by Tirtha Acharya | Oct 10, 2023 | Yoga
What is Cyclic Meditation?
The nature of mind seems to be always wandering. We can see our mind is never satisfied. As a result we are always chasing happiness in something. It is like a maze. We reach nowhere. Yoga is to stop chasing. The real success of life is self-realization. For this first we need to learn the nature of our mind. The more desire we have more our mind becomes distracted. We should learn to keep our desire less. In this way we can remain productive as well as maintain peacefulness in life. Yoga helps to make our life becomes more meaningful and joyful.
Cyclic meditation is the practice of awareness and mindfulness. The principle of Cyclic Meditation is based on the Karika of Mandukya Upanishad. It is one of the oldest ancient texts. The practice combines different postures in standing and sitting practised with awareness and 3D consciousness. The Asana posture helps to stretch and improve blood circulation in our body. The combined practice of mantra chanting and relaxation in Cyclic Meditation further helps to resonating our body and mind.
Stress Management
There are two types of stress – good and bad. Sometime stress is needed to cope with the situation. Due to ignorance and illusion we start to take unnecessary stress in our life. It makes our life misery. The process of yoga is to tune you with your true nature which is state of calm and peacefulness. Cyclic meditation is a very systematic technique designed for stress management and better quality of life. It promotes relaxation and rejuvenation to our life. In this technique there are certain steps where we practice different postures including relaxation, mantra chanting and breathing with mindfulness. The practice helps to slow down our thought process and relax and revitalize our body and mind.
In busy life style we may not have that long time to dedicate our life to yoga and meditation. Cyclic Meditation is the combination of stimulation and relaxation helping you to get the benefit of postures and meditation at the same time. It does not need much time. Just a half an hour of this practice can give you the equal benefit of as of deep sleep at night.
Benefit of Cyclic Meditation
According to research based on S-VYASA University, the half and hour of practice of Cyclic Meditation can give you the same benefit as of 8 hours of sound sleep. Thus, this meditation improves your sleep quality also. It brings deep relaxation to the body. It helps to improve the concentration level. It is beneficial for elder people also as it improves brain function and enhances the alertness.
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Improves blood circulation
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Improves oxygen consumption
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Rejuvenate the energy system
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Improves alertness and awareness in day to day life
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Improves sleep quality
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Decreases the stress level, thus good to cope with stress and anxiety
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Improves ability of concentration and focus
Procedure of Cyclic Meditation
Cyclic Meditation is not just meditation technique but a complete practice which combines all the relaxation technique, mantra chanting and a whole process of mindfulness. The practice helps to stimulate and relax keeping your mind all the time alert and focussed.
Instant Relaxation Technique
This is one of the stimulating and relaxing techniques which can be done lying down on Shavasana. We create the tension in our whole body from toes to head and then relax our whole body. It just takes about a minute. It helps to relax our body and release the tension. Those who have weak heart and are suffering from hypertension can avoid this practice.
Linear Awareness
Relaxing in a linear position helps to relax our body.
3D Awareness
We stand in Tadasana. We observe the vibration of the sound throughout the body with the chanting mantra and meditate on it. It has a relaxing and calming effect in our body and mind.
Centring the Body
Centring of the body develops the sense of balancing. In Tadasana we observe the pointed awareness, surface awareness and linear awareness in our body.
Standing Pose
In Standing Pose we practise Tadasana and Tiryaka Tadasana. The posture helps to improve our balance and stretch our side muscles. It also creates the linear awareness.
Quick Relaxation Technique
In quick relaxation technique we observe the diaphragmatic breathing. In first step we just observe the natural breathing. After that we try to synchronize the breathing with the movement of abdomen. In third stage we try to engage the mind with the breathing. This practice helps to rejuvenate our body and mind.
Sitting Posture
In sitting posture we practice Vajrasana, Shasankasana and Ushtrasana. These practises have very restorative effect in our body.
Deep Relaxation Technique
Deep Relaxation Technique is the technique through which we are able to relax our whole body. It also helps to calm down our mind. In this practice we do the observation, mental suggestion, resolution and visualization. It is a great practice to relax and get rejuvenated.
Mantra Chanting –
The practice of mantra chanting in cyclic meditation aims to tune our mind with the body through the resonation created by the sound vibration. The A-kara, U-kara, M-kara and Aum-Kara chanting helps to develop our awareness and get relaxed more efficiently.
Limitation –
Cyclic meditation is suitable for all people. Those who find difficulty in standing they can also do it with the support of the chair.
The Key points –
During the whole practice we keep our eyes closed. We practice each and every movement in slow pace so that we are fully aware about the state of mind, and the sensation happening in our body. This allows keeping our mind concentrated during the whole practice. The relaxation done in between the practice helps to deepen the state of relaxation and meditation. The practice takes like 20 to 30 minutes duration.
In nutshell –
Cyclic meditation is a systematic and scientific technique that combines the practice of yogic postures, with proper breathing and awareness, the relaxing techniques, with mantra chanting, visualization and resolution. The practice can help not just to relax but promote overall physical, mental and spiritual health. As the technique takes very less time and can be practised in any proper place and interval it can be very compatible in today’s busy and fast world. We see lot of stress and anxiety related problem in today’s world. The practice can be a boon for better life, better health and overall spiritual development.
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by Tirtha Acharya | Sep 14, 2023 | Yoga
Pancha-Tattwa Dharana in Kundalini Yoga (contemplation on the five elements)
This method is discussed in the Darśana Upanisad, one of the Eastern scriptures related to Yoga. It teaches you to concentrate on five different elements. This can be told as Dharana (holding steady without wavering- beginning stage of meditation) on five tattvas.
1. Prithvi/Earth
One of the five tattwa- earth element- in the earthy aspects of the body, Dharana of the earth outside should be practiced.
Correspondence for this element: its yantra is the square-shaped figure, its seat is between the knees and the toes, the sense (tanmatra) is the smell and the color of the earth is yellow.
Conscious: Feel the area that encompasses the whole body -the top of the head to the toes-tips. Feel the sthulakasha- the location throughout the body. Progress total awareness of the distance which permeates your entire body. Within this area become mindful of the earth element, which is associated with the sense of smell. Bring your complete focus to the sense of smell. Witness all the smells that are in your surrounding currently.
Subconscious: Feel your body turn out to be heavy as the earth. Establish the feeling of your body being inside- the center of the earth. Become unified with the earth.
Unconscious: Visualize the corresponding deity, yantra, etc. (In Kundalini Yoga course, you will find details)
2. Apas/Water
Another tattwa- water element- in the fluid aspects of the body, Dharana of the water outside should be practiced. Also, chant the mantra Vam.
Correlation for this element: the shape is the Moon, the space is between the knees and the navel, the sense is taste, and its color is silver.
Conscious: Sense the space permeating the entire body. Now focus your attention on the water element (apas tattva). Its tanmatra is “the Taste”. Focus on the taste which is currently in your mouth. Be the observer of this taste. Abide on innumerable tastes.
Subconscious: Visualize yourself relaxing on a stream in a mountain range beneath a waterfall. Above you is water, below you is water. Imagine the water and become liquid like the water.
