MSc Yoga - Semester 2

HATHA YOGA PRADIPIKA – ANSWERS TO 10 MARKS QUESTIONS

Note:
• Sequence of 10 Marks Questions from the Question Bank have been changed, to list them in the order of
appearance of topics in HYP book.
• All the verses mentioned as ‘Vx.x’ are by default referring to Hatha Yoga Pradipika. ‘GS’ refers to Gheranda
Samhita, where page numbers have been mentioned as ‘Px’.

Table of Contents

Define Hatha Yoga & Explain the Misconceptions of Hatha Yoga ................................................ 2
Define Hatha Yoga and its misconceptions. Present Hatha Yoga as a science of purification. ...... 2
What are the factors of success and failure of Hatha Yoga? ........................................................ 2
Explain about the ideal place and hermitage for Hatha Yoga practice. ........................................ 3
Write in detail about food and highlight Mitahara, characteristics of Pathya, Apathya ............... 4
Explain Shatkarmas in the light of Hatha Yoga Pradipika. ........................................................... 6
Explain Yama and Niyama (10 each) in detail according to Hatha Yoga. ...................................... 6
Critically analyze the physiology of asanas in curing different ailments....................................... 7
Write the benefits and contraindications of: Dhanurasana, Gomukhasana, Ardha
Matsyendrasana, Paschimottanasana ........................................................................................ 7
Write the benefits and contraindications of: Ushtrasana, Shalabhasana, Matsyasana,
Mayurasana ............................................................................................................................... 9
Explain meditative postures according to Hatha Yoga. .............................................................. 10
Explain Nadishodhana Pranayama with its all features in the light of HYP. ............................... 14
Name Ashta Kumbhakas and how Sitali and Seetkari influence on reducing the intensity of
passions? .................................................................................................................................. 16
How Mudras are means to attain siddhis? Explain any three. ................................................... 17
Explain the Spiritual, Therapeutical and Psychological benefits of Vipareeta Karni and Maha
Mudra. ..................................................................................................................................... 21
Give a brief note on three Bandhas. ......................................................................................... 24
Explain four stages of Nadanusandhana. .................................................................................. 30
Gheranda Samhita - Explain five methods of Dharana - Pancha Dharana. ................................ 32
Gheranda Samhita - Elaborate different Samadhis.................................................................... 32
Gheranda Samhita - Explain any two samadhis listed below: Dhyana Yoga Samadhi, Nada Yoga
Samadhi, Rasananda Yoga Samadhi .......................................................................................... 32

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 HYP – 10 Marks Q&A
(1)
V1.2, P27. V1.3, P29.
Define Hatha Yoga &
Explain the Misconceptions Hatha Yoga – Meaning and definition:
of Hatha Yoga 1. Hatha = Willful or Forceful
2. Yoga of activity
3. Yoga of balance: Sun (Ha), Pingala + Moon (tha), Ida
Go To Top 4. Designed to align and calm your body, mind & spirit in preparation for meditation
5. Hatha Yoga’s sole purpose is for preparing oneself for the highest state of Raja Yoga, i.e
Samadhi (for awakening of the Kundalini)
6. Objectives of Hatha Yoga:
I. Kriyas: For purification (shodhana) of body
II. Asanas: To make the body strong (Dhruda) and disease-free (Arogya)
III. Pranayama: To make the body light (Laghavam)
IV. Mudras & Bandhas: To steadiness (Sthairyam)
V. Meditation: For spiritual absorption or liberation (Raja Yoga)

Misconceptions of Hatha Yoga:

1. Highest state of Raja Yoga is unknown due to misconceptions created by varying ideas
and concepts. Swami Swatmaram offers light on Hatha Yoga in goodwill & as a blessing.
2. Many sages, many opinions.
3. If we try to follow and believe that every path is applicable to us, we will never attain
final experience.
4. One has to follow an ordered system from beginning to end, without diverging and
trying other systems and gurus along the way.
5. Believing in one system, following it for a while and then leaving it for another, leads
nowhere.

(2)
Same as Q1 above, plus:
Define Hatha Yoga and its
misconceptions. Present Hatha Yoga as a science of purification:
Hatha Yoga as a science of 1. Purification by removing the imbalance of Doshas.
purification. 2. Balance of Ida & Pingala – Sympathetic and Parasympathetic systems.
3. Hatha Yoga practices have therapeutic benefits, however they are not exclusively meant for
Go To Top therapy.
4. Helps a fit person to progress towards the highest foal of life – self-realization.

(3)
V1.16.1, P54. V1.15, P50.
What are the factors of
success and failure of Factors of success of Hatha Yoga:
Hatha Yoga? 1. Utsaha – Enthusiasm
2. Sahasa – Perseverance
3. Tattvajnana – Discrimination
Go To Top 4. Nischaya – Unshakable faith
5. Dhairya – Courage
6. Janasangha Parityaga – Avoiding the company of common people

Factors of failure of Hatha Yoga:

1. Atyahara – Overeating
2. Prayasshva – Exertion
3. Prajalpa – Talkativeness
4. Niyamagraha – Adhering to rules (Being inflexible)
5. Janasangashcha – Being in company of common people
6. Lolyam – Unsteadiness

(4)
V1.12, 1.13, 1.14.

Ideal place for Hatha Yoga practice:

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Explain about the ideal
place and hermitage for
Hatha Yoga practice.
Go To Top
Description of Yoga Hermitage:
Esoteric meaning of description of Hermitage:
Relevance of Hermitage explanation in modern day:
1. Yogi should live alone in a Hermitage.
2. Practice in a place of length of a bow (1.5 meters).
3. Where there is on hazard from Rocks, Fire or Water.
4. Is in a well-administered, virtuous kingdom.
5. Where good alms (bhiksha) can be easily attained.
1. Room should have small door:
This is assuming that people might be of shorter height.
2. Without window:
So that the hermitage inside would be dark, which is conducive for concentration, not to be
distracted from external disturbances.
3. Without holes or cracks:
So that the insects etc do not enter the place.
4. Neither too high nor too low:
Not too low so that one can enter and sit/stand inside easily. Not too high so that it doesn’t
become difficult to clean the ceiling.
5. Spotlessly clean:
An obvious point, relevant even today.
6. Wiped with cow-dung:
Cow dung, which is digested grass, is a natural disinfectant. This may not be feasible today
in urban homes though.
7. Free from animals and insects:
So that one does not get disturbed and can focus on the Sadhana. Insects can bring
diseases, hence the place should be kept free from insects also.
8. Outside:
a. Open platform with thatched roof:
So that in summers, when its too hot to practice indoors, Sadhaka can practice
outside where there is shade. Sadhaka could also sleep outside.
b. A well:
So that the Sadhaka can avoid straining oneself to fetch the water from long
distances. Fresh water is necessary for maintaining one’s own Shuchi, as well as for
Kriyas.
c. Surrounding well (fence):
So that the predators can be kept away. And the spiritual vibrations and magnetic
power can be contained within this space, and any negative external influences can
not penetrate easily.
9. Appearance of a hermitage should be pleasant
• They indicate the way a Sadhaka should structure himself and his mind.
• The mind has to be protected from outside influences, and the body should have a good
defense mechanism.
• Mind and body should be kept pure, simple and modest.
• Then they will cultivate spiritual vibrations, and conditions will be conducive for the Atma to
manifest itself.
• Structure of Hermitage is an external symbol of one’s own self and of what will be achieved
through Sadhana.
• Therefore a Sadhaka should try to live as simply and as self-sufficiently as possible.
Possessions – minimum, Surroundings – uncluttered, clean.
• So all the energy can be directed towards spiritual unfoldment.
• Above explanation of Hermitage is as per the olden days.
• In the current times, following could be considered.
• No harm in having windows, as long as they are covered with curtains, and they can have
fly-screens to keep the insects away.
• Other modern equivalent adaptations can be made for the above points, while complying to
the intent of these points.
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(5)
Write in detail about food About food:
and highlight Mitahara,
characteristics of Pathya,
Apathya
Go To Top
Mitahara:
Mitahara is defined as:
Pathya Ahara – Sattwic Food:
V1.57, 1.58, 1.59, 1.60, 1.61, 1.62, 1.63.
1. <Please write couple of points about why food is necessary for Sadhaka. Then couple of
points of why especially Sattwic food is important for Sadhaka>.
2. Who can become perfect (siddha) after a year:
I. One who is Brahmachari
II. Takes moderate and pure food
III. Is regular and intent on Yoga
IV. Renounces (attachment to sensual experience)
• Means sattvic food
• Light food
• Easy to digest
• Heavy food leads to tamasic state, induces sleep
• Overeating – Rogi, Sattwic diet - Yogi
1. Agreeable food
2. Sweet food
3. Leaving 1/4th of stomach free
4. Eaten as offering to Shiva
1. Agreeable food:
I. Agreeable to one’s metabolism
II. Disagreeable means:
a. Bad tasting
b. Poisonous to the system
2. Sweet food:
I. Fresh food
II. Pleasant tasting good
III. Not necessarily that which has extra sugar
3. Leaving 1/4th stomach free:
I. Stomach should never to overloaded
II. Half filled with food
III. 1/4th filled with water
IV. 1/4th filled with air
4. Eaten as offering to Shiva:
I. Yogi should not feel that he is eating for himself.
II. Think that you are nourishing the body for its maintenance.
III. So that your consciousness can continue the spiritual evolution process.
1. Qualities of Pathyahara:
I. Nourishing food
II. Sweet food
III. Mixed with ghee
IV. Mixed with milk
V. Should nourish the dhatus
VI. Should be pleasing
VII. Should be suitable
2. Examples of Pathyahara:
Most conducive foods for the Yogi are -
I. Grains (Vitamin B-complex, Carbohydrates)
i. Wheat
ii. Rice
iii. Mung and such pulses
II. Liquids
i. Pure water (purification)
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 ii. Milk
iii. Ghee (Milk & Ghee maintain mucous lining of digestive & alimentary
canal, neutralizes acidity or heat)
iv. Honey (Easily digestible whole food)
III. Sugar (Efficient functioning of brain, other bodily processes)
i. Brown sugar
ii. Sugar candy (crystalized sugar – Kallu Sakkare)
IV. Greens
i. Dry ginger
ii. Patola fruit (species of cucumber – Heerekayi type)
iii. Five vegetables (Leafy spinach-type)
1. Balasaka
2. Kalasaka
3. Patola Patraka
4. Vastaka
5. Himolochika

