Translation
One should exhale with the mantra "ham" and inhale with the mantra "saha".
- Inhale through the right nostril along with the internal chanting of the mantra 'sam'
- Hold as long as you can judiciously
- While holding the breath, chant internally the mantra 'soham' slowly
- Exhale through the left nostril with the internal chanting of the mantra 'ham'
- Do this 21 times
- 3. Next, do Kapaalabhaati Praanaayaamaa.
Translation and Technique
- Breath out short and fast as you pull your abdomen in and up
- Allow the body to inhale
- Do this 21 times
- 4. Next, do Jonee Asana
Dovu Pathagali Samputa Karai Yedi Medra Ke Ding Dhare | Ardha Haath Ko Anthara Raakhai Lilaata Pathagalyaa Upar Dhaakhai || Dase Aanguri Agra Milaavai Phanaa Agra Par Le Paharaavai | Kahunee Lom Bhuupari Kar Daakhai Nalee Ara Kahooni Mili Tam Raakhai || Sama Kari Raakhai Sakala Sareer Naasaadrishti Lagaave Dheer | Mukha Maarga So Vaayee Gahai Asaktha Hoya Thahaam Lo Rahe ||
Idaa Naadi Kar Pavan Uthaare Vaar Saath Yaa Jugathi Vichaarai |
Chadhthau Chadhthau Kumbhaka Saadhai Vaara Saath Yaa Jugathi Araadhai ||
Bandh Hoy Moola-Mootra Ko Vaaya Vigrahai Koy| Yaa Aasana Kai Karathahee DraveeMooth So Hoy||
- Stay on the floor with legs extended and bring heels
and knees apart
- Close the heels together
- Bring the head forward and place it on heels
- Close hands together and keep the forearms on ground
- Gaze at the tip of the nose
- Remain in this posture for 30 seconds
- 5. In Jonee Asana, do Lahari Praanaayaamaa.
Translation and Technique
- Breath in with short inhalation with one nostril
- Then breath out with short exhalation with the other nostril
- Do this 21 times
- 6. In Jonee Asana, do Bhraamaree Kumbhaka.
Ardha-raatre Gate Yogee Jantoonaam Shabda-varjite | Karnau Pidhaaya Hastaabhyaam Kuryaat Pooraka-Kumbhakam || 5.78 || Shrunuyaat Dakshine Karne Naadamantargatam Shubham | Prathamam Jhinjhimeenaadam Cha Vamsheenaadam Tataha Param ||5.79||
- Megha-Jharjhara-Bhraamaree Ghantakamsyam Tataha Param |
Turee-Bheree-Mrudangaadi-Ninaadaanaka-Dundubhihi ||5.80||
Evam naanaavidho Naado Jaayate Nithyamabhyasaath | Anaahatasya Shabdasya Tasya Shabdasya Yo Dhvanihi || 5.81 ||
Dhvanerantargatam Jyoti Jyotirantargatam manaha | Tanmano vilayamYaati Tad-vishnoh Paramam Padam | Evam BhraamareeSamshiddhihi Samaadhi-siddhim-aapnuyaath || 5.82 ||
TRANSLATION
At the past midnight, in a place where there are no sounds of any animal, &c., to be heared, let the yogi practice puraka and kumbhaka, closing the ears by the hands.
He will hear then various internal sounds in his right ear. The first sound will be like that of crickets, then that of a lute, then that of a thunder, then that of a drum, then that of a beetle, then that of bells, then those of gougs of bell-metal, trumpets, kettles-drums, mridanga, military drums, and dundubhi, etc.
Thus various sounds are cognized by daily practice of this Kumbhaka. Last of all is heard the Anahatha sound rising from the heart; of this sound there is a resonance, in that resonance there is a light. In that Light the mind should be immersed. When the mind is absorbed, then it reaches the Highest seat of Vishnu (Parama-pada). By success in this Bharaamaree Kumbhaka one gets success in samadhi.
Technique
- Close your ears with hands and close your eyes and hum intensely
- Do this for 7 minutes, then relax
Note: 10-15 minutes after doing this Kumbhaka one should eat something
- In Jonee Asana, do Plaavinee Kumbhaka.
YatheshtampoorayethVaayum BadhdheJaalandhareDhrude | HrudhiDhruthvaaJaleSupthvaa Plaavinee-Kumbhako-Bhaveth ||171||
TRANSLATION
One should fill in the air sumptuously in his lungs and then adopt Jaalandhara Bandha firmly. If one lies on water it is called Plaavinee Kumbhaka.
- Stay on same posture
- Inhale completely
- Contract the throat and rest your chin on the chest
- Retain the air inside as much as you can possible
- When you can't hold anymore, release the throat lock and exhale slowly
- Do this 21 times
END OF KRIYA