Unconscious: Visualize the resembling deity.
3. Agni/Fire
Another tattwa- fire element which is in the stomach, Dharana of the fire outside should be performed. Also, chant the mantra Ram.
Association for fire element: the diagram is a triangle, the location is between the navel and the heart, the sense (tanmatra) is sight or vision, and the color of the fire element is red.
Conscious: Form/Sight is the sense (tanmatra) corresponding with the fire element. Here, operate massive visualizations of diverse sceneries. Watch each form or scene as lucidly as you can, getting as much expound into it as possible.
Subconscious: Envision being seated within a fire. Feel the intense heat. Become the heat.
Unconscious: Visualize the related deity.
4. Vayu/Air
Another tattwa- air element i.e. in the breath, Dharana of air outside should be performed. Also, chant the mantra, Yam.
Conformity for air element: the stature is a hexagon, the location is the heart region, the sense (tanmatra) is touch, and its color is grey-blue.
Conscious: Since its sense is touch, be mindful to touch sensation. Experience your skin in contact with your clothing as your hands rest on your knees. Consider you are stroking a sheep. Notice how soft, silky, and smooth its fur is then switch to another animal you like.
Subconscious: Feel yourself within space and feel a quiet breeze blowing. Experience the touch of wind on your skin. The wind is becoming more powerful. Experience the wind covering the entire area as it blows all around. Feel the wind hitting the front of your body and against your back. Observe the sensation blowing both above and below you. Nothing except wind surrounds you, making you increasingly lighter. Your body is losing weight due to the wind. Your weight is dissolving.
Unconscious: Envisage the related deity.
5. Akasha/Ether
One of the five tattvas- sky, which is in the center of the body, Dharana of the sky outside should be performed. Also, chant the mantra, Ham.
Correlation for ether element: the outline is the circle, the area is between the eyebrows and the Sahasrara Chakra, the sense (tanmatra) is sound/hearing, and its color is black or colorless.
Conscious: Since sound is its sense, be aware of various sounds all around you. Focus your undivided consciousness on sound.
Subconscious: Experience afloat through the cosmos. You are feeling light, weightless, and floating through the infinite, inky colorless galaxy. Be aware of passing asteroids as you float across the black void. Observe the dazzling, glittering points of light that make up the stars that are dispersed across the night. See the moon and sun as you continue to soar across space. Feel yourself becoming one with the environment in which you are floating. You are Akash tattva; experience this.
Unconscious: Visualize the linking deity.
The Upanisad mentions that the very great Dharana annihilates all sins.
In summary, we consider the following during Pancha- tattva Dharana
a Tanmatra (subtle principle of that element) and the related sense (smell, sight, taste, sound, touch).
an area of the body (Chakra)
a color
a geometric outline and
a celestial or fundamental energy.
During Dharana, these connections are engaged as visual assistances to softly monitor the mind into more profound levels of concentration. Thanks for reading Pancha-Tattwa Dharana in Kundalini Yoga blog!
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by Tirtha Acharya | Sep 6, 2023 | Yoga
3 Top Ways of Relaxation in Yoga – Technique 1: Natural Relaxation
Preparation:
Lay down on your back. Be sure you are comfortable so that you don’t have to move your body for 20 minutes. If you do have not enough time, you can reduce it to 10 minutes. If you find any discomfort anywhere in the body, make it comfortable.
Body Scanning- Head to toes
Head Region: Move your awareness to the top of your head. Feel the top of the head inside and out. Concentrate there and experience the sensation. Do the same thing throughout the head, forehead, eyes, ears, chicks, nose, lips, and chin. Let it be as it is. You will get relaxed.
Neck Region: Move towards the throat and neck part by part and piece by piece. Concentrate and feel inside and out as it is.
Shoulders, Arms, and Hands: Move your awareness to the right shoulder, upper arm, forearm hand, and fingers. Feel the sensation inside and out if possible. Do the same thing for the left side as well.
Chest and Abdomen:
Now concentrate on the chest- right and left sides. You can do it inside and out as well. Feel the sensation. Move towards your abdomen and feel its sensation as it is.
Upper, Middle, and Lower Back:
Move your awareness towards the upper back and feel it as it is. Go to the middle back and lower back and feel the sensation.
Waist and Hips:
Switch your awareness to your waist and feel the sensation, do the same for the hips.
Pelvic region:
Feel your pelvic region inside and out.
Thigh to toes:
Move your awareness to the right thigh, knee, shin and calf, ankle, foot, heel, sole, and toes, and feel the sensations. Continue the same thing for the left leg as well.
Reverse Body scanning- toes to head
Now you need to scan your body from toe to head. The process is similar to the above.
Toes to Thigh: Now you need to start from the toes, foot, sole, heel, ankle, shin, calf, knee, and thigh of your left leg. Do the same thing on the other leg.
Pelvic Region
Hips and Waist:
Lower, Middle, and Upper Back: Begin from the lower back.
Abdomen and Chest
Hands, arms, and Shoulder
Neck Region
Head Region
Conclusion:
In this way, you can relax your body without imagination. Here you are supposed to feel your body as it is. You need to recognize your body’s sensations. You will not give any autosuggestion, no visualization, nothing from the mind. Let everything happen naturally, and simply observe it. You will do nothing from your side, but observe as a spectator.
Duration: You can consume 10 to 30 minutes for this. Do not do very fast or very slow. If you are doing it for 10 minutes, consume 5 minutes for the journey from head to toe and 5 minutes to go back. If you are doing it for 20 or 30 minutes, you can consume a little more time. You should not consume more than 10 minutes for a single trip head to toe or toe to head.
In the end, feel the whole body. Slowly move your hands and leg to sit down. And you can close it.
Technique 2: Auto-suggestion Method:
Lay down in a comfortable pose as in Savasana. Once you find fully comfortable try to stop all types of movement during this relaxation. Now you need to apply autosuggestion for relaxation as you move your observation head to toe and toe to head.
Head and Face Region: Concentrate on the top of your head and give the autosuggestion “My head is getting relaxed”. Feel as if it is fully relaxed. Do this on the back of the head, forehead, face, nose, chicks, and chin one after the other.
Neck and Throat: Concentrate on your neck and suggest that your neck is relaxing. Feel completely at ease. Do this on the throat, the right and left side of the neck; also inside and out.
Shoulder and Hand: Concentrate on your right shoulder and suggest “My right shoulder is getting relaxed”. Feel as if it is fully relaxed. Go ahead to the upper arm, elbow, forearm, wrist, hand, and fingers. Repeat on the other hand as well.
Chest and abdomen: Concentrate on your chest and give the autosuggestion, “My chest is getting relaxed”. Feel as if it is fully relaxed. Go ahead to the abdomen.
Upper. Middle and lower Back: Concentrate on your upper back and do autosuggestion, “My upper back is getting relaxed.” Feel as if it is fully relaxed. Continue it to the middle back and lower back.
Hips, Waist, and Pelvic Region: Concentrate on your hips and give the autosuggestion, “My hips are getting relaxed”. Feel as if it is fully relaxed. Carry on to your waist and pelvic region as well.