What should be avoided by a Yogi:

1. Fire
2. Mixing with women
3. Long pilgrimages
4. Bad company
5. Bathing in early morning (if living in Himalayas)
6. Fasting
7. Doing tasks which produce pain in the body

Apathya Ahara – Rajasic & Tamasic Food:

1. Qualities of Apathyahara:
Unhealthy diet should not be taken -
I. Which is reheated after becoming cold
II. Which is dry (devoid of natural oil content)
III. Which is excessively salty or acidic
IV. Which is excessively spicy
V. Which is stale
VI. Which has too many (non-compatibly mixed) vegetables

2. Examples of Apathyahara:
Foods which are prohibited for the Yogi are -
I. Taste-wise:
i. Bitter
ii. Sour
iii. Pungent
iv. Salty
v. Heating
vi. Oil
vii. Sour Gruel (ex: Oats)
II. Liquids:
i. Oil
ii. Alcohol
iii. Curds
iv. Buttermilk
v. Oil cakes
III. Grains, Powders:
i. Sesame
ii. Mustard
iii. Horsegram
iv. Asafoetida (Heeng)
IV. Greens:
i. Green vegetables (other than ordinary)
ii. Fruit of Jujube
iii. Garlic

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 V. Non-veg:
i. Fish
ii. Flesh-foods

(6)
V2.21 - 2.41.
Explain Shatkarmas in the
light of Hatha Yoga 1. Purpose and utility of Shatkriyas:
Pradipika. 1.1. When fat of mucous is excessive.
1.2. Six cleansing techniques to be practiced before Pranayama.
1.3. People in whom Doshas (Vata-Wind, Pitta-Bile, Kapha-Phlegm/Mucus) are already
Go To Top balanced, should not do these.
1.4. Shatkriyas create harmony between the major Pranic Flows – Ida & Pingala.
1.5. Shatkriyas help attain physical & mental purification & balance.

2. General benefits of Shatkrias:

2.1. One is freed from excesses of the Doshas.
2.2. Success in Pranayama practice is achieved without strain.
2.3. Good to overcome lot of diseases completely.
2.4. Creates harmony in body and mind.
2.5. Energy can flow through the body freely.
2.6. Its very good for general health.
2.7. It increases one’s capacity to work, think, digest, taste, feel, experience, etc.

3. The Shatkriyas:
3.1. Kapalabhati (Purification of the frontal lobes of the brain and lungs)
3.2. Trataka (Cleansing and strengthening of the eyes)
3.3. Neti (Cleansing of the nasal passage)
3.4. Dhouti (Cleansing of the digestive track, upto stomach)
3.5. Nauli (Massaging of the abdomen)
3.6. Basti (Cleansing of the colon)

4. Why one should practice Shatkriyas before Pranayama:

To be able to do Pranayama practices successfully without strain -
4.1. Imbalances in the Doshas should be removed. Shatkriyas regulate the production of the
Doshas.
4.2. Excess body fat should be reduced.
4.3. Mucus blocking the respiratory tract should be removed.
4.4. Gas in the stomach should be removed.
4.5. Gas in the intestine should be removed.

(7)
V 1.16.2, 1.16.3 P56
Explain Yama and Niyama
(10 each) in detail Yamas according to Hatha Yoga:
according to Hatha Yoga. 1. Ahimsa (Non-violence)
2. Satya (Truth)
3. Asteya (Non-stealing)
Go To Top 4. Brahmacharya (Continence – Being absorbed in a pure state of consciousness)
5. Kshama (Forgiveness)
6. Dhruti (Endurance, Perseverance)
7. Daya (Compassion)
8. Arjavam(Humility)
9. Mitahara (Moderate diet)
10. Shoucha (Cleanliness)

Niyamas according to Hatha Yoga:

1. Tapah (Penance, Austerity – Sharirika, Vachika, Manasika. Sattwic, Rajasic, Tamasic)
2. Santosha (Contentment)
3. Astikyam (Belief/Faith in supreme God)
4. Daanam (Charity)
5. Ishwara Poojanam (Workshop of God, Ishwara Pranidhana)

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 6. Siddhanta Vakya Shravanam (Listening to the recitations of sacred scriptures)
7. Hree (Modesty)
8. Mati (A discerning intellect)
9. Japa (Mantra repetition)
10. Hutam (Sacrifice)

(8)
Answer for this question seems to be in V1.17, however explanation of this verse is not satisfactorily
Critically analyze the mapping to the essence of the question.
physiology of asanas in
curing different ailments. Could not find satisfying explanation in GS also. Or may be we didn’t search enough/properly in GS.

Go To Top

(9) Dhanurasana (V1.25, GS P201)

Benefits: Contraindications:
Write the benefits and
1. Stimulates the solar plexus (Manipura Chakra). 1. Do not practice if suffering from:
contraindications of:
2. Regulates the Digestive, Excretory and a. Weak heart
Dhanurasana,
Reproductive organs. b. High BP
Gomukhasana, Ardha
3. Removes gastrointestinal disorders, dyspepsia c. Hernia
Matsyendrasana,
(indigestion), chronic constipation and d. Colitis
Paschimottanasana
sluggishness of liver. e. Peptic/duodenal ulcers
4. Massages the Liver, Pancreas; hence useful for 2. Should not be done at night, as it
Yogic management of Diabetes. stimulates the adrenal glands and
Go To Top 5. Stimulates and massages the Kidneys. Sympathetic Nervous System.
6. Alimentary canal is toned & reconditioned.
7. Heart is given a gentle massage, with lying on
diaphragm with arms stretched back, chest fully
expanded.
8. Useful in treatment of various Chest ailments.
9. Stimulates & regulates the Endocrine glands, esp
Thyroid & Adrenal glands; induces production of
Cortisone (useful in stress response).
10. Adjusts the vertebral column (spinal column is
realigned).
11. Straightens hunched back.
12. Straightens the dropping shoulders; all three due
to backward bend.
13. Recommended for treating certain types of
Rheumatism.
14. Regulates menstrual cycle
15. Corrects female infertility, if cause is not due to
deformity in organs themselves.
16. Excess weight is reduced around abdominal area.
17. Easier variations are prescribed especially for
treatment of spinal disorders, such as slipped
disc, spondylitis or sciatica.
Gomukhasana (V1.20, GS P196)

Benefits: Contraindications:
1. Tones the muscles and nerves around shoulders 1. No contra-indications (as per Gheranda
& cardiac plexus. Samhita)
2. Nadis in the legs are squeezed, Nadis connected
with reproductive organs & glands are
influenced, thus regulating the hormonal
secretions.
3. On a pranic level – affects the Vajra Nadi and
prevents Prana from flowing outward.
4. Prana is directed to and accumulated in
Mooladhara Chakra.

