Step 1 Asana

Step No. 1 Sit in Padmasana (lotus posture) or Vajrasana

Technique to Sit in Padmasana

• Place the right foot on the left thigh
• Now place the left foot on the right thigh

or Alternate Posture – Technique to Sit in Vajrasana

•  With knees, ankles and big toes touching the ground, stand in a kneeling position
•  Sit erect with the heels under your buttocks.

Now, move to Step No. 2. While you on your way, just glance below at the original verses and get a deeper understanding on these two asana. Always good to stay connected to the source….

learn more about ‘Padmasana’

Hatha Yoga Pradipika, Upadesha, verses 45 & 47
Uththanau Charanau Kruthvaa
Ooru-Samsthau Prayathnathaha |
Oorumadhye Thathoththaanau
Paanee Kruthvaa Thatho Drushau ||1.45||
Idham Padmaasanam Proktham
Sarva-Vyaadhi-Vinaashanam ||1.47||

TRANSLATION
One should with effort place the feet on the thighs, and place the upward-facing palms on the thighs. This is termed as Padmasana – the destroyer of all diseases.

learn more about ‘Vajrasana’

Janghaabhyaam Vajravath Kruthvaa
Gudha-Paarshve Padhaavubhau |
Vajraasanam Bhavedethath
Yoginaam Siddhidaayakam ||2.12||

TRANSLATION
Having hardened the thighs like steel, and placing both the legs on the sides of the anus is called Vajrasana, which gives great extraordinary powers.

Step 2 Nadi Shodana

Step No. 2 Do the Nadi Shodhana

Nadi Shodhana means cleaning the basic energy channels in our body.

Continue in Padmasana or Vajrasana, next…

Technique

•    Use the thumbs of each hand to control the corresponding nostril (do not lock the hands together)
•    Inhale through the LEFT nostril
•    Exhale through the RIGHT nostril
•    Then inhale through the RIGHT nostril and exhale through the LEFT nostril
•    Do this for 3 minutes

Now, begin Step No. 3..just toggle along.

learn more about ‘Nadi Shodhana’

Hatha Yoga Pradipika, Upadesha 2, Verses 7-9
Baddha-Padmaasanaa Yogee  Praanam Chandrena Poorayet |
Dhaarayitvaa Yathaa-Shakti Bhooyaha Sooryena Rechayet ||2.7||
Praanam Sooryena Chaakrushya Poorayet Udaram Shanaihi |
Vidhivat Kumbhakam Kruthvaa Punashchandrena Rechayeth ||2.8||
Yena Tyajet Tena Peethva Dhaarayeth Athirodhitaha |
Rechayechcha Tatho’nyena Shanaireva Na Vegatha||2.9||

TRANSLATION
Sitting in baddha padmadsana, the yogi should inhale through the left nostril and hold the breath to capacity, and then exhale through the right nostril.(2.7). Then inhaling through the right nostril, gradually fill the abdomen, perform kumbhaka as before, then exhale completely through the left nostril.(2.8). Inhale with the same nostril through which exhalation was done, hold the breath to utmost capacity and exhale through the other nostril slowly and not forcibly(2.9).

Step 3 Trishoola Kumbaka

Step No. 3  Do the Trishoola Kumbhaka

Continue in Padmasana or Vajrasana, next…

Technique

•    Inhale through both the nostrils and the mouth simultaneously
•    Hold as long as you can
•    When you cannot hold anymore, exhale as slowly as you can
•    Continue this for 7 minutes

Learn more about Trishooli Kumbhaka

Kumbhaka Paddhathi, Verse 193
Ghonaabhyaam Cha Mukhenaapi
Yugapath Poorayeth Sadhaa |
Thrishoolinaa Trishoolaakhyaha
Kumbha Ukthas-Thrishoolanuth ||193||

TRANSLATION
Always inhale through the nostrils and mouth together at a time. This is called the Trishoola Kumbhaka – the remover of triple sufferings – as explained by the Thrishooli Shiva.

Step 4 Trinetra Kumbaka

Step No. 4  Do the Trinetra Kumbaka

Continue in Padmasana or Vajrasana, next…

•    Inhale through the LEFT nostril
•    Hold your breath as long as you can
•    Then without exhalation, inhale through the RIGHT nostril
•    Hold your breath as long as you can
•    Again, without exhalation, inhale through BOTH the nostrils and hold as long as you can
•    Then slowly exhale through the LEFT nostril
•    Do this for 7 minutes continuously

Once 7 minutes are over, relax and just sit silently for a about 7 minutes.
Allow whatever is happening in you to happen. Enjoy the intense experience of vibrating silence.

Learn more about Trinetra Kumbaka

Kumbaka Paddhathi, verse 192
Sakruth Chandrena Chaapoorya
Dhaarya Sooryena Poorayeth
Niyamya Poorayennobhyaam
Dhaarayithvaa Yathaa-Vidhi ||
Thrinethra-Kumbhakaha Prokthaha
Thrinethrena Thrisiddhidhaha ||192||

TRANSLATION
Having inhaled through the left nostril and retained, inhale through the right nostril. Having then inhaled through both the nostrils, retain the breath (all these in one shot before exhalation). This is the Trinetra Kumbhaka – the giver of three siddhis – as explained by the three-eyed Shiva.