Care For Insomnia
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:
- SHALABHA ASANA
- UDDEEYAANA BANDHA
- STEPS 1 AND 2 TOGETHER
1. SHALABHA ASANA
GHERANDA SAMHITA, UPADESHA 2, VERSE 38
(More)
Adhyaasyaha shete kara-yugmam vaksho
Bhoomim avashtabhya karayoho talaabhyaam |
Paadau cha shoonye cha vithasti
Chordhvam vadanti peetam shalabham muneendraaha || 2.38 ||
TRANSLATION Keep your palms on the floor, lie down on the floor such that the chest portion is resting on the palm. Without bending the knees raise the leg to a height of 18-22 inches. This is also called the grasshopper asana.
TECHNIQUE
- Lie face down on the floor, keep the palms of the hand on the floor
- Lie such that the chest is resting on the palms
- Inhale and retain the breath inside
- At the same time without bending at the knees raise the leg from the thighs upto the toes about 18-22 inches above the ground. Keep both the legs together
- Throughout rest your chin on the floor
- Remain in this pose for about 11 seconds
- Then relax
Repeat this 11 times
IN SHALABHA ASANA NEXT-
2.UDDEEYANA BANDHA
GHERANDA SAMHITA, UPADESHA 3, VERSE 10 (More)
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
1. Lie down on same asana but no need to lift the legs and Keep the spine straight and eyes open
2. Take a deep breath in and exhale completely, but do not be forceful
3. After exhaling, perform jaalandhara bandha by moving the chin down to the chest
4. Pull the abdominal muscles inward so that the organs of the abdomen touch the back muscles
5. Hold as long as you can
6. When you can’t hold anymore, Before inhaling, relax the stomach and abdomen, release jaalandhara by raising the chin
7. Then inhale through the nostrils slowly
8. Before repeating another round, breathe normally for a minute or two
9. Initially start with 3 times and gradually increase upto 10 times
NEXT-
3. STEPS 1 AND 2 COMBINED
TECHNIQUE
- Lie on the ground with face downwards, with palms facing the ground
- Chest should be on the palms above hands
- Legs should be straight on the ground
- 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
- Pull the abdominal muscles inward and upwards, so that the organs of the abdomen touch the back muscles
- At the same time without bending at the knees raise the leg from the thighs upto the toes about 18-22 inches above the ground. Keep both the legs together
- Hold as long as you can
- When you can’t hold anymore, Before inhaling, relax the stomach and abdomen, release jaalandhara by raising the chin and relax your legs
- Then exhale through the nostrils
Before repeating another round, breathe normally for a minute or two - Initially start with 3 times and gradually increase upto 10 times
END OF KRIYA