7
5. Prana can’t escape through the hands, as fingers
are interlinked.
6. Creates a complete energy circuit flowing in the
spinal region.
7. Arms form the shape of eight or infinity, this
represents the complete balance of Prana,
between the higher & lower forces, and positive
& negative aspects.
8. Induces relaxation.
9. Relieves backache, sciatica, rheumatism, general
stiffness in in shoulders and neck, writer’s cramp.
10. Beneficial for spondylitis in upper vertebral
column.
11. Helps normalize if vertebral disc between two
vertebras becomes displaced.
12. Strengthens the ligaments.
13. Removes cramps in the legs.
14. Removes stiffness from the feet.
15. Makes the legs foot muscles supple.
16. Improves posture by increasing the energy and
awareness.
Ardha Matsyendrasana (V1.26, GS P210)

Benefits: Contraindications:
1. Stimulates the Manipura Chakra. 1. Pregnant women should avoid.
2. Awakens the dormant potential of Sushumna 2. People suffering from the following
Nadi. should practice under expert guidance:
3. Increases the vital capacity of Manipura Charka, a. Peptic ulcer
so that it can sustain the effects of Kundalini b. Hernia
awakening. c. Hyperthyroidism
4. Massages abdominal organs, alleviating digestive 3. Following people should not do this
ailments. practice:
5. Increases digestive fire to an incredible capacity. a. Heart disease
6. Eliminates imbalances & diseases. b. Sciatica
7. Awakens the serpent power. c. Slipped disc
8. Brings equilibrium in the Bindu Charka.
9. Stimulates & regulates the secretion of Pancreas,
Liver.
10. Used in management of Diabetes, as it
stimulates insulin production by activating the
Pancreas.
11. Good for Spleen, Kidneys, Stomach and
Ascending & Descending Colons.
12. Useful in treatment of Diabetes, Constipation,
Dyspepsia, Urinary problems.
13. Tones the nerve roots.
14. Tones the nerves of the spine.
15. Makes back muscles supple.
16. Relieves lumbago and muscular spasms.
17. Recommended in cases of Lumbago,
Rheumatism, Slipped Disc.
18. Relieves the tension in back muscles.
19. Reduces tendency of the adjoining vertebrae to
develop inflammatory problems and calcium
deposts.
20. Adjusts and aligns the vertebral column.
21. Under expert guidance, can be used for Yogic
management of Sinusitis, Hay Fever, Bronchitis,
Constipation, Colitis, Menstrual disorders,
Urinary track disorders and Cervical spondylitis –
as long as it can be performed without any
discomfort.

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 Paschimottanasana (V1.29, GS P217)

Benefits: Contraindications:
1. Best among the asanas. 1. People with following conditions should
2. Pranic currents rise through Sushumna Nadi. not perform:
3. Digestive fire increases. a. Sciatica
4. Abdomen becomes flat. b. Slipped disc
5. Practitioner becomes free from diseases. c. Spondylitis
6. Activates Manipura Chakra, releases Prana d. Hernia
through Sushumna. e. High BP
7. Strengthens the digestive organs and tract. f. Heart disease
8. Stretches the whole spinal column and Central 2. Not suitable during Pregnancy.
Nervous System through which Sushumna runs.
9. Enables nervous and pranic impulses to pass
directly up to the higher centers.
10. Back, Shoulders, Arms, Leg muscles are toned by
stretching them in relaxed manner, without
straining.
11. Massages the visceral organs. Especially
Pancreas, Spleen, Kidney, Liver, Reproductive
organs, Adrenal glands, Abdominal muscles.
12. Useful in Yogic management of Digestive
disorders, especially Diabetes, Constipation,
Flatulence, Loss of appetite.
13. Reproductive organs are toned, sexual disorders
can be relieved.
14. Regulates the menstrual cycle.
15. Dynamic form helps remove excess fat deposits
from abdomen and thinghs.
16. Helps remove tension by regulating the Adrenal
glands and the whole system.
17. Numerous effects promotes Health & Harmony.
(10) Ushtrasana (GS P248)
Benefits: Contraindications:
Write the benefits and 1. Beneficial for digestive and reproductive 1. People who feel giddy when looking
contraindications of: systems. down from high place.
Ushtrasana, Shalabhasana, 2. Stretches the stomach and intestines, alleviating 2. People with following conditions:
Matsyasana, Mayurasana constipation. a. High BP
3. Backward bend loosens up the vertebrae, b. Severe back ailments such as
stimulates the Spinal nerves, relieving Backache, Lumbago (No without expert
Go To Top Lumbago, Rounded back and Drooping guidance)
shoulders. 3. Those with enlarged Thyroid should
4. Front of the neck is fully stretched, toning the take care.
organs and regulating the Thyroid gland.
5. Helpful for people suffering from Asthma.
Shalabhasana (GS P242)
Benefits: Contraindications:
1. Strengthens Lower back, Pelvic organs. 1. Should not be practiced by people with:
2. Tones the Sciatic nerves, providing relief from a. Weak heart
Backache, Mild Sciatica, and Slipped Disc as long b. Coronary thrombosis
as conditions are not serious. c. High BP
3. Tones and balances functioning of Liver, d. Peptic ulcer
Stomach, Bowels, and other Abdominal organs. e. Hernia
4. Stimulates the Appetite. f. Intestinal Tuberculosis
5. Stimulates the whole Autonomic Nervous
System, especially the Parasympathetic outflow,
as Parasympathetic nerves are particularly
prominent in regions of Neck & Pelvic.
6. Poorna Shalabhasana: Many of the benefits of
inverted asanas also apply.
Matsyasana (GS P207)
Benefits: Contraindications:

9
 1. Stretches the intestines. 1. People who suffer from following
2. Tones the abdominal organs, useful for conditions should not do:
Abdominal ailments. a. Heart disease
3. Relieves inflamed and bleeding piles. b. Peptic ulcer
4. Relieves constipation. c. Hernia
5. Pelvic region is given good stretch. Pressure of d. Back conditions
feet on the thighs greatly reduces blood 2. Should not be attempted during
circulation in the legs, diverting it to the pelvic Pregnancy.
organs.
6. Prevents and removes disorders of the
reproductive system.
7. If practiced prior to Pregnancy, can help alleviate
pain in the lower back which may be experienced
during Pregnancy.
8. Recirculates stagnant blood in the back.
9. Relieves Cervical Spondylitis and stress in the
Lower back.
10. Lungs are expanded, Deep respiration takes
place, alleviating disorders like Asthma,
Bronchitis or Kapha Dosha imbalances.
11. If there is swelling in the neck due to Tonsilitis,
Helps to remove the swelling of the neck, if
massaged in this position.
12. Thyroid gland functioning is regulated, Thymus
gland is stimulated, boosting the immune
system.
13. Youthfulness and vitality are increased.
14. If held for long period of time without strain,
gives a feeling of openness to meditation
practice.
Mayurasana (V1.31, GS P224)
Benefits: Contraindications:
1. Quickly alleviates all diseases like enlargement of 1. People suffering from following should
the glands, dropsy and other stomach disorders not do:
(alleviates constipation, flatulence, indigestion, a. Peptic Ulcers,
dyspepsia, chronic gastritis). b. Hernia,
2. Purifies the blood. c. Heart disease,
3. Rectifies imbalances of the Doshas (Vata, Pitta, d. High blood pressure,
Kapha). e. Brain tumours or ear, eye or
4. Reduces to ashes all the food taken nose infections must first cure
indiscriminately. their condition.
5. Kindles the gastric fire. 2. If practiced when Wind Disorder is
6. Enables destruction of the even deadly poison. present, air may rise upward, and
7. Promotes digestion and elimination of toxins, so during breath retention the retained
that poisonous substances are not circulated or wind could cause pain to develop in the
stored. chest.
8. Heart is massaged, circulation is improved, 3. Not to be attempted if there is any sign
metabolism is stimulated. of illness or physical weakness.
9. Endocrine glands are regulated, their secretion is 4. Not advised during menstruation.
harmonized. 5. Pregnant women are strongly advised
10. Not only back muscles and spinal column, but not to practice this.
muscles all over the body are strengthened.
11. Invigorates the entire system.
12. Can awaken Kundalini.

