Excelling in Sports - Level 1
Endurance refers to the capability of exertion over a period of time and implies the ability to maintain a high level of exertion despite setbacks such as fatigue or trauma. Resistance training is used to develop stamina and resilience. Endurance applies to both aerobic and anaerobic activity. Endurance sports include: running, biking, swimming, cross-country skiing but some degree of endurance is necessary in many other sports also, such as racket sports, football, martial arts, and basketball. Many non-athletes engage in endurance sports or training to lose weight and maintain optimal health. These Nithya Kriyas were designed for excelling in sports.
Do the following (in the order given):
- 1. Padma Asana
- 2. Kapaalabhaati Praanaayaamaa
- 3. Lahari Praanaayaamaa
- 4. Andoli Praanaayaamaa
- 1. Sit in Padma Asana.
Uththanau Charanau Kruthvaa choru-Samsthau Prayathnathaha | Oorumadhye Thathoththaanau Paanee Kruthvaa Thu thaadrushau ||2.31|| Drushtim vinyasya naasaagre Dantamoolam cha jihvayaa | Uttapya chibukam vakshas Yuttaapya bhavanam shanaihi ||2.32|| Idham Padmaasanam Proktham Sarva-Vyaadhi-Vinaashanam | 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.
- Place the right foot on the left thigh
- Now place the left foot on the right thigh
- Place the hands between the thighs with the palms facing upwards
- 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
- Exhale slowly
- Do this 3 times and release the chin on your chest
and tongue pressed on the upper teeth
- 2. In Padma Asana, do Kapaalabhaati Praanaayaamaa.
Translation and Technique
- Breath out short and fast as you pull your abdomen in and up
- Allow the body to inhale by itself
- Do this for 7 minutes
- 3. In Padma Asana, do Lahari Praanaayaamaa.
Technique
- Breath in with short inhalation with one nostril
- Then Breath out with short exhalation with the other nostril
- Do this for 3 minutes
- 4. In Padma Asana, do Andoli Praanaayaamaa.
Technique
- As you breath roll your tongue
- Breath through your nose and mouth
- When you feel full close the mouth by rolling the tongue and touching the top of the mouth
- Slowly exhale through your nose
- Do this for 7 minutes
END OF KRIYA