Nithya Kriya: Yogic solutions for Weight Loss

Cure for Hernia

Do the following (in the order given):

1. Simhaasana
2. Bahih Kumbhaka
3. Sumati Asana
4. Bahih Kumbhaka
5. Soorya Asana
6. Bahih Kumbhaka
7. Swastikaasana
8. Bahih Kumbhaka
9. Unmukhapitta Asana
10. Bahih Kumbhaka
11. Uttana Shikhi Peeta Asana
12. Bahih Kumbhaka
13. Vajrasanghaara Asana
14. Bahih Kumbhaka
1. Sit in Simhaasana. Gheranda Samhita, Upadesha 2, Verses 14 & 15

Gulphau Cha Vrishanasyaadho Vyuthkramenordhvathaam Gathau | Chithiyugmam Bhoomi-Samstham Karau Cha Jaanunopari ||2.14|| Vyaattha-Vakthro Jalandhrena Naasaagramavalokayeth | Simhaasanam Bhavedethath Sarva-Vyaadhi-Vinaashakam ||2.15||

Translation

One should gaze at the tip of the nose, with the jaalandhara bandha, mouth kept open and the two heels placed crosswise under the perineum, turned upwards with knees placed on the ground. This is Simha asana – the destroyer of all diseases.

Technique

Be seated in the kneel-down pose
Cross the ankles and place them under the perineum
Place the hands on the knees and Spread out fingers
Place the chin on the throat and contract the throat
Open the mouth widely sticking the tongue
Gaze at the tip of the nose
Stay in this pose 30 seconds
2. In Simhaasana, do Bahih Kumbhka. Kumbhaka Paddhathi, Verse 31

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
3. Next do Sumati Asana. Joga Pradeepikaa, Verses 333-335

Mooladvaari Dharatee Pari taane Daavaa Pagapari Dacha Pada Aane | Daayee Paakhatee Ko le Aavai Haatha Eka Antara Taharaavai ||333|| Dovoo Edee Teke Aisai Aado Vaayee Raakho Taisai | Phanaa Jugama Ubhaa Kara Rakhai Godaa Dovu Ubhaa Daakhai ||334|| Godaatarai Haatha Kari Rahai Aamhee Saamhee Kohanee Gahai | Naasaadrishti Achala Para Raakhai Aasana Sumati Naama So Bhaakhai ||335||

Translation and Technique

Sit with legs stretched and knees raised
Place the right foot on the left foot and turn it to wards left side
Raise the toes
Cross the hands under the knees and hold the opposite elbows
Fix the gaze at the tip of the nose
Stay in this pose 30 seconds
4. In Sumati Asana, do Bahih Kumbhka. Kumbhaka Paddhathi, Verse 31

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

5. Next, do Soorya Asana. Joga Pradeepikaa, Verses 82 & 83

Aidee Dovoo Gudhaathari Aanai | Phanaa Paani Baithaka Puni Taanai || Godaa Jangha Adhara kari Rahai | Aade Vaaya Isee Vidha Gahai

||82|| Dovoo bhujaa nabha disaa pasaarai | Kamala svroop angurree dhaarai ||

Pouhachaa madhi chitra puni taanai | Chidra vikhai puni drishti ju aanai ||83||

Translation and Technique

Stay on the floor
Place the feet together and keep them under the anus
Spread the knees wide apart
Sit erect
Raise the hands above the head and make a lotus shape out of the fingers
Look up through the gaps of fingers
Contract the abdomen
Stay in this pose 30 seconds
6. In Soorya Asana, do Bahih Kumbhka. Kumbhaka Paddhathi, Verse 31

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
7. Next, do Svastikasana. Shiva Samhita, Upadesha 3, Verse 95

Jaanoorvorantare Samyak Dhruthvaa Paadhathale Ubhe | Samakaayas-Sukhaaseenaha Svastikam Thathprchakshate ||3.95||

Translation

Having held the toes firmly in the gap between thighs and calf muscles, in the cross-legged position and seated comfortably with the head, neck and spine straight is called Swastikasana.

Stay on the ground cross-legged
Place the right toe in the gap between the left thigh and the calf muscles and the left toe in the gap be tween the right thigh and the calf muscles
Keep your spine erect
Settle in this pose for 30 seconds
8. In Swastika Asana, do Bahih Kumbhka . Kumbhaka Paddhathi, Verse 31

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
9. Next do Unmukha Pitta Asana. Yoga Rahsya, Upadesha 6, Verse 17

Bhoonyasthau jaanoonee hasthou chatushpadamavaangmukham | Utthaaptaangriyugalakatisthalamabhirukaa ||

Translation

Laying on the floor facing downwards, the knees raised above the ground, face raised upwards, raising the hands and standing in this position is called Unmukha Pitta Asana. Technique

Come down on the hands and knees
Place the elbows on the ground, forearms parallel to each other
Slowly raise the knees off the ground, balancing on the ball of the feet (you may also keep the knees on the ground)
Remain in this pose for 30 seconds
10. In Unmukha Pitta Asana, do Bahih Kumbhka. Kumbhaka Paddhathi, Verse 31

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 Uttaana Shikhi Peetaka Asana. Yoga Rahasya, Upadesha 5, Verse 23

Janghoru-Bala-Heenashcheth Uththaana-Shikhi-Peetakam | Apramaththaha Prakurveetha Bhuktehe Praag Vijithendriyaha ||5.23||

Lie on your back
Raise the buttocks up and holdwith the hands placed at the hip
Let the elbows bear the weight of the body
Press the throat with your chin
Remain in this pose for 30 seconds
12. In Uttaana Shikhi Peetaka Asana, do Bahih Kumbhka. Kumbhaka Paddhathi, Verse 31

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
13. Next, do Vajrasanghaara Asana. Joga Pradeepikaa, Verses 79-81

Prathama Phanaa Paani Hoy Baise | Dovu Edi Goodhaa Nivesai || Godaa Oobhaa Raakhai Theer | Aade Vaar Pasaarai Dheer ||79|| Prushta Disee Dovu Kara Aanai | Tinakee Jugath Aiseevidh Taanai || Gahai Parasapari Bhujaa Ju Dovu | Kohanyaa Lagathee Pakarai Sovu ||80|| Jaado Kabahu Naa Lage Avara Putanee Jaay | Vajrasanghaara Aasan Yah Jo Dina Raath Saadhaya ||81||

Translation and Technique

Come to a squatting position

• Join the sole of the feet with the toes pointing downwards

Sit with the anus resting on the heels
Spread the knees apart sideways
Take the hands to the back and hold the left elbow with the right hand and vice-versa
Settle in this pose for 30 seconds
12. In Vajrasangharasana, do Bahih Kumbhka. Kumbhaka Paddhathi, Verse 31

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

1. Slowly exhale
2. Retain the breath as long as possible outside with out any visualization
3. Then slowly relax and inhale
4. Do this 21 times

END OF KRIYA

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