Nithya kriya: Care For Anger

Description

DISCLAIMER: This technique is not intended to be a substitute for professional medical diagnosis or treatment. Individuals with any type of medical condition, the elderly, children below 14, women who are pregnant or suspect they may be pregnant are advised to seek professional medical advice before practicing this technique. Viewers who are not on two-way video conferencing are cautioned that they are practicing these techniques at their own risk.

Steps to be followed:

• DURVAASA ASANA
• UDDEEYAANA BANDHA
• JAALANDHARA BANDHA
• BHASTRIKAA
• SEETHKAAREE PRAANAAYAAMA
• SHEETHALEE KUMBHAKA

DURVAASA ASANA

Daayee Jaangh Parikaree Jeemanau Paga Daayee Paashati Aani |

Phanaa Dovu Dharathi Tekee Baarala Gulph Kulaa Kee Baarilee Kanee Lagaavai |

Daavaa Haath Kee Aagulyaa Kee Beechali Syandhi Syoo |

Jeemanaa Haathkee Aagulyaa Kaa Agra Lagaavai |

Ooparaa Thalee Sudhaa Haath Raashai Hathelee Kee Baaralee Kor Medra Urddha Lagaavai |

Drishti Thrikutee Aasana Kauguna

Garameee Aadhidhi Roga Jaay Seethala Rahai ||87||

TRANSLATION-cum-TECHNIQUE

Sit on the floor

Bend your right knee and sit on the right ankle, foot by the left side hip

Bring the left foot across the right thigh so that the left foot is placed near the right side hip

With the right hand finger tips, touch the middle joints (knuckles) of left hand

Place the hands above the genitals

Fix the gaze at the eye brow center

Sit in this posture for 30 seconds

IN DURVAASA ASANA, NEXT-

UDDEEYAANA BANDHA

GHERANDA SAMHITA, UPADESHA 3, VERSE 10

Udare pashchimam taanam Naabheroordhvam tu kaarayet |

Uddaanam kurute yasmat Avishraantam mahaasragaha |

Uddeeyaanam tvasau bandhaha 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 Uddiyana Bandha continuously becomes a conqueror of death. The great bird (Kundalini) flies up in the Sushumna and flies there itself constantly.

TECHNIQUE

Sit 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 jaalandhara 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 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 upto 10 times

IN DURVAASA ASANA, NEXT-

JAALANDHARA BANDHA

GHERANDA SAMHITA, UPADESHA 3, VERSE 12

Kanta-sankochanam krutvaa Chibukam hrudaye nyaset |

Jaalandhare krute bandhe Shodasha-aadhaara-bandhanam ||3.12||

TRANSLATION

Having contracted the chest, the chin should be placed up on the chest. This is called Jalandhara Bandha and by this the sixteen adhaaraas are closed.

TECHNIQUE

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

Do this 21 times

IN DURVAASA ASANA, NEXT-

BHASTRIKAA

GHERANDA SAMHITA, UPADESHA 5, VERSES 75- 77 (Less)

Bhastraiva lohakaaraanaam Yathaa-kramena sambhramet |

Tathaa vaayum cha naasaabhyaam Ubhaabhyaam Chaalayet shanaihi || 5.75 ||

Evam Vimshati-vaaram Cha Krutvaa Kuryaachcha Kumbhakam |

Tadante Chaalayet Vaayum Poorvoktam Cha Yathaavidhi || 5.76 ||

Trivaaram Saadhayet Enam Bhastrikaa-Kumbhakam Sudheehi |

Na Cha Rogo Na Cha Kleshaha Aarogyam Cha Dine Dine || 5.77 ||

TRANSLATION Like the bellows of the iron smith, systematically contract and slowly expand (the stomach) by exhale and inhale slowly through both the nostrils with a bellowing sound (5.75). Having thus inhaled and exhaled twenty times, one should perform Kumbhaka; then let him exhale by the previous method. The wise one should perform this Bhastrika(Bellows-like) Kumbhaka thrice; He will not have any disease nor suffering; the health will go on increasing day by day (5.76 and 5.77)

TECHNIQUE

Inhale slowly expanding the stomach

Exhale slowly

Do this 21 times

After 21 times, Now inhale slowly

Hold the breath as long as you can

When you feel you cant 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

IN DURVAASA ASANA, NEXT-

SEETHKAAREE PRAANAAYAAMA

HATHA PRADEEPIKA, UPADESHA 4, VERSE 43

Seethkaam Kuryaath Tathaa Vaktre Ghraanenaiva Vijhrumbhikaam |

Evam Abhyaasa-Yogena Kaamadevo Dviteeyakaha ||4.43||

TRANSLATION T he breath needs to be sucked in through the mouth with a hissing sound and the exhalation to be done through the nostrils. By practicing this Kamadeva – the Cupid becomes the second.

TECHNIQUE

Continue to sit in the same posture and close your eyes

Press the lower teeth with the upper teeth and open the lips comfortably

Suck air through the gaps in between the teeth

Be aware of the sound produced

After inhaling, close the mouth and exhale through the nose

Do this 21 times

IN DURVAASA ASANA, NEXT-

SHEETHALEE KUMBHAKA

GHERANDA SAMHITA, UPADESHA 5, VERSE 73&74

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi |

Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 ||

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham |

Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.74 ||

TRANSLATION

The breath has to be filled in the abdomen by drawing air through the tongue. After having retained the breath for a moment, the exhalation should be done through the nostrils. Let the Yogi always practice this Sheethalee Kumbhaka, giver of bliss; by so doing, he will be free from digestion, phlegm and bilious disorders.

TECHNIQUE

Continue to bein the same posture and close the eyes

Protrude your tongue as much as possible

Roll the sides of the tongue like a tube

Now inhale through the tube formed by the tongue.

After inhaling, close your mouth

For a moment hold the breath

Exhale through both nostrils

Do this for 21 times

END OF KRIYA