Thigh to foot: Concentrate on your thigh and do autosuggestion, “My right thigh is getting relaxed”. Feel as if it is fully relaxed. Keep on to the knee, calf, ankle, heel, top of the foot, sole, and toes. Do again on the other side as well.
Now do this from the foot to head.
Foot to thigh: Concentrate on the left big toe and go autosuggestion, “My big toe is getting relaxed”. Feel as if it is fully relaxed. Keep on for all the toes, sole, heel, top of the foot, ankle, calf, knee, and thigh. Repeat it on the other legs as well.
Pelvic Region, Waist, and Hips: Concentrate on your Pelvic Region and autosuggest, “My Pelvic Region is getting relaxed”. Feel as if it is fully relaxed. Keep on to the waist and hips as well.
Lower, middle and upper back: Concentrate on your lower back and give the auto-suggestion, “My lower back is relaxing”. Feel as if it is fully relaxed. Keep on to the middle back and upper back.
Abdomen and chest: Concentrate on your abdomen and autosuggest “My abdomen is getting relaxed”. Feel as if it is fully relaxed. Keep on to chest as well.
Neck and throat: Concentrate on your neck and autosuggest “My neck is getting relaxed”. Feel as if it is fully relaxed. Go ahead to the throat.
Face and Head Region: Concentrate on your chin and autosuggest “My chin is getting relaxed”. Feel as if it is fully relaxed. Continue it to lips, cheeks, nose, ears, forehead, back of the head, and top of the head.
Depending on how much time you have, you can do it from top to bottom and from bottom to top for 10 to 30 minutes.
Technique 3: Imagination method
This is a stress-management method as well that you may apply anyplace. When you’re anxious, visualization, commonly referred to as “guided imagery,” might help you unwind. And it only takes a few seconds to finish. Before you start, you might want to warm up by practicing another relaxation technique, like deep breathing.
Make the pictures objects of imagination: Any scene that makes you feel at ease can serve as your imagery. It can be a location you’ve visited in the past or an idyllic scenario in your mind. Both inside and outside are options. Pick a peaceful activity for yourself. Give as many details as you can. Consider the ambient temperature, sounds, fragrances, calming views, and any physical sensations you experience.
Here are some illustrations of visualizations:
i. Your raft: Today is warm. On a raft, you’re drifting on your back while enjoying the shade provided by the trees along the coast. You completely unwind as you dangle your fingertips in the chilly water. While softly floating on the sea, you observe clouds moving across the sky. It’s quite cozy. You can stay there as long as you choose, feeling nothing but calm.
ii. Crackling flames: You’re bundled up indoors in front of a cozy fire. Cold rain is falling outside. Only the sound of crackling wood can be heard, and flames can be seen flickering. All of your muscles are soothed and relaxed as you feel the warmth on your face. You’re feeling comfortable at ease and relaxed.
iii. Flowing river at the base of Green Mountain: You are on a side of clean water at the corner of the forest. You can listen to the sound of rivers, birds, etc. The view and sound both are soothing. As you feel the warmth on your face, all of your muscles are calmed and relaxed. Feel relaxed, at ease, and comfortable.
iv. Waterfall on the Himalayan: From a high mountain, a scenic view of the waterfall pleases you. Enjoy the cool breeze and pure air in nature. See beautiful flowers like rhododendron which are available in the mountain. This also keeps you satiated, and tranquil and relaxes your body and mind.
These four visuals are merely four instances. Pick your own peaceful location.
Steps:
- Lay down in Savasana pose. Keep your body comfortable. Observe your whole body. If you find any discomfort in any part of your body, make it comfortable again. Keep your eyes closed. Take deep breaths for about 3 minutes using the breathing technique given below:
- Put your hand on your belly.
- As you breathe in and out, your stomach should rise and fall. Breathe deeply through your nose.
- For a moment, keep the breath in your lungs. Then let the breath out through your mouth. Up to ten times should be used, then resume your regular breathing pattern.
Spend a moment visualizing yourself in your restful setting. Imagine that you are there. Experience the calming sights, sounds, smells, textures, and physical sensations in your surroundings by using your senses. Let yourself get at ease in this setting. Keep your focus on this location’s serene tranquility. Keep your focus on the specifics of the scene and the feelings of peace that are evoked by it.
Authenticate yourself:
This activity could be challenging at first. You could feel that practicing visualization is pointless. However, taking a brief mental break is beneficial for your health. Embrace the power of visualization. Test your ability to focus on the image for at least a minute.
- If you notice that distractions are drawing your focus away from the scene, gently bring it back.
- It will become effortless and relaxing with practice.
- If you frequently nod off, you can decide to set a timer to wake you up after a certain period of time.
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by Tirtha Acharya | Aug 25, 2023 | Yoga
My 7 Best Yoga Poses
I love all the yoga poses since every single pose (asana) helps to be in sync with existence and has a unique effect on the body and mind. If I am asked to choose any 10 yoga asanas, then I would choose the following:
1) Vrikshasana:
The Sanskrit term “Vriksha” means tree and “Asana” means pose. This pose gives balance and stability. In this pose, you have to stand on one leg while the other foot is on the thigh. Hands can be joined in front of the chest. It has a next variation- lifting your hands up over the head and interlocking them, by facing palms upwards. This pose helps strengthen your legs and increases the balance of your body and mind. If you can do it with closed eyes, it reveals your hidden concentration power. It has several benefits:
i. Strength in hips and pelvic region
ii. Reduces the risk of sciatica.
iii. Tones the leg muscles.
iv. Improves postures and concentration.
2) Virabhadrasana– A
The term “Virabhadra” is the name of a divine warrior. It is a great pose for hip opening and improving strength.
Steps:
This pose is practiced keeping feet about 4 to 5 feet apart, one front and the other back. The toes of the back foot have to be kept slightly facing to the side about 45 to 60 degrees. The back leg should be straight while the front leg is bent about 90 degrees at the knee. Hips should be squared to the front. Hands are stretched upwards. Join your hands over the head and gaze fixed on the thumbs. Hold the pose for deep five breaths. During inhalation, you can do moola bandha and exhalation release.
Benefits:
i. It influences your root chakra and sacral chakra.
ii. Strengthens legs, arms, and shoulders.
iii. Gives balance and coordination.
iv. Increases vigor and stability.
v. Relieves stress.
vi. Maintains muscle endurance.
3) Virabhadrasana– B
Virabhadrasana- B is somewhat close to the previous pose. This pose is practice keeping feet about 4-5 feet apart sideways. Bend your right leg about 90 degrees at the knee and your right foot should be turned to the right side while your left leg is straight facing the foot frontwards. Give equal weight on both legs.
Its benefits are similar to Virabhadrasana-A. However, the way of hip opening is different. In the previous pose, the hips are opened stretching the legs front and back while in this pose hips are stretched extending the legs sideways.
4) Mayurasana:
This is a great pose for strengthening the core and abdomen. The Sanskrit term “Mayura” means peacock. The elbows are fixed at the abdomen. Place your hands on the floor facing your fingers backward. Balance your entire body of arms, keeping your body straight and parallel to the floor. Hold the pose as long as you can.
