Translation
Having stopped the blinking of eyes, (the kumbhka that happens) when the eyeballs and body are perfectly steady without any movements, like a log of wood, is called Koorma Kumbhaka.
- Continue to be seated in the same asana
- Fix your sight at one point and stare
- Do not blink your eyes
- Do not allow your eye balls to move
- Do not move your body
- Put your awareness on the nose (this creates certain awareness and cleanses parts of the inside of your brain. Naturally your breath intake and exhalation level will come down and the Kumbhaka – holding of the breath – will happen.)
- When you can't hold anymore, relax
- Continue staring again
- Do this 21 times
- 4. In Siddha Asana, do the following Naaga Kumbhaka.
k{Qen recn< k…yaRt! nagk…MÉ> izvaeidt>, ]uxa< jyet! ippasa< c )lmSy smIirtm!. Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Shanaihi | Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam Dhrudam ||77|| Kantena Rechanam Kuryaath NaagaKumbhaha Shivodithaha | Kshudhaam Jayeth Pipaasaam Cha Phalamasya Sameeritham || 78 ||
Translation
One should fill the air slowly into the throat like swalowing a morsel of rice and should retain it for maximum possible time, with firm application of Jaalandhara Bandha and then should exhale it from the throat. This is Naaga kumbhaka explained by Shiva. By this practice one is able to win over hunger and thirst.
- Swallow air very slowly and let the air go little by little like eating rice morsel by morsel
- Once you are full, immediately contract the throat, and place the chin on the chest
- Hold the breath in this posture as long as possible
- Then release the lock and exhale slowly from the throat
- Do this 21 times
- 5. Next, do Jonee Asana.
Dovu Pathagali Samputa Karai Yedi Medra Ke Ding Dhharai | 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
- 6. In Jonee Asana, do Prakrithi Kumbhaka.
Vaanvithena-Aashugam Karshan Kurvanthoochcha'tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi: Kumbhaka: Smruthaha || 70 ||
Translation
One should suck in air quickly with a loud sound of the bija mantra "VA" and retain the breath. This is called Prakrithi Kumbhaka.
Technique
- As you chant the bija mantra "VA" loudly, suck in air quickly
- After you are full, hold the breath
- Then slowly exhale normally
- Do this 21 times
Contra-Indication: If you have hypertension, hernia or if you are pregnant do not hold the breath
- 7. In Jonee Asana, do Agneeshoma Kumbhaka.
Sooryena Poorayeth Praanam Kumbhayithvaa Yathaavidhihi |
Rechayeth Anya-Maargena Punas-Thena Prapoorayeth || Yena Thyajeth Thenaapoorya Chaagnishomaakhya-kumbhakaha ||87||
Translation
Prana should be inhaled through Surya-naadi (right-nostril) and after retaining the same as prescribed, one should exhale through the other nostril, and again inhale by the same side through which one has exhaled. It is known as agni-shoma-Kumbhaka.
Technique
- Inhale through the right nostril
- Hold the breath
- Exhale through the left nostril
- Now inhale through left nostril
- Hold the breath
- Exhale through right nostril
- Do this 21 times
END OF KRIYA