Care For Hypertension
DISCLAIMER: This technique is not intended to be a substitute for professional medical diagnosis or treatment. Individuals with any type of medical condi\tion, 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:
- MRUT ASANA WITH CHIN MUDRAA
- UDDEEYAANA BANDHA
- JAALANDHARA BANDHA
- MUKTASANA
- BHASTRIKAA
- BHRAAMAREE KUMBHAKA
1. MRUT ASANA with CHIN MUDRAA
GHERANDA SAMHITA, UPADESHA 2, VERSE 19 (More)
Uttaanam Shashavad-Bhoomau
Shayaanantu Shavaasanam |
Shavaasanam ShramaharaChitta-Vishraanti-Kaarakam || 2.19 ||
TRANSLATION
Lying flat on the ground like a corpse is called the Mrutasana (the corpse posture). This posture destroys fatigue, and quiets the agitation of the mind.
TECHNIQUE
- Lying flat on the ground (use mat but no pillow or any support for head) with palms facing up
- Relax and settle in this posture for 30 seconds
- Do chin MUDRAA (bring your index finger to your thumb) in this posture
IN MRUT ASANA, NEXT-
2. 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
Contract the bowels equably above and below the navel towards the back, so that the abdominal viscera may touch the back. He who practices the Uddeeyaana (Flying up), without ceasing, conquers death. The Great Bird (Breath), by this process, is instantly forced up into the Sushumna and flies (moves) constantly therein only.
TECHNIQUE
- lye down on same asana and eyes should be kept 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 release jaalandhara bandha
- 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 MRUT ASANA, NEXT-
3. JAALANDHARA BANDHA
GHERANDA SAMHITA, UPADESHA 3, VERSE 12 (More)
Kanta-Sankochanam-Krutvaa
Chibukam Hrudaye Nyaseth
Jaalandhare Krute Bandhe Shodasha-aadhaara-Bandhanam |
Jaalandhara Mahaamudraa Mrutyoshcha Kshaya-kaarinee || 3.12 ||
TRANSLATION
Contracting the throat, place the chin on the chest. This is called Jalandhra. By this bandha the sixteen adharas are closed. This and the maha mudra destroy death.
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 times
NEXT-
4. MUKTASANA
GHERANDA SAMHITA, UPADESHA 2, VERSE 11 (More)
Paayu-moole Vaama-gulpham
Daksha-gulpham Tathopari |
Samakaaya-Shiro-Greevam
Muktaasanam tu Siddhidam || 2.11 ||
TRANSLATION
Place the left heel at the root of the organ of generation and the right heel above that, keep the head and the neck straight with the body. This posture is called the Mukthasana. It is giver of Siddhis.
TECHNIQUE
- Place the left heel at the root of the organ of generation and the right heel above that
- Keep the head and the neck straight with the body
- Keep this posture for 30 seconds
IN MUKTASANA, NEXT-
5. 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
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 inspired and expired twenty times, let him perform Kumbhaka; then let him expel it by the previous method. Let the wise one perform this Bhastrika (Bellows-like) Kumbhaka thrice; he will never suffer any disease and will be always healthy.
TECHNIQUE
1. Inhale slowly expanding the stomach
2. Exhale slowly
3. Do this 21 times
4. After 21 times, Now inhale slowly
5. Hold the breath as long as you can
6. 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)
7. Do this complete sequence three times
IN MUKTASANA, NEXT-
6. BHRAAMAREE KUMBHAKA
GHERANDA SAMHITA, UPADESHA 5, VERSES 78-82 (More)
Ardha-raatre Gate Yogee
Jantoonaam Shabda-varjite |
Karnau Pidhaaya Hastaabhyaam
Kuryaat Pooraka-Kumbhakam || 5.78 ||
Shrunuyaat Dakshine Karne
Naadamantargatam Shubham |
Prathamam Jhinjhimeenaadam Cha
Vamsheenaadam Tataha Param ||5.79||
Megha-Jharjhara-Brahmari
Ghantakamsyam Tataha Param |
Turee-Bheree-Mrudangaadi-
Ninaadaanaka-Dundubhihi ||5.80||
Evam naanaavidho Naado
Jaayate Nithyamabhyasaath |
Anaahatasya Shabdasya
Tasya Shabdasya Yo Dhvanihi || 5.81 ||
Dhvanerantargatam Jyoti
Jyotirantargatam manaha |
Tanmano vilayam Yaati
Tad-vishnof Paramam Padam |
Evam Bhraamaree Samshiddhihi
Samaadhi-siddhim-aapnuyaath || 5.82 ||
TRANSLATION
At the past midnight, in a place where there are no sounds of any animal to be heard, let the yogi practice puraka and kumbhaka, closing the ears by the hands (5.78). He will hear then various internal sounds in his right ear. The first sound will be like that of crickets, then that of a lute, then that of a thunder, then that of a drum, then that of a beetle, then that of bells, then those of gougs of bell-metal, trumpets, kettles-drums, mridanga, military drums, and dundubhi, etc (5.79 and 5.80). Thus various sounds are cognized by daily practice of this Kumbhaka. Last of all is heard the Anahatha sound rising from the heart; of this sound there is a resonance, in that resonance there is a light. In that Light the mind should be immersed. When the mind is absorbed, then it reaches the Highest seat of Vishnu(Parama-pada). By success in this Bhramari Kumbhaka one gets success in samadhi (5.81 and 5.82).
TECHNIQUE
1. Close your ears with hands and close your eyes and hum intensely.
2. Do this for 7 minutes
Note: 10-15 minutes after doing this kumbhaka one should eat
END OF KRIYA