Benefits:
i. It improves the digestive system.
ii. Avoids abdominal problems.
iii. Facilitates good bowel movement and avoids constipation.
iv. Helpful to activate Navel (Manipura) chakra.
v. Manages appetite
vi. Activates and strengthens internal organs
vii. Brings stability and balance.
5) Adho- Mukha Vrikshasana:
This is hand balancing and inverted pose. The Sanskrit term “Adho-mukha” means downward facing while “Vriksha” means tree. It is known as a handstand in English. To do this pose you have to strengthen your arms, shoulders, and hand with various asanas and exercises. In the beginning, you can practice handstands with the support of the wall. You have to engage not only the heel of the hand but the entire hand and fingers. Engage your hands and shoulders. Then lift your legs up. In the beginning, you need to try against the wall. Eventually, you can try without the wall.
Benefits
➢ Bolsters the muscles of the hands, arms, wrist, and shoulders.
➢ Improves digestion and stretches the abdominal muscles.
➢ Enhances the body’s coordination and balance.
➢ Increases cardiovascular stamina and turns on the carotid artery’s baroreceptors.
Precautions:
i. Avoid it during high blood pressure, wrist or arm injury, menstruation, and pregnancy.
ii. Recent surgery
iii. Fever, flu, or cold
iv. Digestive problems
v. Injury in the neck, back, wrists, or shoulders.
vi. Recent surgery
vii. High blood pressure
viii. Cardiovascular disorders
ix. Severe stress or anxiety at the moment.
x. Hernia
xi. Infections in the eyes, ears, or nose.
6) Hanumanasana:
This is super hips opening pose. It will be easier to do if two cushions are used. Place a cushion under the left knee and another under the heel of the right leg while pulling it to the front. Stretch them apart as much as you can. Hold this pose for about five breaths and repeat it on the other side.
Benefits:
i. Humanasana increases stamina, endurance, flexibility, and muscle strength.
ii. Assist dancers tone their leg muscles and lower their risk of hips and leg injuries.
iii. Helps in gastric ulcers and persons with mild sciatica pain.
iv. Has influence in the root chakra and sacral chakra.
7) Pincha Mayurasana:
The Sanskrit term “Pincha” means feathers and “Mayura” means peacock. It is known as arm balance in English. To do this pose, fix your forearms parallel to each other at shoulder distance apart. Engage your arms, shoulders, and core. Keep your shoulder blade elevated wide while pressing your forearms, wrists, and palms into the ground. Now lift your leg up. You have to try this with the teacher after that against the wall. Eventually, you will get into this pose.
Benefits:
i. Promotes better digestion, increased circulation, and a calmer state of mind.
ii. Better circulation in the brain.
iii. Increases strength of arms.
iv. Keeps chest and heart strong.
v. Stimulate Ajna chakra
Avoid this pose if you have the following issues:
xii. Recent surgery
xiii. Fever, flu, or cold
xiv. Menstruation or pregnancy
xv. Digestive problems
xvi. Injury in the neck, back, wrists, or shoulders.
xvii. Recent surgery
xviii. High blood pressure
xix. Cardiovascular disorders
xx. Severe stress or anxiety at the moment.
xxi. Hernia
xxii. Infections in the eyes, ears, or nose.
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by Tirtha Acharya | Aug 22, 2023 | Yoga
Transcendental Meditation
The practice of transcendental meditation (TM) helps people stop thinking about things that are distracting and cultivate a relaxed awareness. The late Maharishi Mahesh Yogi originated TM from India’s illustrious Vedic culture. In the 1960s, he introduced the method to the United States.
Transcendental meditation entails silently repeating a mantra for 15- 20 minutes (or longer) in a serene, dimly lit space without any outside distractions or background music. Make sure your phone is off, or on quiet before you begin, and take precautions to ensure that no family members or pets will bother you while you are meditating. To make your meditation space more comfortable, you can also burn incense or light candles.
Steps:
Then perform transcendental meditation by doing the following: Place your hands on your lap and take a comfortable seat on the floor or on a chair. Close your eyes for about a minute, take a few deep breaths, and relax your body. Your eyes should remain closed during the 15- to 20-minute session.
Repeat a chant, Vedic mantra mentally while meditating. This might be a word or phrase you choose, a Sanskrit sound you learned from a meditation master, etc. This helps you concentrate.
Complete your attention on the mantra. Refocus your mind on the mantra if you notice that you are becoming distracted. After the session, open your eyes. Until you feel ready to stand up, continue to sit. Many people advocate meditating at least once a day, although you may wish to perform a session anytime you are feeling stressed throughout the day.
Supporters of TM claim that during meditation, normal thought is “transcended.” It is taken over by an awareness of only consciousness. The meditator reaches absolute quiet, rest, stability, order, and the absence of all mental barriers in this condition.
Learning and Practicing Transcendental Meditation
If you are beginning TM meditation for the first time you need to follow these steps: A certified instructor will go through a seven-step training program before teaching the TM technique so that you will be clearer.
During a 60-minute introductory lecture, a TM instructor gives general information regarding the method and its results. A second lecture lasting 45 minutes that provides greater detail follows that. The next step is for interested parties to go to a 10- to 15-minute interview and a 1- to 2-hour personal training session. They each receive a mantra after a brief ceremony, which they are instructed to keep private.
After that, there are three days of checking for accuracy and one or two more hours of instruction. The instructor performs the following during these sessions: more fully describes the procedure and offers any necessary adjustments. Provides details on the advantages of consistent practice. The teacher meets with students on a regular basis throughout the following few months to guarantee the proper technique. People spend 15 to 20 minutes each time they practice TM. That typically implies twice a day, once before breakfast and once before dinner. This can also be practiced right after you wake up in bed and just before going to bed. There is no demanding work involved in TM. Additionally, neither contemplation nor focus is necessary. Instead, teachers advise students to breathe properly and concentrate on the chant.
Contra-indication:
According to a few accounts, people who have specific psychiatric problems and meditate may have new or worsening symptoms. Before beginning TM, speak with your doctor if you have a current mental health condition. Tell your meditation teacher about your situation as well.
Benefits:
Regular meditation has been shown in certain studies to lessen chronic pain, anxiety, high blood pressure, cholesterol, and the need for medical services. There are several benefits of meditation. It releases your mental clutter and emotional knots. You will start experiencing bliss, harmony, and happiness within. When your mind is peaceful, immunity power will increase; thus you will have better health. Both TM and other kinds of meditation are generally secure and enhance a person’s quality of life. However, doctors concur that meditation shouldn’t be utilized in place of traditional medical care or as a stand-alone treatment for any specific health condition.
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by Tirtha Acharya | Aug 16, 2023 | Yoga
Shiva Swarodaya
Shiva Swarodaya is a primeval yogic and tantric scripture, in Sanskrit poetry form. Satyananda Saraswati in 1983 translated it as Swara yoga. The text is in the form of a conversation between Lord Shiva and Goddess Pārbati in 395 verses. Shiva Swarodaya is also known as “Phonetical astrology” i.e. the “prosody of one’s own breath”
The text begins with the dialogue between Pārbati and Shiva, where Shiva introduces the scripts and illuminates about the necessity for keeping secret and mentions astrological worth of Swarodaya knowledge.