(11)
V1.34-1.54
Explain meditative postures
according to Hatha Yoga. Meditative Postures according to Hatha Yoga:

1. Siddhasana/Siddha Yoni Asana/Muktasana/Guptasana (V1.35-1.43)

Go To Top
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2. Padmasana (V1.44-1.49)
3. Simhasana (V1.50-1.52)
4. Bhadrasana (V1.53-1.54)

Few more postures that might qualify to be meditative postures are:

(However, request you to verify these with the experts please)

1. Guptasana (GS P206) – Variation of Siddhasana (V1.35-1.43)

2. Gorakshasana (GS P215) – Variation of Bhadrasana (V1.53)
3. Swastikasana (V1.19)
4. Gomukhasana (V1.20)
5. Veerasana (V1.21)
6. Koormasana-1 (V1.22)
7. Pashchimottanasana (1.28)
8. Shavasana (V1.32)
9. Muktasana/Sukhasana (GS P183)
10. Vajrasana (GS P185)
11. Mandukasana (GS P234)
12. Yogasana (GS P254)

Details of the Meditative Postures according to Hatha Yoga:

1. Siddhasana/Siddha Yoni Asana (V1.35-1.43)

Best amongst the asanas is Siddhasana!

I. How to perform Siddhasana:

1. Siddhasana is for men.
2. Sit on the floor.
3. Heel of left foot pressing the perineum (area between the anus and
genital organ).
4. Right foot heel pressing the pubis, directly above the generative organ.
5. Push the toe and edge of the right foot in between the left thigh and calf
muscles.
6. Make sure body is comfortable and steady, spine erect.
7. Lower the chin towards the collarbone, relax the head.
8. Shambhavi Mudra – Gaze int othe eyebrow center.
9. Through securing Siddhasana, the three Bandhas (Moola, Uddiyana,
Jalandhara) occur by themselves.
10. In Siddha Yoni Asana is for women – in which lower heel (of left foot) is
pressed into the opening of the vagina and the upper heel rests against
the clitoris.

II. Variations of Siddhasana:

1. One variant: Is done without lowering the head, i.e the head remain erect,
with eyes closed.
2. Another variant: Best for those who are unable to sit in the actual way
explained. Place the heel above the penis, and the other heel on top of
that.
3. Three more variants, which are actually different asanas, in which leg and
feet positions vary in all four postures:
• Siddhasana (Pose of Perfection)
• Muktasana (Pose of Liberation):
Placing the left heel under the anus, and the right heel above it.
• Vajrasana (Thunderbolt pose, regulates Vajra Nadi):
Kneeling and placing the buttocks between the heels, the right
big toe overlapping the left.
• Guptasana (Secret Pose):
Feet are placed between the thigh and calf muscles so that the
heel underneath presses the anus. However, when the left heel
presses the perineum, it is Siddhasana.
11
 III. Benefits of Siddhasana:
1. Purely meditative posture.
2. Designed to channel the Prana, the vital energy, directly to Ajna Chakra.
3. Shambhavi Mudra stimulates Ajna Chakra so that the pranic impulses
coming up from the lower centers can be received.
4. Chin touching the chest, automatically forms Jalandhara Bandha. This
adjusts the Heart Rate, Blood Pressure, and Brain Wave pattern.
5. Siddhasana enables you to handle the changes that take place in the body
during deep meditation.
6. Siddhasana prevents depression from occurring during meditation, as it
stops the blood pressure from falling too low, regulates the production of
the male hormone testosterone, and helps maintain the inner body
temperature.
7. Stabilizes the two lower psychic ceners – Mooladhara Chakra and
Swadhishtana Chakra, redirecting the Prana upwards towards the higher
centers.
8. On a Pranic level, Siddhasana balances the alternating flows of Ida and
Pingala Nadis, this activating Sushumna.
9. Siddhasana is easier to practice and maintain than Padmasana, as feet are
less likely to fall asleep & body is locked firmely in its position in
Siddhasana.
10. Siddhasana also stabilizes cardiac function, and if practiced throughout
life, it bestows protection from emotional ravages and stabilizes the
passions, preventing later cardiac demise.
11. Siddhasana is best practice for most people, even those with large thighs.
12. Siddhasana is essential for those who wish to observe celibacy.
13. If one can master Siddhasana, one will acquire the Siddhis.
14. How can a sitting position purify the Nadis:
Pressure on the perineum stimulates Mooladhara Chakra, the point at
which the 3 major Nadis originate, and while the posture is being
maintained, Electrical and Pranic impulses are constantly flowing up to the
brain, purifying the Nadis and removing all blockages. Also meridians in
the feet are stimulated and they are connected with the visceral organs
(ex: stomach, gallbladder, liver, spleen, kidneys, etc) and all the organs
have important roles to play in purifying the blood.
15. Yogi who meditates on the Self or Atma, takes moderate diet and pure
food, practices Siddhasana for 12 years, attains perfection or Siddhi.
16. When the flow of Prana is stabilized, breath stops spontaneously (Kevala
Kumbhaka), and a mindless state (Unmani) arises by itself.
17. When the mind is quiet, and body is fit for prolonged meditation, then all
you need to Siddhasana.

2. Padmasana (V1.44-1.49)

People with sciatica or sacral infections should NOT DO Padmasana until the problem is
alleviated.

I. How to perform Padmasana:

Technique-1:
1. Bend right knee, bring the foot up to the right buttock.
2. Place right foot so that the ankle rests high up on the left thigh close to
the hip.
3. Bend left leg in the same way and place the foot high up on the right thigh
close to the hip.
4. Hands on the knees either in Chin Mudra or Jnana Mudra.
5. Bend the head forward in a relaxed position.
6. Spine erect.
7. Practice Nasikagra Drishti (nose-tip gazing).
8. This is the traditional practice of Padmasana.

12
 9. Today Padmasana is commonly practiced by sitting as explained above,
except that the head remains erect and the eyes are closed.

Technique 2 – Baddha Padmasana:

10. Place the legs correctly in Padmasana.
11. Take the arms behind the back, and cross them over each other.
12. With the right hand, hold the right toes (or just the big toe) and with the
left hand, hold the left toes (or just the big toe).
13. This is the upright position of Baddha Padmasana.
14. In the final position of Baddha Padmasana bend forward, resting the
forehead on the ground.

Technique 3 – Baddha Padmasana:

15. Place the legs correctly in Padmasana and put the palms of the hands on
the knees.
16. Practice Jalandhara Bandha and Moola Bandha with Vajroli Mudra.
17. Gaze at the mid-eyebrow centre or the tip of the nose.
18. Kechari Mudra can also be performed throughout.

II. Benefits of performing Padmasana:

1. Padmasana specifically balances Prana, and Siddhasana maintains BP and
balances both the Pranic and Mental forces.
2. Padmasana is the ‘destroyer of disease’. It brings about changes in the
metabolic structure and brain patterns and this helps create balance in the
whole system.
3. It presses and stimulates the acupuncture meridians of the stomach,
gallbladder, spleen, kidneys and liver.
4. Padmasana tones the sacral and coccygeal nerves by supplying them with
an increased flow of blood. Blood flow is decreased and directed to the
abdominal region. This is helpful for people with emotional and nervous
disorders.
5. Potential force in the pranic system and the higher faculties are
awakened.

