finger with the thumb as many times as possible.

END OF KRIYA

STEPS TO BE FOLLOWED

  • 1. PARA ASANA
  • 2. NAAGA KUMBHAKA
  • 3. PRAKRITHI KUMBHAKA
  • 4. KOORMA KUMBHAKA
  • 5. KRIKARA KUMBHAKA

1. PARA ASANA YOGAASANA MAALAA SACITRA, VERSE 102

Para Aasana Kau Guna Aasana Kau Guna Choraasi Vaayi Jaayee Pavana Sarala Bahai || 102 ||

TECHNIQUE

  • 1. Stretch both the legs opposite to each other with left leg bent back and right leg stretched forward
  • 2. Spread the hands also above the legs
  • 3. Erect this posture 30 seconds IN PARA ASANA, NEXT -
  • 2. NAAGA KUMBHAKA

KUMBHAKA PADDHATHI, VERSES: 77 & 78

Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Shanaihi | Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam Dhrudam ||77|| Kantena Rechanam Kuryaath NaagaKumbhaha Shivodithaha | Kshudhaam Jayeth Pipaasaam Cha Phalamasya Sameeritham || 78 ||

TRANSLATION

One should fill the air slowly into the throat like swalowing a morsel of rice and should retain it for maximum possible time, with firm application of Jaalandhara Bandha and then should exhale it from the throat. This is Naaga kumbhaka explained by Shiva. By this practice one is able to win over hunger and thirst.

TECHNIQUE

  • 1. Swallow air very slowly and let the air go little by little like eating rice morsel by morsel.
  • 2. Once you are full, immediately contract the throat, place the chin on the chest
  • 3. Hold the breath in this posture as long as possible
  • 4. Then release the lock and exhale slowly from the throat
  • 5. Do this 21 times

IN PARA ASANA, NEXT -

  • 3. PRAKRITHI KUMBHAKA KUMBHAKA PADDHATHI, VERSE: 70

Vaanvithena-Aashugam Karshan Kurvanthoochcha' tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi:Kumbhaka: Smruthaha || 70 ||

TRANSLATION

One should suck in air quickly with a loud sound of the bija mantra "VA" and retain the breath. this is called Prakrithi

TECHNIQUE

  • 1. As you chant the bija mantra "VA" loudly, suck in air quickly.
  • 2. After you are full, Hold the breath
  • 3. Then slowly exhale normally
  • 4. Do this 21 times P.S: If you have Hypertension, Hernia or if you are Pregnant do not hold the breath
    • IN PARA ASANA, NEXT -
  • 4. KOORMA KUMBHAKA KUMBHAKA PADDHATHI, VERSE: 79

Nimeelon'meelaneThyakthvaa PeeteKaashtam Iva Sthithihi | Nethrayoshcha Shareerasya Koormakumbhaha 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 Koorma Kumbhaka.

TECHNIQUE

  • 1. Continue to be seated in the same asana
  • 2. Fix your sight at one point and stare
  • 3. Do not blink your eyes
  • 4. Do not allow your eye balls to move.
  • 5. Do not move your body.
  • 6. While you stare intensely, automatically the breath ing will stop. Hold the breath as long as you can.
  • 7. When you can't hold anymore, relax
  • 8. Then again stare
  • 9. Do this 21 times.

IN PARA ASANA, NEXT –

  • 5. KRIKARA KUMBHAKA KUMBHAKA PADDHATI, VERSE: 80

Tharjanyanaamike'ngushta--MardhdhitheKshutha-Sambhave | Kshutha-Samharanaha Kumbhaha Krukarasya Jayapradhaha||80||

TRANSLATION

The Krikara Kumbhaka is rubbing of index finger and ring finger with the thumb when there is a possibility of sneezing. This controls sneezing.

TECHNIQUE

  • 1. Rub your index finger and ring finger with the thumb as many times as possible.

END OF KRIYA