Its basic application is to comprehend and recognize the breath as being the part of cosmic life force, through practicing “Swara Yoga” (a distinct approach of scrutiny, study & practicing of breath). Mukti Bodhananda states that the script qualifies us to realize character and disposition of breath and its effects on the body as different forms of breathing directs to different manners of actions; physical, mental and spiritual. This ancient science associates the breath with the sun, moon and the five elements (earth, water, sky, air, and fire), serving us to govern moods, cure diseases and be in harmony to the celestial cadence.
Swaras and their effects
There are three types of Swaras (breathing systems) arising out of Nadis- Ida (breathing through the left nostril), Pingla (breathing through right nostril) and Sushmana (breathing through both nostrils). Most of the time we breathe in & out through either Ida or Pingala while sometimes we breathe through both the nostrils Nadis as well; which is known as Shusumna. This mode of breathing is normally for a short duration when respiration shifts from right to left & vice versa.
According to Ayurveda, imbalance in Vata, Pitta and/or Kapha triggers diseases and these can be well-adjusted through Swara Yoga.
According to Astrology, one needs auspicious time to do fortunate work for attaining success. Swara yoga brings that auspicious time without the help of astrology. Each of the Swaras imply specific matching activities in a suitable time. Generally, our activities are categorized into three main levels-physical, mental and spiritual; which are respectively chaired by Pingala nadi (right nostril), Ida nadi (left nostril) and Shusumna (both the nostrils).
Activities recommended during the breath through right nostril:
Predominance of breathing through the right nostril is auspicious for physical activities. Difficult and hard physical works; learning and practicing use of arms, ammunition and weapons; demolition of foes; getting victory in war, attack, encounter; enmity; inflicting punishment; winning in competition, breaking / splitting; gambling; shaver, bathing; eating; sleeping; sex by male, visiting women & prostitutes, enchanting females, attracting others; generating fear, harsh works; short distance travel; entry into house, boarding ship or big boat; elimination of poison; taking intoxicants, organization of poison, usage of Mantras; study of holy books; study & teaching of difficult & destructive branches of knowledge, climbing mountains & forts; risky and heroic feats; riding on horse / elephant and transports; physical exercise; trade of animals; agriculture; crossing pond-river; taking medicine; giving donations; sale-purchase, hire; making bricks, grinding stones work of wood-metals; performance of ‘Six-Works’: ” thrashing, alluring, hostility, obstructing, vanquishing, vexing”.
Activities recommended during running of left nostril:
This is the time to do peaceful and stable work. It is auspicious in commencing time-consuming and long distance travels, installation of Murti, beginning of new temple, house, school, shop, developmental works; trade (give and take by the hand presenting the mode of breathing); agriculture works, sowing seeds, buying agricultural land, digging for drinking water, flag installation in temple, pilgrimage, charity; donation; wearing of clothes and ornaments; treaty and agreement; Yoga initiation; sacrifice and oblation of fire for peace; prayer, worshipping; recital of sacred texts; initiation of Mantras; receptiveness of futurity erudiction; nuptial; administering of medicine, handling of difficult illness, eliminating toxin/poison; starting of education/ skill like-singing-dancing-playing musical devices; symposium on dance – drama; stationary and fixed works; mental and creative works; entry into house – city – village; coronation, searching for king (high official, leader, employer); enjoyable and friendly activities, making friends; women to participate in sexual relations; auspicious deeds; teachings; collection of domestic items – treasure and cereal; acquisition of jewelry; initiation of water tank-pond-well.
In general, saintly activities are introduced during the prevalence of the left nostril. One must switch mode of breathing aptly at the time of initiating specific preferred undertaking. When breath is flowing from both the nostrils, the time is auspicious for mere worshipping & devotional activities renouncing fruits. This is the time to practice for enlightenment and liberation, giving up all types of connection with the world. This is a very important time for self-awakening and unifying with super consciousness. Worldly work should not be done during the time of sushumna (when breath flows through both the nostrils). Most of the astrologers have found that conformity to the maxims of ‘Swar Shaastras’ is more worthwhile than omens, and also favorable time can be opted for through Swara Yoga.
Shiva Swarodaya verse 1 to 50
TRANSLATION FROM THE ORIGINAL SANSKRIT
महेश्वरं नमस्कृत्य शैलजां गणनायकम् । गुरूं च परमात्मानं भजे संसारतारणम् ॥१॥ Maseshwaram namaskritya shailajaam gananaayakam । Guroom ch paramaatmaanam bhaje sansaartaaranam ॥१॥ By bowing down to Maheshwar (Lord Shiva), Parvati (Shailja) and Ganesha (Counterman/ Gananaayak), I pay obeisance to the Guru who is actually the Supreme Consciousness (Paramatma) and the protector of the world.
देव देव महादेव कृपां कृत्वा ममोपरि । सर्वसिद्धिकरं ज्ञानं कथयस्व मम प्रभो ॥२॥ Deva Deva Mahadeva kripaam kritvaa mamopari । Sarvasiddhikaram Jnyaam kathayasva mama Prabho ॥२॥
Devi said: O God of gods! Mahadev, have mercy on me, my Lord, and give me the knowledge which confers perfection and provides accomplishment (spiritual power).2
3. कथंब्रह्माण्डमुत्पन्नंकथंवापरिवर्तते।कथंविलयतेदेववदब्रह्माण्डनिर्णयम्॥३॥
Katham brahmaandamutpannam katham vaa parivartate . Katham vilayate deva vasa brahmaandanirnayam.
Tell me, O Lord, how the universe was originated, how changes happen and how it goes dissolution – disclose me that who the determinant of the creation is.
4. तत्त्वाद्–ब्रह्माण्डमुत्पन्नमं तत्त्वेन परिवर्तते । तत्त्वे विलीयते देवि तत्त्वाद्– ब्रह्माण्डनिर्णयः ॥४॥ Tatwaad-brahmaandamutpannam tattvena parivartate . Tattve viliiyate devi tatvaad-brahmaandanirnayah.
Ishwara said: The universe (creation) takes the cause of tattwas (subtle essence). It is maintained by them and eventually dissolves in them. O Goddess, tattwas are the origin of the universe.
5. तत्त्वमेव परं मूलं निश्चितं तत्त्ववादिभिः । तत्त्वस्वरूपं किं देव तत्त्वमेव प्रकाशय ॥५॥ Tattvameva param muulam nishcitam tattvavaadibhih. Tattvasvaruupam kim dev tattvameva prakaashaya.
Devi said: Tattwas (elements) are the root cause, discovered by the proponents of tattwas. O God, what is the features of those elements? Please disclose that to me.
6. निरञ्जनो निराकारो एको देवो महेश्वरः। तस्मादाकाशमुत्पन्नमाकाशाद्वायु सम्भवः ॥६॥ Niranjano nirakaro eko devo maheshwarah. Tasmaadaakaashamutpannamaakaashaadvaayu sambhavah.
Ishwara said: There is only one pure, birthless and formless Supreme Being (that is Lord Maheshvara) from which the akasha (sky/ether element) develops, and vayu (air element) comes from the sky.