3. Simhasana: (V1.50-1.52)

I. How to perform Simhasana:

Technique 1:
1. Keep the left foot under the right buttock so that the heel presses the
right side of the perineum, or in women it will press the right side of the
vagina.
2. Place the right foot in the same manner, pressing the opposite side of the
perineum or vagina, so that the feet cross each other.
3. For this position the feet and ankles need to be very flexible.
4. Place the palms of the hands on the knees and spread the fingers apart.
5. Bend the head forward into semi-Jalandhara Bandha and focus the eyes
on the nose-tip in Nasikagra Drishti.
6. Open the mouth wide and extend the tongue as far as possible.

Technique 2 – Simhagarjanasana:
7. Place the right foot under the right buttock and the left foot under the left
buttock and separate the knees widely.
8. This is sitting position of Bhadrasana.
9. Hands can be placed on the ground with the fingers pointing towards the
body. In this position there is pressure on the balls of the palms.
10. Raise the chin 2-3 inches, practice Shambhavi Mudra.
11. Extend the tongue as far as comfortable.
12. Inhale deeply through the nose and exhale making a roaring sound like a
lion – ‘aaahhhh’.
13. The sound should not be forceful, nor should it irritate the throat.
14. To stimulate the throat more, move the tongue from side to side.

13

(12)
Explain Nadishodhana
Pranayama with its all
features in the light of HYP.
Go To Top
Both techniques:
15. Both techniques induce the practice of Bandhas.
16. Position of the feet, especially in Technique 1, induces natural Moola
Bandha by creating pressure on the perineum.
17. As the head is bent forward, Jalandhara Bandha is performed.
18. By keeping the hands on the knees and arms stretched, the back straight
and the body leaning slightly forward, Uddiyana Bandha is induced.
II. Benefits of performing Simhasana:
1. Useful for alleviating numerous throat, mouth, nose, and even ear
diseases.
2. Technique 2 is particularly good for toning the throat and eradicating
stammering.
3. Helps to externalize the introverted people.
4. This asana is more effective when practiced outside in front of the rising
sun.
4. Bhadrasana: (V1.53-1.54) (GS-P181)
I. How to perform Bhadrasana:
1. These are for advanced practitioners, and those with supple ankles.
2. Sit in Vajrasana, keeping the big toes together.
3. Separate the knees as far as possible.
4. Separate the heels just enough to allow the buttocks and perineum to rest
flat on the floor between the feet.
5. Try to separate the knees further, without straining.
6. Place the hands on the knees, with the palm downward.
7. When the body is comfortable, practice Nasikagra Drishti, gazing at the
nose-tip.
8. If the eyes become tired, close them for few seconds, then resume the
concentration on the nose-tip.
9. Variation – hold the big toes with the hands while in the position.
10. Gorakshasana & Moola Bandhasana are different, some consider these as
variants of Bhadrasana though.
II. Benefits of performing Bhadrasana:
1. Bhadrasana spontaneously induces Moola Bandha.
2. Tones the reproductive organs, alleviating ailments pertaining to those
organs.
3. Benefits of Bhadrasana are similar to those of Padmasana, Siddhasana and
Vajrasana.
V2.7-2.20
1. Description about Nadishodhana:
a. Alternate norstril breathing.
b. Activates and harmonizes the Ida and Pingala nadis.
c. Shodhana means to purify.
d. Nadi purification pranayama.
2. Prior practice – Simple breath awareness technique (for beginners):
a. Lie down in Shavasana, relax the whole body.
b. Awareness on breath moving through Nostrils, down the Trachea, into the Lungs.
c. Feel the Lungs expand with inhalation, stomach rise, slight tension in the Chest region.
d. While exhaling, feel the stomach drop, lungs contract, whole body relaxes as the air
passes upto the nose, out through the nostrils.
e. Let the breath be natural.
f. 5-10 mins.
3. Nadishodhana Steps - HYP:
14
 a. Asana & Mudra:
i. Sit in Baddha Padmasana/Siddhasana.
ii. Nasikagra/Nasagra Mudra.
iii. Fingers are placed between the eyebrows at the root of the nose. Thumb used
for right nostril closing, last two fingers used for left nostril closing.
b. Technique 1:
i. Left-Inhale, Left-Exhale.
ii. Ten times.
iii. Right-in, Right-out.
iv. Ten times.
v. Inhalation & exhalation for same duration.
vi. Start with ration of 1:1.
vii. Ten rounds.
viii. Ration increases as practice progresses.
c. Technique 2:
i. Left-Inhale, Right-Exhale.
ii. Ten times.
iii. Right-Inhale, Left-Exhale.
iv. Ten times.
v. 5-10 rounds.
d. Technique 3:
i. Left-Inhale, Right-Exhale, Right-Inhale, Left-Exhale.
ii. 5-10 rounds.
iii. Then practice with breath retention, pinching both the nostrils.
iv. Head and body should not tilt, should be kept straight.
v. If right hand if paining then support right elbow with left hand palm.
vi. Kumbhaka must be done naturally, do not strain.
e. Technique 4:
i. Sit in Siddhasana.
ii. Practice Technique 3, but add Kumbhaka after Inhalation.
iii. Start with ration 1:2:2, then after a month start with 1:4:2.

4. Nadishodhana Types – Gheranda Samhita:

a. Nigrabha:
i. Pranayama performed without repetition of mantra.
b. Sagarbha:
i. Pranayama peformed with repetition of mantra during inhalation, retention,
exhalation.
ii. Yam – bijamantra during left-inhale(16)-hold(64)-right-exhale(32).
iii. Ram – bijamantra during right-inhale (16)-hold(64)-left-exhale(32).

5. Duration:
a. Nadis can be purified fully if Nadishuddhi is practiced for 3 months.

6. When to perform Retention – Four times a day:

a. Morning
b. Midday
c. Evening
d. Midnight
e. So that Retention is gradually help upto 80 counts in one sitting.
f. Best to perform in early morning, take bath, do Neti/Kunjal if necessary, then Asana and
Pranayama.
g. In the evening do before eating.
h. These times are important in correlation to body rhythms and solar-lunar activities. At
these times there is a changeover of body and external energy rhythms, and
SUSHUMNA is more likely to become active.

7. Three Stages of Pranayama:

a. Perspiration:
i. Heat is generated due to Pranayama.
ii. When body is unclean – impurities are excreted through the skin.

15

(13)
Name Ashta Kumbhakas
and how Sitali and Seetkari
influence on reducing the
intensity of passions?
Go To Top
iii. When body is purified – only water, salt & hormones are excreted through the
skin.
iv. When body becomes hot due to Pranayama – excess water may be lost.
v. Shiva Samhita says – When body perspires (chemical hormones are released
unnecessarily), rub it well, else yogi loses the Dhatus.
vi. Rubbing helps reabsorb the same through the skin pores, this helps rebalance
the system, and tone the nerves & muscles.
b. Trembling:
i. When pranic flow becomes intense, the peripheral parts of the body may
vibrate.
ii. There may be quivering or sensations in the spine.
iii. Impulses rush through the Central Nervous System and create itching or
tingling sensations.
iv. Prana accumulates in different regions and may create strange sensations in
chest, abdomen, intestines or excretory organs, sometimes whining sounds
come from lower intestines or excretory passage.
v. Twitching in the hands, face and various other muscles.
vi. Impulses rush through the central nervous system and create the itching and
tingling sensations.
c. Complete steadiness:
i. When mind, body and breath become completely steady, the practice is nearly
perfect.
ii. Final stage is when breath stops moving by itself.
iii. Final stage of Pranayama leads to levitation.
iv. When Kundalini raises from Mooladhara, levitation is said to occur because the
magnetic force within you, which normally holds you down, undergoes a
change, you become light like a feather.
8. Benefits:
a. Through proper practice all diseases are eradicated.
b. Hiccups, Asthma, Coughs, Headache, Ear and Eye pain, and various other diseases,
which are due to disturbances of the vital air, can be cured.
c. Perfection or Siddhi can be attained through precision (yuktam) in this practice.
d. When Nadis are purified, there are external symptoms – Success is definite when body
becomes thin and glows.
e. Digestive power increases.
f. Inner sound or Nada awakens.
V2.43-2.47, P232.
V2.54-2.58, P249.
Types of Kumbhakas:
1. Antar/Antaranga Kumbhaka
2. Bahya/Bahir/Bahiranga Kumbhaka
3. Kevala Kumbhaka
Ashta Kumbhakas (Sahita Pranayama) are:
1. Suryabheda:
Inhale-Right, Exhale-Left.
2. Seetkari:
Breathing in slowly through the mouth and teeth.
3. Sheetali:
Breathing in through the rolled tongue.
4. Ujjayi:
Deep breathing with contraction of the Epiglottis.
5. Bhastrika:
Rapid breathing, with forceful inhalation and forcful exhalation.
6. Bhramari:
Making a humming sound with exhalation.
16
 7. Moorcha:
Retention to create a fainting feeling.
8. Plavini:
Swallowing air into the stomach.

