Care For Anger
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
1. DURVAASA ASANA
YOGAASANA MAALAA SACHITRA, VERSE: 87
(More)
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-
2. UDDEEYAANA BANDHA
GHERANDA SAMHITA, UPADESHA 3, VERSE 10
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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-
3. JAALANDHARA BANDHA
GHERANDA SAMHITA, UPADESHA 3, VERSE 12
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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-
4. BHASTRIKAA
GHERANDA SAMHITA, UPADESHA 5, VERSES 75- 77
(More)
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-
5. SEETHKAAREE PRAANAAYAAMA
HATHA PRADEEPIKA, UPADESHA 4, VERSE 43
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Seethkaam Kuryaath Tathaa Vaktre Ghraanenaiva Vijhrumbhikaam |
Evam Abhyaasa-Yogena Kaamadevo Dviteeyakaha ||4.43||
TRANSLATION
The 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-
6. SHEETHALEE KUMBHAKA
GHERANDA SAMHITA, UPADESHA 5, VERSE 73&74
(More)
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