7. वायोस्तेजस्ततश्चापस्ततः पृथ्वीसमुद्भवः । तानि पञ्चतत्त्वानि विस्तिर्णानि च पञ्चधा ॥७॥ Vayostejastatashcaapstatah prithviismudbhavah. Tani pancatattvaani vistirnaani ca pancadha.
Air produces Tejas (fire element), Tejas produces Aapas (water element), and Aapas originates Earth element. These five elements are spread all over the world in this fivefold way.
तेभ्यो ब्रह्माण्डमुत्पन्नं तैरेव परिवर्तते । विलीयते च तत्रैव तत्रैव रमते पुनः ॥८॥ Tebhyo brahmaandamutpannam tairava parivartate. Viliiyte ca tatraiva tatraiva ramate punah.
Creation is designed and sustained due to these five elements, which again fuses back into tattwas (five elements). (This is an uninterrupted subtle progression of creation.) Thus it again roll up to continue within the tattwas.
पञ्चतत्त्वये देहे पञ्चतत्त्वानि सुन्दरि । सूक्ष्मरूपेण वर्तन्ते ज्ञायन्ते तत्त्वयोगिभिः ॥९॥ Pancha tattvaye dehe Panchatattvaani sundari. Sookshmaroopena vartante gyaante tattvayogibhih.
O beautiful lady, the five elements are present in the body in a subtle form which arises from these five elements. This is known to expert yogis who are skilled in the science of elements.
अथ स्वरं प्रवक्ष्यामि शरीरस्थ स्वरोदयं । हंसचारस्वरूपेण भवेज्ज्ञानं त्रिकालजं ॥१०॥ Atha svaram pravakshyaami shareerastha svarodayam. Hamsacaarasvaroopena bhavejgyaanam trikaalajam.
I will now explain the knowledge of the origin of swaras abiding in the body. With the understanding of the svara, which moves as Hamso (i.e. the sound of the outgoing ham and the arrival So), one gains past, present and future knowledge.
गुह्याद्गुह्यातरंसारमुपकारप्रकाशनं।इदंस्वरोदयंज्ञानंज्ञानानांमस्तकेमणिः॥११॥
Guhyaadguhyaataram saaramupkaara prakaashanam. Idam svarodayam gyaanam gyaanaanaam mastake manih. 11
The knowledge of swara is the top-secret among the secrets and uncovers the spirit of all advantages. This science is the gem of all knowledge.
सूक्ष्मात्सूक्ष्मतरं ज्ञानं सुबोधं सत्यप्रत्ययं । आश्चर्यं नास्तिके लोके आधारत्वास्तिकेजने ॥१२॥ Sūkṣmātsūkṣmataraṁ jñānaṁ subōdhaṁ satyapratyayaṁ. Āścaryaṁ nāstikē lōkē ādhāratvāstikējanē.12.
This is the subtlest wisdom. It is comfortable to comprehend and is grounded on veracity. It is amazing for the atheist and the basis for the theists.
शान्ते शुद्धे सदाचारे गुरुभक्त्यैकमानसे । दृढचेते कृतज्ञे च देयं चैव स्वरोदयं ॥१३॥
shaante shuddhe sadaachaare gurubhaktyaikamaanase . drdhachete krtagye ch deyan chaiv svarodayan .13.
The knowledge of this swara yoga can be given only to one who is naturally calm, pure in attitude, good conduct, focused, devoted to the Guru, determined and grateful.
दुष्टे च दुर्जने क्रुधे नास्तिके गुरुतल्पगे । हीनसत्त्वे दुराचरे स्वरज्ञानं न दीयते ॥१४॥ dushte ch durjane krudhe naastike gurutalpage . heenasattve duraachare svaragyaanan na deeyate .14.
This knowledge of speech should not be given to the wife of wicked, villainous, angry, atheist, of evil character, irrational, adulterous.
श्रणु त्वं कथितं देवि देहस्थ ज्ञानमुत्तमम् । येन विज्ञानमात्रेण सर्वज्ञत्वं प्रणीयते ॥१५॥ shranu tvan kathitan devi dehasth gyaanamuttamam . yen vigyaanamaatren sarvagyatvan praneeyate .15.
Listen, O Devi, as I mention you the supreme wisdom abodes in the body, the right knowledge of which can only be the omniscient.
स्वरेवेदश्चशास्त्राणिस्वरेगान्धर्वमुत्तमम्।स्वरेचसर्वत्रैलोक्यंस्वरमात्मस्वरुपकं॥१६॥
Svarē vēdaśca śāstrāṇi svarēgāndharvamuttamam. Svarē ca sarvatrailōkyaṁ svaramātmasvarupakaṁ.16.
The knowledge of all the Vedas, Shastras and music is contained within the Swara. In the swara, there are three planes of subsistence (conscious, subconscious, unconscious). Swara is actually soul (self-illuminated).
स्वरहीनं च देवज्ञो नाथहीनं यथा गृहं । शास्त्रहीनं यथा वक्त्रं शिरोहीनं च यद्वपुः ॥१७॥
svaraheenan ch devagyo naathaheenan yatha grhan . shaastraheenan yatha vaktran shiroheenan ch yadvapuh .17.
All is futile without the knowledge of swara like an astrologist without the swara knowledge; a house without the master, a mouth without scriptures or a body without the head.
नाडीभेदं तथा प्राण तत्त्वभेदं तथैव च । सुषुम्नामि श्रभेदं च यो जानाति स मुक्तिगः ॥१८॥
naadeebhedan tatha praan tattvabhedan tathaiv ch . sushumnaami shrabhedan ch yo jaanaati sa muktigah .18.
The one who has distinction concerning the nadis, prana, tattwas and sushumna has the right to emancipation.
साकारे वा निराकारे शुभं वायुवलाकृतं । कथयन्ति शुभं केचित्स्वरज्ञानं वरानने ॥१९॥
saakaare va niraakaare shubhan vaayuvalaakrtan . kathayanti shubhan kechitsvaragyaanan varaanane .19.
O lady with beautiful face, either with a shaped or amorphous, swara does the most important work. Knowledge of the swaras is cogitated to be greatly fortunate.
ब्रह्माण्डखण्ड पिण्डाद्याः स्वरेणैव हि निर्माताः । सृष्टिसंहारकर्ता च स्वरः साक्षान्महेश्वरः ॥२०॥ brahmaandakhand pindaadyaah svarenaiv hi nirmaataah . srshtisanhaarakarta ch svarah saakshaanmaheshvarah .20.
All are originated merely by the swara in the macro and microcosmos. Swara is the basis of creation and annihilation and is truly Lord Shiva himself.
स्वरज्ञानात्परं गुह्यं स्वरज्ञानात्परं धनं । स्वरज्ञानात्परं ज्ञानं न वा दृष्टं न वा श्रुतं ॥२१॥
svaragyaanaatparan guhyan svaragyaanaatparan dhanan . svaragyaanaatparan gyaanan na va drshtan na va shrutan .21.
It has neither been seen nor heard anything more secret, more treasured or more erudite than the knowledge of Swara.