How Sheetali and Seetkari influence on reducing the intensity of passions:

1. Influence of Seetkari (Sadanta) on reducing the intensity of Passions:

I. When air enters through the mouth, it is cooled by the saliva in the
tongue/mouth.
II. Which in-turn cools the blood vessels in the mouth, throat and lungs, which
lowers the temperature of the blood leaving the lungs.
III. In-turn the stomach, liver and the whole body is cooled.
IV. Seetkari establishes harmony in the endocrine system, and regulates the
hormonal secretions of the reproductive organs.
V. Seetkari makes you virile and attractive.
VI. Passion is a form of heat in the body and mind, which in sensual life is
expressed and discharged in the natural way. This results in energy loss.
VII. However, through Seetkari the mental and emotional inflammation of passion
is reduced.
VIII. One is able to maintain vital energy and control and have a magnetic and
attractive aura.
IX. Through practice of Sheetkari the whole body comes under the control of the
practitioner.
X. Since Seetkari particularly works on the heat and cold aspect of the body –
Control of any two opposite forces of the body or mind leads to control of the
other aspects of the physical, mental, emotional and psychic makeup.
XI. Through practice of Seetkari, body and the mind can be brought into a state of
harmony and thereafter sattwa will become the dominating quality. One who
has completely transcended tamas and rajas and is ruled by sattwa, is indeed a
great yogi.
XII. Seetkari eliminates indolence and the need and desire to eat, drink and sleep.

2. Influence of Sheetali on reducing the intensity of Passions:

I. Sheetali means ‘the cooling breath’ and also means calm, passionless,
unemotional.
II. Specifically designed to reduce the body temperature.
III. It not only cools and calms the physical body, but also affects the mind in the
same way.
IV. Since it soothes away the mental tension, its useful for alleviating the
psychosomatic disease such as high BP. It purifies the blood, improves
digestion.
V. Sheetali has same impact on reducing the intensity of passions like Seetkari, as
Sheetali also reduces the body temperature.

(14)
V3.1-3.9
How Mudras are means to
attain siddhis? Explain any 1. What is Mudra:
three. a. Mudra is a specific body position.
b. From grosser point of view, Mudra is a term meaning a gesture or a particular mood or
feeling of consciousness.
Go To Top
2. List of Ten Mudras:
I. Maha Mudra - The Great Attitude.
II. Maha Vedha Mudra - The Great Piercing Attitude.
III. Kechari Mudra - The Attitude of Dwelling in Supreme Consciousness.
IV. Vipareeta Karni Mudra - Attitude of Reversing.
V. Vajroli Mudra -
VI. Shakti Chalana Mudra - Attitude of Moving & Circulating Energy.
VII. Moola Bandha - Perineum/Cervix Retraction Lock.
VIII. Uddiyana Bandha - Abdominal Retraction Lock.

17
 IX. Jalandhara Bandha - Throat Lock.
X. Maha Bandha - The Great Lock.

3. Mudras are means to Siddhis:

a. What is Siddhi:
i. Perfection.
ii. Enhanced Pranic and Psychic capacity.
iii. Paranormal/Supernormal accomplishment.
iv. Control of Mind and Prana.

b. Minor Siddhis – Results of perfection of Asana & Pranayama:

i. Vitality
ii. Good health
iii. Mental & Emotional equilibrium
iv. Clairaudience (faculty of perceiving, as if by hearing, what is inaudible)

c. Major Siddhis – Results of perfection of Mudra & Bandhas:

i. Anima: Ability to become as small as desired.
ii. Mahima: Ability to become as large as desired.
iii. Garima: Ability to become as heavy as desired.
iv. Laghima: Abilit to become as light and weightless as desired.
v. Prapti: Ability to be anywhere at will.
vi. Prakamya: Ability of realizing/fulfilling whatever one desires.
vii. Vasitva: Ability to control all objects living and non-living.
viii. Eshatva: Ability to create and destroy at will.

d. How Mudras enable us to attain Siddhis:

i. Intense Sadhana needs to be done to be able to attain Siddhis. Mudras enable
the Sadhaka in this process through the following ways.
ii. Significance of Mudras is greater than Asanas and Pranayamas, because
Mudras influence Prnamaya Kosha and Manomaya Kosha.
iii. Mudras are manifestations of special moods or feelings of consciousness
(chitta), and states of energy (prana).
iv. Which channelizes the energy produced by Asana and Pranayama into the
various centers.
v. And arouses particular states of mind.
vi. Some mudras are done after the Asanas and Pranayama, some are done along
with the same.
vii. Mudras are done to help awaken the Chakras and arouse the Kundalini Shakti.
viii. Mudras can also arouse specific emotions, and specific qualities of Shakti/Devi.
ix. When pranic level is increased, and the conscious mind withdraws, Mudras
occur spontaneously.
x. If a particular Mudra is practiced for extended periods of time, feeling created
by that Mudra is experienced.
xi. Helpful in putting to rest and controlling the sensations and stimulations of the
nervous system and brings about changes in the brainwaves. This change in
brainwaves influences the state of consciousness and for same time that
particular feeling is experienced inside on the mental plane.
xii. Mudras influence Pranamaya Kosha and are used to change the flow of Prana.
Their influence is felt on the brain as well and they help in awakening a certain
feeling inside the chitta so that one becomes introverted and internalized,
which is important for higher spiritual Sadhanas like attaining the Siddhis.
xiii. Helpful in achieving one-pointedness and concentration.
xiv. Help attain an inner state in which external emotions and events do no scatter
the mental state.
xv. One can activate, expand and absorb oneself in the sensations manifesting
inside by adopting a particular technique.
xvi. Also refer to benefits of each of the following Mudras (Maha Mudra, Maha
Vedha Mudra, Kechari Mudra, Vajroli Mudra, Shakti Chalana Mudra,
Shambhavi Mudra) to be able to answer this.

18
4. Maha Vedha Mudra (V3.25-3.29)

a. Why Maha Vedha Mudra is necessary:

i. Maha Mudra and Maha Bandha accumulate the Prana.
ii. Maha Vedha Mudra’s purpose is to channelize this Prana.
iii. When Kundalini Shakti has been awakened (through Maha Mudra & Maha
Bandha), it must be released and directed by the practice of Maha Vedha
Mudra.
iv. If other practices are performed after Maha Mudra & Maha Bandha, the
energy may go back into Ida or Pingala or may even go down to Mooladhara.

b. When to perform Maha Vedha Mudra:

i. After Maha Mudra & Maha Bandha.

c. How to perform Maha Vedha Mudra:

i. Sit in Padmasana.
ii. Relax the body.
iii. Eyes closed.
iv. Place the palms of the hands on the floor beside the thighs.
v. Inhale slowly, deeply through the nose.
vi. Retain the breath inside.
vii. Perform Jalandhara Bandha.
viii. Raise the body by placing all the weight of the body on the hands.
ix. Straighten the arms.
x. Gently beat the buttocks on the ground 3-7 times.
xi. Keeping your awareness in Mooladhara.
xii. Then rest the buttocks on the floor.
xiii. Release Jalandhara Bandha.
xiv. Sit quietly, exhale slowly, deeply.
xv. Let breathing return to normal.
xvi. Then repeat 3 rounds initially. Maximum 5 rounds with gradual practice.
xvii. When beating the buttocks you must be gentle.
xviii. Buttocks and back thighs should touch the ground simultaneously.
xix. Spine must be kept erect, and Jalandhara Bandha maintained.
xx. Concentrate on Mooladhara Chakra for few minutes after completing the
practice.

d. Benefits of Maha Vedha Mudra:

i. Bestows great perfections.
ii. Wrinkles are evaded.
iii. Grey hair are evaded.
iv. Trembling of old age are evaded.
v. Helps to relax the mind and body.
vi. Powerful technique which introvert the mind.
vii. Awakens the psychic faculties.
viii. Affects the Pineal Gland & Pituitary Gland, and thus the whole Endocrine
system.
ix. By activating the Pineal Gland, Pituitary Gland is kept under control.
x. Hormonal secretions are regulated.
xi. Catabolism is curtailed.

