Care For Low Self Esteem
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:
- BHADRA ASANA
- JAALANDHARA BANDHA
- UDDEEYAANA BANDHA
- BHASTRIKAA
- VISUALISATION
1. BHADRA ASANA
HATHA PRADEEPIKAA, UPADESHA 2, VERSE 37
(More)
Gulphau Cha Vrushaanasyaadhaha
Seevanyaaha Paarshvayoho Kshipeth |
Paarshvapaadhau Thu Paaneebhyaam
Dhrudam Badhvaa Thu Nishchalam ||2.37||
TRANSLATION
One should place the two ankles under the scrotum adjacently to the perineum and hold the feet firmly with hands and remain steady.
TECHNIQUE
- Place the heels adjacent to each other and close to the perineum
- Hold the feet with hands
- Remain steady
- Settle down in this posture for 30 seconds
IN BHADRA ASANA, NEXT -
2. JAALANDHARA BANDHA
GHERANDA SAMHITA, UPADESHA 3, VERSE 12
(More)
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
- Remain in same asana
- 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, when you feel you can’t hold anymore
- Do this 21 timess
IN BHADRA ASANA, NEXT -
3. UDDEEYAANA 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
- 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 BHADRA 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 ||
Vimshati-vaaram Cha Krutvaa Kuryaachcha Kumbhakam |
Tadante Chaalayet Vaayum Poorvoktam Cha Yathaavidhi || 5.76 ||
Trivaaram SaadhayetEnam Bhastrikaa-Kumbhakam Sudheehi |
Na Cha Rogo Na Cha Klesha Aarogyam Cha Dhine Dhine || 5.77 ||
TRANSLATION
As the bellows of the ironsmith constantly dilate and contract, similarly let him slowly draw in the air by both the nostrils and expand the stomach; then exhale slowly (the wind making sound like bellows).
Having thus inhaled and exhaled twenty times as stated above, then let him perform Kumbhaka and then let him expel it by the previous method (this completes one round of Bhastrikaa). Let the wise one perform this Bhastrikaa(Bellows-like) Kumbhaka thrice; he will never suffer any disease and will be always healthy.
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 BHADRA ASANA, NEXT -
5. VISUALISATION
TECHNIQUE
- Sit and visualise that you are at least 5 times more than what you are
- Now feel you are 20 feet tall
- Just visualise you are like a huge rock, you are a big being
- Sit with this visualization for next few minutes
END OF KRIYA