शत्रं हन्यात्स्वरबले तथा मित्रसमागमः । लक्ष्मीप्राप्तिः स्वरबले कीर्तिः स्वरबले सुखं ॥२२॥ Śatraṁ han’yātsvarabalē tathā mitrasamāgamaḥ. Lakṣmīprāptiḥ svarabalē kīrtiḥ svarabalē sukhaṁ.22.
With the strength of Swara, one can kill enemy and meet friends. Wealth, fame, happiness or pleasure are also attained by the power of Swara.
कन्याप्राप्ति स्वरबले स्वरतो राजदर्शन । स्वरेण देवतासिद्धिः स्वरेण क्षितिपो वशः ॥२३॥ kanyaapraapti svarabale svarato raajadarshan . svaren devataasiddhih svaren kshitipo vashah .23.
With the strength of Swara, one finds girl for marriage, audience from a king, accomplishment on God and subjection.
स्वरेण गम्यते देशो भोज्यं स्वरबले तथा । लघुदीर्घं स्वरबले मलं चैव निवारयेत् ॥२४॥
svaren gamyate desho bhojyan svarabale tatha . laghudeerghan svarabale malan chaiv nivaarayet .24.
Abroad travel and attainment of good food are possible with the strength of Swara. Even urination and defecation are also possible with Swara.
सर्वशास्त्रापुराणादि स्मृतिवेदाङ्गपूर्वकम् । स्वरज्ञानात्परं तत्त्वं नास्ति किञ्चिद्वरानने ॥२५॥ Sarvaśāstrāpurāṇādi smr̥tivēdāṅgapūrvakam. Svarajñānātparaṁ tattvaṁ nāsti kiñcidvarānanē.25.
There is nothing beyond the knowledge of Swara. All the shastras, puranas, smritis, vedanga are also nothing in comparison to Swara.
26. नामरुपादिकाः सर्वे मिथ्या सर्वेषु विभ्रमः । अज्ञानमोहिता मुदा यावतत्त्वं न विद्यते ॥२६॥
Nāmarūpādikā: Sarvē mithyā sarvēṣu vibhramaḥ. Ignōmōhitā mudā yavatatatvam na vidyātē 26.
You are under the illusion of name and form unless you discern the tattwas, and ignorance itself keeps you in the dark.
27. इदं स्वरोदयं शस्त्रं सर्वशस्त्रोत्तमोत्तमं । आत्मघटप्रकाशार्थं प्रदीपकलिकोपमं ।।२७॥
Idam svarōdayam śāstra sarvaśāstrōttama. Ātmaghaṭanā prakāśārthaṁ pradīpakālikōpamaṁ.27.
This Swarodaya test is the greatest of all scriptures, and like a flame it is able to ignite the abode of your own soul.
28. यस्मै कस्मै परस्मै वा न प्रोक्त्तः प्रश्नहेतवे । तस्मादेतत्स्वयं ज्ञेयमात्मनोवाss त्मनात्मनि ॥२८॥
Yasmai kasmai parasmai vā na prōkttaḥ praśnahētavē. Tasmādētatsvayaṁ jñēyamātmanōvāss tmanātmani.28.
Swarodaya knowledge should not be exposed merely to solve someone’s queries, nevertheless it should be learnt and understood for the self, by one’s own intelligence, in one’s own physique.
29. न तिथिर्न च नक्षत्रं न वारो गृहदेवता । न च विष्टिर्व्यतिपातो वैधृत्याद्यास्तथैव च ॥२९॥
Na tithīrna nakṣatra na gr̥ha dēvatāharū. Na ca viśirvyatipātō vaidr̥tyādyasthaiva ca 29.
You don’t need to confer the date, days, stars, gods, juxtaposition of stars or trisosha (disorders of the humors- phlegm, bile, wind) before beginning any work, if you have the swara knowledge.
30. कुयोगो नास्त्यतो देवि भविता व कदाचन । प्राप्ते स्वरबले शुद्धे सर्वमेव शुभं फलं ॥३०॥
Kuyōgō nāstyatō dēvī bhavitā ra sambhavataḥ. Prāpta svarabalē śudhē sarvamēva śubham phalam
O Goddess, the ominous moment had never come and will never come when the pure power of the swara is attained; since in that case all the fallouts will be propitious.
31. देहमध्ये स्थिता नाड्यो बहुरुपाः सुविस्तराः । ज्ञातव्याश्च बुधैः नित्यं स्वदेहज्ञानं हेतवे ॥३१॥
Dēhamadhyē sthitā nāḍyō bahurupāḥ suvistarāḥ. Jñātavyāśca budhaiḥ nityaṁ svadēhajñānaṁ hētavē.31.
There are varieties of nadis which spread throughout in this body. The sage (wise) must always discern them for right apprehending of their own body.
32. नाभिस्थानात्स्कन्धोर्ध्वमङ्कुराइव निर्गताः । द्विसप्ततिसहस्त्राणि देहमध्ये व्यवस्थिताः ॥३२॥
Nābhisthānātskandhōrdhvamaṅkurā’iva nirgatāḥ. Dvisaptatisahastrāṇi dēhamadhyē vyavasthitāḥ.32.
These nadis initiate like sprouts from the navel section, and outspread up to the shoulders. There are seventy-two thousands nadis which extend all the way through the body.
33. नाडिस्था कुण्डलीशक्तिर्भुजङ्गाकारशयिनी । ततो दशोर्ध्वगा नाड्योदशैवधः प्रतिष्ठिताः ॥३३॥
Nāḍīsthā kuṇḍalī śaktibhujaṅgakarṣāyinī. Tatō daśōradhvagā nādyōdaśaivadhā prasthitāḥ
In these nadis exist Kundalini energy, abiding in the composition of a serpent. Ten nadis encompass downwards and ten upwards.
34. द्वे द्वे तिर्यग्गते नाड्यौ चतुर्विंशतिसंख्यया । प्रधाना दशनाड्यस्तु दश वायुप्रवाहिकाः ॥३४॥
Dvē dvē tiryaggatē nāḍyau caturvinśatisaṅkhyayā. Pradhānā daśanāḍyastu daśa vāyupravāhikāḥ.
Two nadis are in each side, both existing in askew paths. Like so there exist twenty-four nadis of which ten are prominent for the alteration of ten vayus.
35. तिर्यगुर्ध्वास्तथानाड्यो वायुदेहसमन्विताः । चक्रवत्संथिता देहे सर्वाः प्राणसमाश्रिताः ॥३५॥
Tiryagurdhvāstathānāḍyō vāyudēhasamanvitāḥ. Cakravatsanthitā dēhē sarvāḥ prāṇasamāśritāḥ
All these nadis link resembling a circle from every single angle, up and down. They all are disciplined the by pranic force.
36. तासां मध्ये दश श्रेष्ठा दशानां तिस्त्र उत्तमाः । इडा च पिङ्गला चैव सुषुम्ना च तृतीयका ॥ ३६॥
Tāsāṁ madhyē daśa śrēṣṭhā daśānāṁ tistra uttamāḥ. Iḍā ca piṅgalā caiva suṣumnā ca tr̥tīyakā. 36.
Ten nadis are significant of all the nadis. Ida (moon), pingala (sun) and sushumna (neutral) are most important of the ten.
