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Nithya Kriya: Yogic solutions for Weight Loss

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

A person with low self-esteem experiences low regard for themselves and may exhibit qualities such as guilt, perfectionism, will to please, hyper-sensitivity to criticism and difficulty making decisions. Low self-esteem is often seen in people with mood disorders and personality disorders. These Nithya Kriyas were designed for care and cure of low self-esteem.

Do the following (in the order given):

  • 1. Bhadra Asana
  • 2. Jaalandhara Bandha
  • 3. Uddeeyana Bandha
  • 4. Bhastrikaa
  • 5. Visualisation
  • 1. Sit in Bhadra Asana Hatha Pradeepikaa, Upadesha 2, Verse 37

```sanskrit Gulphau Cha Vrushaanasyaadhaha Seevanyaaha Paarshvayoho Kshipeth | Paarshvapaadhau Thu Paaneebhyaam Dhrudam Badhvaa Thu Nishchalam ||2.37|| ```

Translation

One should place the two ankles under the scrotum adjacently to the perineum and hold the feet firmly with hands and remain steady.

  • Place the heels adjacent to each other and close to

the perineum

  • Hold the feet with hands
  • Remain steady for 30 seconds
  • 2. In Bhadra Asana, do Jaalandhara Bandha. Gheranda Samhita, Upadesha 3, Verse 12

```sanskrit Kanta-sankochanam krutvaa Chibukam hrudaye nyaset | Jaalandhare krute bandhe Shodasha-aadhaarabandhanam ||3.12|| ```

Translation

Contracting the throat, place the chin on the chest. This is called Jaalandhara Bandha. By this bandha the sixteen adharas are closed.

  • Remain in same asana
  • Inhale fully
  • Place the chin on the chest and contract the throat
  • Fix the Gaze at the tip of the nose
  • Hold as long as possible judiciously
  • Release the throat lock and exhale slowly, when you feel you can't hold anymore
  • Do this 21 times
  • 3. In Bhadra Asana, do Uddeeyaana Bandha. Gheranda Samhita, Upadesha 3, Verse 10

```sanskrit Udare pashchimam taanam Naabheroordhvam tu kaarayet | Uddaanam kurute yasmat Avishraantam mahaakhagaha | Uddeeyaanam tvasau bandhao Mrutyu-Maatanga-Kesaree || 3.10 || ```

Translation

One should contract the bowels above and below the navel so that the abdominal organs touch the back. The one who practices this uddeeyaana bandha continuously becomes a conqueror of death. The great bird (Kundalini) flies up in the Sushumna and flies there itself constantly.

  • Stay on same asana and Keep the spine straight. Head should be up and eyes open
  • Take a deep breath in and exhale completely, but do not be forceful
  • After exhaling, perform jalandhara bandha by mov ing the chin down to the chest and raising the shoulders
  • Pull the abdominal muscles inward so that the or gans of the abdomen touch the back muscles
  • Hold as long as you can
  • When you can't hold anymore, before inhaling, relax the stomach and abdomen, release jaalandhara bandha by raising the head
  • Then inhale through the nostrils slowly
  • Before repeating another round, breathe normally for a minute or two
  • Initially start with 3 times and gradually increase up to 10 times
  • 4. In Bhadra Asana, do Bhastrikaa. Gheranda Samhita, Upadesha 5, Verses 75-77

```sanskrit Bhastraiva lohakaaraanaam Yathaa-kramena sambhramet | Tathaa vaayum cha naasaabhyaam Ubhaabhyaam Chaalayet shanaihi || 5.75 || Vimshati-vaaram Cha Krutvaa Kuryaachcha Kumbhakam | Tadante Chaalayet Vaayum Poorvoktam Cha Yathaavidhi || 5.76 || Trivaaram SaadhayetEnam Bhastrikaa-Kumbhakam Sudheehi | Na Cha Rogo Na Cha Klesha Aarogyam Cha Dhine Dhine || 5.77 || ```

Translation

As the bellows of the ironsmith constantly dilate and contract, similarly let him slowly draw in the air by both the nostrils and expand the stomach; then throw it out quickly (the wind making sound like bellows).

Having thus inhaled and exhaled twenty times as stated above, then let him perform Kumbhaka and then let him expel it by the previous method (this completes one round of Bhastrikaa). Let the wise one perform this Bhastrikaa (bellows-like) Kumbhaka thrice; he will never suffer any disease and will be always healthy.

Technique

  • Inhale slowly expanding the stomach
  • Exhale slowly
  • Do this 21 times
  • After 21 times, inhale slowly
  • Hold the breath as long as you can
  • When you feel you can't hold quickly expel the air with the sound of bellows. At this moment the stomach should contract to touch the back. This is one Bhastrikaa.
  • Do this complete sequence three times
  • 5. In Bhadra Asana, do this visualization.

Technique

  • Sit and visualize that you are at least 5 times more than what you are
  • Now feel you are 20 feet tall
  • Just visualize you are like a huge rock, you are a big being
  • Sit with this visualization for next few minutes

END OF KRIYA