5. Kechari Mudra (V3.32-3.54):

a. Meaning of Khechari Mudra:

i. Khe = Brahman, Space.
ii. Chari = Move.
iii. Mind moves in Brahman, Mind moves in Space.
iv. The attitude of unsupportedness in space.

b. When to perform Kechari Mudra:

i. Raja Yoga type of Kechari Mudra can be performed along with Japa, Meditaion
and Ujjayi Pranayama.

19
 ii. Used in most of the Kriya Yoga techniques.

c. How to perform Kechari Mudra:

i. Turn the tongue backward in to the cavity of the Cranium.
ii. Turn the eyes inwards towards the eyebrow center.
iii. Toungue should be exercised and milked, and underneath part cut away in
small degree.
iv. With a clean thin blade, gently cut away the membrane under the tongue
(cutting process can be done for practitioners between the age of 12 to 16).
v. Cut it by fine hair’s breadth each time.
vi. Rub in a mixture of powdered rock salt and turmeric on the cut area, so that
the cut can be healed quickly.
vii. Repeat the cutting process after 7 days.
viii. Continue this cutting practice for six months, then the membrane at the root
of the tongue will be completely cut.
ix. Kechari is perfected when tongue touches the eyebrow center.
x. As per Hatha Yoga – above mentioned cutting process has to be followed.
xi. As per Raja Yoga – cutting process is not needed, tongue has to be simply
taken back upto the upper back portion of the soft palate and the tip of the
tongue is inserted into the nasal orifice at the back of the throat if possible,
with the help of fingers or a tool.
xii. Controlling the nasal passages: Tip of the tongue, when taken upto the nasal
cavity, can be used to block either of the passages, or tip of the tongue can be
kept little below to be able to inhale/exhale from both the passages.
xiii. When the tongue enters the cavity, heat is produced, and the nectar flows.
xiv. When the tongue constantly presses the cavity, the moon’s nectar has a saline,
pungent, acidic flavor (tastes related to Pancha Tattwa). Its like milk, ghee,
honey in its consistency.

d. Benefits of Kechari Mudra:

i. Ida, Pingala and Sushumna are controlled.
ii. With tongue going upwards for even half a second, Yogi is freed from toxins,
disease, death, old age, etc.
iii. Practitioner is not troubled by sleep, hunger, thirst, or unconsciousness. Fatal
diseases, old age, weapons are warded off. From that immortality and eight
Siddhis/perfections manifest.
iv. Brings radiant health, longevity and physical attractiveness.
v. Benefits attributed to Kechari Mudra are those which result from experience
of Supraconciousness (Univernal Awareness – Kaivalya, Nirvana, Moksha,
Brahma, Beyond duality & finite mind) or Samadhi.
vi. Practitioner can reach the state beyond Karma, Time, Death and Disease.
vii. Influences the Shakti and Maya.
viii. Directly influences brain functions.
ix. Awakens the higher centers of awareness.
x. Bindu or Semen can not be lost when the upper cavity of the palate is sealed.
One can control the reproductive fluid. One can control the nature of body and
mind.
xi. Helps to overcome the gross emotions and passions that compel you to react
with anger, greed etc.
xii. Helps achieve Manonmani state – to realize the collective mind in operation.

Endocrine related benefits:

xiii.Regulates hormonal production and activity in the brain centers.
xiv. Stimulates Pineal Gland, and Ajna Chakra.
xv. Lalana Chakra is also influenced.
xvi. Exerts controlling influence upon the network of endocrine glands throughout
the body. This is achieved by regulating the production of the powerful
secretion of the brain itself; which are produced in tiny amount to control the
Pituitary gland, and thereby the whole orchestra of glands associated with the
centers below Ajna.
xvii. Influences centers in the Hypothalamus and Brain stem, which control
autonomic breathing, heart rate, emotional expression, appetite and thirst.

20
 xviii. Hypothalamus is strongly connected with Thalamus and RAS (Reticular
Activating System) which assume a vital role in sleep and wake mechanism,
and all degrees of Central Nervous System activities, including the ability to
Concentrate.
xix. Influences Salivary gland, and faculty of Taste, which in turn are connected to
lower nerve plexus involved in digestive and assimilative processes.
xx. Helps prevent/cure Hyperthyroidism & Hypothyroidism.

About the Nectar:

xxi. Union of Ida and Pingala with Sushumna in Ajna Chakra releases the fluid from
Bindu. This is the climax of spiritual experience.
xxii. ‘Dinking the fluid or nectar of the moon’ is drinking or assimilating the fluid
released from Bindu Visarga.
xxiii. Nectar produced is said to intoxicate the conscious mind and make the body
resistant to toxins in the system.
xxiv. Yogi’s body forever full of moon’s nectar, even if he is bitten by the king of
snakes (Takshaka), he is not poisoned.
xxv. Story of Meera, as an example.
xxvi. After perfection of Kechari Mudra, after two weeks the process of
degeneration in the body is reversed.
xxvii. Whole physical structure undergoes a rearrangement, and even the genes of
the person changes. Consequently the generations that follow are influenced
by the achievements made in Sadhana.
xxviii. Mythological story of Smudra Manthana, in which Shiva is called Nilakantha –
Signifies the capacity of Yogi, who has awakened Vishuddhi Chakra, to
assimilate both positive and negative aspects of life, to retain balance, health,
and equanimity in the midst of duality of pain & pleasure, light & dark, life &
death, body & mind.

6. Vajroli Mjudra: (V3.83-3.91)

Due to paucity of time this could not be typed out in detail.

Kindly refer to these verses for key points: V3.83-3.91.

7. Shakti Chalana Mudra: (V3.112)

Due to paucity of time this could not be typed out in detail.

Kindly refer to these verses for key points: V3.112+.

8. Shambhavi Mudra: (V4.35, 4.36+)

Due to paucity of time this could not be typed out in detail.

Kindly refer to these verses for key points: V4.35, 4.36+.

(15)

Explain the Spiritual, 1. Maha Mudra (V3.10-3.18)

Therapeutical and
Psychological benefits of a. When to perform Maha Mudra:
Vipareeta Karni and Maha i. After Asana & Pranayama.
Mudra. ii. Before Meditation.
iii. After performing Maha Mudra & Maha Bandha, one must perform Maha
Vedha Mudra for best results.
Go To Top
b. How to perform Maha Mudra:
i. Get into Uttanapadasana/Half Paschimottanasana.
ii. Straighten the right leg.
iii. Press left heel into the perineum/vagina.
iv. Exhaling lean forward.
v. Grasp the big toe of the right foot with both hands.
vi. Head erect, Eyes closed, Back straight.
vii. Relax in the position.

