Translation
Without any mental distractions or in other words being completely unclutched the Yogi should hold the breath in the Sushumna – the path of Kundalini along the spine. This is called the Antah Kumbhaka as explained by Lord Shiva.
- Close your eyes
- Unclutch
- Inhale and hold the breath
- Be in the unclutched state
- Exhale slowly and relax and breath two or three times normally
- Do this 21 times
- 5. Next, do Makara Asana. Gheranda Samhita, Upadesha, Verse 39
```sanskrit Adhyaasyah-Shethe Hrudayam Nidhaaya Bhoomau Cha Paadau Cha Prasaaryamaanau | Shirashcha Dhruthvaa Kara-Dhanda-Yugme Dehaagnikaaram Makaraasanam Thath ||2.39|| ```
Translation
Having held the head with the two arms, one lies down on the ground facing downwards, chest touching the ground, two legs spread apart. This posture is called the Makarasana – the Crocodile posture – the increaser of bodily heat.
- Lie on the ground facing downwards with the chest resting on the ground
- Spread the legs wide apart
- Catch hold of your head with the two arms
- Stay in this pose 30 seconds
- 6. In Makara Asana, do Bahih Kumbhka. Kumbhaka Paddhathi, Verse 31
```sanskrit Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 || ```
Translation
A Yogi should retain the breath outside after exhaling slowly. This is called Bahih Kumbhaka.
- Slowly exhale
- Retain the breath as long as possible outside with out any visualization
- Then slowly relax and inhale
- Do this 21 times
- 7. Next do Manduka Asana. Hatha Ratnaavalee, Upadesha 3, Verse 55
```sanskrit Prushtam Sampeedya Gulphaabhyaam Jaanvange Savalayaakruthihi | Hasthau Paadhathale Kshipthau Mandookam Paadhadhoshahruth ||3.55|| ```
Translation
The Mandukasana which relieves off all troubles of legs is being seated on the ground with legs folded backwards, buttocks resting on the heels and knees spread apart, toes touching each other and hands placed under the respective knees.
- Stay on the floor with legs folded backwards, but tocks placed on the heels, toes touching each other
- Spread the knees apart
- Place the hands under the respective knees
- Stay in this pose 30 seconds
- 8. In Manduka Asana, next Bahih Kumbhka. Kumbhaka Paddhathi, Verse 31
```sanskrit Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 || ```
Translation
A Yogi should retain the breath outside after exhaling slowly. This is called Bahih Kumbhaka. Technique
- Slowly exhale
- Retain the breath as long as possible outside with out any visualization
- Then slowly relax and inhale
- Do this 21 times
- 9. Next do Matsya Asana. Gheranda Samhita, Upadesha 2, Verse 21
```sanskrit Muktha-Padmaasanam Kruthvaa Uththaana-Shayanam Chareth | Koorparaabhyaam Shiro Veshtya Mathsyaasananthu Rogahaa ||2.21|| ```
Translation
Having performed the Padmaasanam one should lie down on his back. Matsya asana, the destroyer of diseases is formed by holding the head with the elbows in this posture.
Technique
- Place the right foot on the left thigh
- Now place the left foot on the right thigh
- Now lie down on your back
- Cling on to your head with your elbows
- Stay in this pose 30 seconds
- 10. In Matsya Asana, do Bahih Kumbhka. Kumbhaka Paddhathi, Verse 31
```sanskrit Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 || ```
Translation A Yogi should retain the breath outside after exhaling slowly. This is called Bahih Kumbhaka.
- Slowly exhale
- Retain the breath as long as possible outside with out any visualization
- Then slowly relax and inhale
- Do this 21 times
- 11. Next do Mritya Bhanjaka Asana. Joga Pradeepikaa, Verses 154-156
```sanskrit Pratham Sena Soodho Hoya Thaanai Paga Uchaaya Aagaa Nai Aanai | Bahura Pagathalee Ko Yo Raakhai Kora Vaaralee Yaa Vidhi Daakhai ||154|| Vatee Aangulyaa Lagathi Aane Kari Gaadee Jaadaanthari Thaanai | Dovu Haatha Paga Baahari Lyaavai Puni Thaakau Aise Taharaavai ||155|| Dachina Karakau Pahoochau Joyee Vaachaa Kara Sau Pakarai Soyee | Masthaka Bhoosom Lagatho Raakhai Naasaadrishti Vachana Nahee Bhaakai ||156|| ```
Translation and Technique
- Lie on your back with face upwards
- Bend the knees and take them under the armpits with legs held upwards vertically
- Put the hands on feet
- Gaze at the tip of the nose
- Remain in this pose for 30 seconds
- 12. In Mritya Bhanjakasana, do Bahih Kumbhka. Kumbhaka Paddhathi, Verse 31
```sanskrit Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 || ```
A Yogi should retain the breath outside after exhaling slowly. This is called Bahih Kumbhaka.
Technique
- Slowly exhale
- Retain the breath as long as possible outside with out any visualization
- Then slowly relax and inhale
- Do this 21 times
END OF KRIYA