37. गान्धारी हस्तिजिह्वा च पुषा चैव यशस्विनी । अलम्बूषा कुहूश्चैव शङ्खिनी दशमी तथा ॥३७॥
Gāndhārī hastijihvā ca puṣā caiva yaśasvinī. Alambūṣā kuhūścaiva śaṅkhinī daśamī tathā.37.
The rest are gandhari, hastijihva, poosha, yashaswini, alambusha, kuhu and finally shankhini is the tenth.
POSITION OF THE NADIS
38. इडा वामे स्थिता भागे पिङ्गला दक्षिणे स्मृता । सुषुम्ना मध्यदेशे तु गान्धारी वामचक्षुणि ॥३८॥
Iḍā vāmē sthitā bhāgē piṅgalā dakṣiṇē smr̥tā. Suṣumnā madhyadēśē tu gāndhārī vāmacakṣuṇi
Ida nadi situates on the left side, pingala on the right side and sushumna nadi in the centre of the body, Gandhari situates in the left eye.
39. दक्षिणे हस्तिजिह्वा च पूषा कर्णे च दक्षिणे । यशस्विनी वाम कर्णे आनने चाप्यलम्बुषा ॥३९॥
Dakṣiṇē hastijihvā ca pūṣā karṇē ca dakṣiṇē. Yaśasvinī vāma karṇē ānanē cāpyalambuṣā.39.
Similiarly, Hastijihva lies in the right eye, in the right ear poosha situates, yashaswini in the left ear, alambusha in the mouth.
40. कुहूश्च लिङ्गदेशे तु मुलस्थाने तु शंङ्खिनी । एवं द्वारं समश्रित्य तिष्ठन्ति दशनाडिकाः ॥४०॥
Kuhūśca liṅgadēśē tu mulasthānē tu śaṅṅkhinī. Ēvaṁ dvāraṁ samaśritya tiṣṭhanti daśanāḍikāḥ
In the reproductive organs Kuhu situates and in the anal area shankhini lies. In this way all these ten nadis are instituted in the introductory of the body.
41.पिङ्गलेडा सुषुम्ना च प्राणमार्गे समाश्रिताः । एतहि दशनाड्यस्तु देहमध्ये व्यवस्थिताः ॥४१॥
Piṅgalēḍā suṣumnā ca prāṇamārgē samāśritāḥ. Ētahi daśanāḍyastu dēhamadhyē vyavasthitāḥ
Ida, pingala and sushumna, the three main channels, are situated in the pranic (vital force) route. These ten nadis are organized inward of the body.
42. नामनि नाडिकानां तु वातानां तु वदाम्यहम् । प्राणेssपानः समानश्च उदानोव्यान एव च ॥४२॥
Namāni nāḍikānā tu vatana tu vadamyahama. Prāṇē sa pānaḥ samānaśca udanōvyāna ēva ca .42.
I articulated you the names of the nadis, now I will say you vayus’ names associated to the nadis. They are prana, apana, vyana, udana, and samana.
43. नागः कूर्मोssथ कृकलो देवदत्तो धनञ्जयः । हृदि प्राणो वसेन्नित्यमपानो गुदमण्डले ॥४३॥
Nāgaḥ kūrmōsstha kr̥kalō dēvadattō dhanañjayaḥ. Hr̥di prāṇō vasēnnityamapānō gudamaṇḍalē.43.
Similarly, the subordinate pranas are naga, kurma, krik’ara, devadatta, dhananjaya. The ceaseless prana occurs in the heart and in the excretory organs apana vayu lies.
44. समानो नाभिदेशे तु उदानः कण्ठमध्यगः । व्यानो व्यापि शरीरेषु प्रधानाः दश वायवः ॥४४॥
Samānō nābhidēśē tu udānaḥ kaṇṭhamadhyagaḥ. Vyānō vyāpi śarīrēṣu pradhānāḥ daśa vāyavaḥ
Samana situates in the navel region, Udana is in the throat region while Vyana permeates throughout body. In this way ten airs (vayus) are notorious.
45. प्राणाद्याः पञ्च विख्याता नागाद्याः पञ्च वायवः । तेषामपि च पञ्चानां स्थानानि च वदाम्यहम् ॥
praanaadyaah panch vikhyaata naagaadyaah panch vaayavah . teshaamapi ch panchaanaan sthaanaani ch vadaamyaham .
I have conveyed you the five chief pranas, now I will say you the additional five vayus such as naga, etc. along with their locations.
46. उद्गारे नाग आख्यातः कूर्म उन्मीलने स्मृतः । कृकलः क्षुतकृतज्ज्ञेयो देवदत्तो विजृम्भणे ॥ ४६
Udgārē nāga akhyāhaḥ kūrma unamilnē smr̥tiḥ. Kr̥kalāḥ kṣātkr̥tajñēyō dēvadattō vijrambhanē. 46
Naga vayu works for belching and vomiting; kurma vayu’s function is to open and shut the eyes also blinking. In the same manner, krikara and devadatta are for sneezing and yawning respectively.
47. न जहाति मृतं वापि सर्वव्यापि धनञ्जयः । एते नाडीषु सर्वासु भ्रमन्ते जीवरुपिणः ॥
Na jahāti mr̥taṁ vāpi sarvavyāpi dhanañjayaḥ. Ētē nāḍīṣu sarvāsu bhramantē jīvarupiṇaḥ.
The dhananjaya vayu won’t abscond even after the death, and this pervades the whole body. This is how, the ten vayus (air) wander through all these nadis in the physique of the beings.
48. प्रकटं प्राणसञ्चारं लक्षयेद्देहमध्यतः । इडा पिङ्गलासुषुम्नाभिर्नाडीभस्तिसृभिर्बुधः ॥
Prakaṭaṁ prāṇasañcāraṁ lakṣayēddēhamadhyataḥ. Iḍā piṅgalāsuṣumnābhirnāḍībhastisr̥bhirbudhaḥ.
The learned people should lucidly comprehend the movement of the prana through the three nadis- ida, pingala and sushumna in the body.
49. इडा वामे च विज्ञया पिङ्गला दक्षिणे स्मृता । इडानाडीस्थिता वामा ततो व्यस्ता च पिङ्गला ॥४९॥
Iḍā vāmē ca vijñayā piṅgalā dakṣiṇē smr̥tā. Iḍānāḍīsthitā vāmā tatō vyastā ca piṅgalā.49.
Ida is be recognized to be positioned on the left side and pingala on the right (of spinal cord), overlaying (like snakes) each other.
50. इडायां तु स्थितश्चन्द्रः पिङ्गलायां च भास्करः । सुषुम्ना शम्भुरुपेण शम्भुर्हंसस्वरुपतः ॥५०॥
Iḍāyāṁ tu sthitaścandraḥ piṅgalāyāṁ ca bhāskaraḥ. Suṣumnā śambhurupēṇa śambhur’hansasvarupataḥ.50.
In ida nadi the moon is located and the sun in pingala nadi. Sushumna nadi is the place of lord Shiva in the form of Hamsa (the resonance of the exhalation Ham and inhalation Sa breath).
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