Saadhai Naasaa Dhrishti Lagaayee Thaako Harasa Roga Saba Jaayee ||286||🔗

Translation and Technique

• Sit with legs stretched keeping the heels on the ground and toes pointing upward
• Place both the hands under the buttocks, palms facing upward and fingers closed together
• Bring the elbows close to the body as much as possible
• Gaze at the center of the eyebrows
• Remain in this pose 60 second
• 2. Next, do Uddeeyaana Bandha. Gheranda Samhita, Upadesha 3, Verse 10

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 in 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 moving the chin down to the chest and raising the shoulders
• Pull the abdominal muscles inward so that the organs 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 and stand straight
• 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
• 3. In Anjanee Asana, do Agneeshoma Kumbhaka. Kumbhaka Paddhathi, Verse 87

Sooryena Poorayeth Praanam Kumbhayithvaa Yathaavidhihi | Rechayeth Anya-Maargena Punas-Thena Prapoorayeth || Yena Thyajeth Thenaapoorya Chaagnishomaakhya-kumbhakaha ||87||