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 viii. Perform Kechari Mudra
ix. Slowly inhale, tilting the head slightly backwards.
x. Perform Shambhavi Mudra.
xi. Hold the breath and perform Moola Bandha.
xii. Rotate your awareness from eyebrow center to the throat and base of spine,
mentally repeating Ajna, Vishuddhi, Mooladhara, while retaining the breath.
xiii. Continue as long as possible without straining.
xiv. Release Moola Bandha, lower the head to normal position, exhale slowly.
xv. Repeat 3 times.
xvi. Change the legs, repeat 3 times.
xvii. Then same number of rounds with both legs stretched as in
Paschimottanasana.

c. Benefits of Maha Mudra:

i. Combined benefits of Maha Mudra:
1. Shambhavi Mudra,
2. Moola Bandha,
3. Kumbhaka,
4. Paschimottanasana, and
5. Uttanapadasana.

ii. Spiritual Benefits of Maha Mudra:

1. Powerful preparatory practice for Meditation.
2. Purifies the network of nadis.
3. Balances Ida and Pingala nadis, stimulates the flow of Sushumna.
4. Psychic level: Stimulates the Shakti in the energy circuit from
Mooladhara to Ajna Chakra.
5. Pranically: Generates circulation of energy in the Chakras.

iii. Therapeutical Benefits of Maha Mudra: (Therapeutical – Helping you to relax

and feel better)
1. Harmonize all body functions.
2. Absorb Rasa or health-giving fluid.
3. Increases Vitality.
4. Physiologically:
a. Stimulates Digestion.
b. Physically arouses receptivity
5. Stimulates assimilation of both Food and Prana.
6. Alleviates:
a. Abdominal Disorders,
b. Constipation,
c. Indigestion,
d. Leprosy, etc.
7. Benefits of Maha Mudra are equal and above those of Mayurasana.
8. Even the deadliest of poisons are digested like nectar.

iv. Psychological Benefits of Maha Mudra:

1. Develop the mind and inner awareness.
2. Increases awareness.
3. Stills the mind and body, and increases one’s sensitivity to subtle
experiences.
4. Brings clarity of thoughts.
5. Helps one to overcome Depression, as it removes energy blockages
which are fundamental cause of the problem.

2. Vipareeta Karni Mudra: (V3.78-3.82)

a. When to perform Vipareeta Karni Mudra:

i. This is the first Kriya practiced in Kriya Yoga.
ii. On the first day, one should only stay for a moment with the feet up and head
down. Practice should be done daily, gradually increasing the duration.
iii. Better done when the body is completely healthy.

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 iv. Should always be done on an empty stomach, at least 3 hours after taking a
meal.
v. Should be done at the same time, preferably in the morning.
vi. Best to perform early in the morning after evacuating the bowels and bathing
are completed.
vii. May be performed in the afternoon after first relaxing in Shavasana for ten
minutes, provided the stomach has been empty for more than 3 hours and you
have not been doing strenuous physical work.
viii. Contraindications:
1. People suffering from High BP, Heart disease, Enlarged Thyroid or
excessive Toxins in the system should NEVER attempt an inverted
posture.
2. If you have constipation its advisable to empty the bowels first by
drinking warm saline water or practicing Laghoo Shankha
Prakshalana.
3. Fasting.
4. Elderly people are advised not to perform inversion in later life,
because of the possibility of stroke.

b. How to perform Vipareeta Karni Mudra:

i. Stage-1:
1. Lie down in Shavasana.
2. Legs together, palms on the floor beside the body.
3. Raise the legs, bringing them little behind the head so that the back
raises, support the back with the hands.
4. Raise the legs in the air, feet towards the ceiling, not pointed, making
the back at a 45 degree angle to the floor.
5. Support the lower back with the hands, keeping the elbows behind on
the floor.
6. Hands can be adjusted so that you are steady.
7. Hands should either hold the buttocks or sides of the waist.
8. Breathe normally. (Count the number of respirations taken during the
practice, and increase by an extra breath each day).
9. Remain in the position as long as possible.
10. Concentrate on the throat center. Concentration should be one-
pointed.
11. When you come out of the position, slowly lower the back onto the
floor, keeping the legs raised.
12. Keep the of hands on the ground.
13. Slowly lower the legs, keeping them straight. If this is too strenuous
then bend the knees to the chest and place the soles of the feet on
the floor, then slide the legs onto the ground.
14. On completion, its advisable to practice a backward bending posture
such as Matsyasana, Bhujangasana, or Ushtrasana. However its not
necessary if Vipareeta Karni is practiced for just 1-2 minutes.
15. Completely relax the body in Shavasana.

ii. Stage-2:
1. Practice Stage-1 and include Ujjayi Pranayama in the final position.

iii. Stage-3:
1. Practice Stage-2 and include Kechari Mudra with Ujjayi Pranayama.
2. While inhaling, visualize that a hot fluid is being drawn up from the
navel into the throat. Retain the breath for a second or two while
experiencing this hot fluid becoming cool. When it becomes icy cold,
exhale the fluid up to Bindu Chakra and onto Sahasrara Chakra.
Again bring the awareness back down to the navel, and inhale in the
same way. Repeat this 21 times.

c. Benefits of Vipareeta Karni Mudra:

i. Stimulates the Thyroid and awakens Vishuddhi Chakra.
ii. Digestion is strengthened by continual, regular practice.

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 iii. One of the initial positive effects: Increased capacity to digest, and assimilate
food. Hence moderate food should be taken at regular intervals.
iv. Helps relieve the tendency to further constipation.
v. Can be used in the case of Hypo-active Thyroid to rebalance the functions.
vi. Has powerful draining influence on the visceral organs. It flushes the
dependent parts from the lower body, returning the pooled cellular fluid to the
circulation.
vii. Inversion of the body also contracts Visceroptosis (protrusion of the abdominal
organs), Haemorrhoids, Varicose Veins and Hernia, all of which are mediated
by the downward force of gravity.
viii. Enhances blood flow to the brain, especially to Pituitary & Pineal glands. Hence
Cerebral insufficiency and senile dementia are counteracted.
ix. Influences the entire vascular network. Constant dragging force upon the
Arteries and Veins continues throughout life, but is released completely during
inversion.
x. Regular practice prevents Atheriosclerosis (plaque build-up inside arteries
walls), Arterial Degeneration, by restoring vascular tone and elasticity.
xi. Inversion also reverses the polarity of the electromagnetic field created within
the upright body. The energy field generated by the electrical activity of the
brain is integrated with the geomagnetic field of the earth’s surface. This has a
revitalizing influence upon the human aura.
xii. After 6 months of practice, Grey Hairs and Wrinkles becomes inconspicuous.

(16) 1. Maha Bandha (V3.18-3.24)

Give a brief note on three a. When to perform Maha Bandha & Contraindications:
Bandhas. i. Can be practiced between each round of Bhastrika Pranayama.
ii. Better to practice it in conjunction with Bhastrika, because Kumbhaka can then
be easily held for longer duration.
Go To Top iii. Before attempting Maha Bandha, you should be proficient in practice of the
three individual Bandhas.
iv. After performing Maha Mudra & Maha Bandha, one must perform Maha
Vedha Mudra for best results.
v. Contraindications:
1. High or Low BP
2. Hernia
3. Stomach/Intestinal Ulcer
4. Those recovering from any Visceral Ailment
5. Should correct their condition before attempting Maha Bandha.
6. Good health is necessary for practicing Maha Bandha.

b. How to perform Maha Bandha – With Antar Kumbhaka:

i. Sit in Half Padmasana.
ii. Left heel pressing the perineum.
iii. Right foot on top of left thigh.
iv. Close the eyes throughout.
v. Breathe in slowly from Left Nostril.
vi. Perform Antar Kumbhaka.
vii. Then Jalandhara Bandha.
viii. Then Moola Bandha.
ix. Then Shambhavi Mudra.
x. Concentrate bhrumadhya during retention.
xi. Hold Kumbhaka, Bandhas, Shambhavi for as long as comfortable.
xii. Release Shambhavi Mudra.
xiii. Release Moola Bandha.
xiv. Release Jalandhara Bandha, Head upright, shoulders relaxed.
xv. Exhale slowly through Right Nostril.
xvi. Repeat by inhaling from Right Nostril.

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 xvii. After one round of Left & Right – breathe normally for a minute or two and
concentrate on natural breath.
xviii. Repeat 3 rounds initially, and increase upto 5 rounds.

c. How to perform Maha Bandha – With Bahya Kumbhaka:

i. .Sit in Siddhasana/Siddha Yoni Asana/Half Padmasana/Padmasana.
ii. Hands on knees, spine erect, head straight, eyes closed, relax.
iii. Inhale slowly, deeply from both the nostrils.
iv. Exhale forcefully and fully through pursed lips.
v. Retain the breath outside – Bahya Kumbhaka
vi. Perform Jalandhara Bandha
vii. Perform Uddiyana Bandha.
viii. Perform Moola Bandha.
ix. Keep the breath outside for as long as possible.
x. Rotate your awareness from Mooladhara Chakra to Manipura Chakra to
Vishuddhi Chakra.
xi. Mentally repeating the names of these chakras as you concentrate on each
chakra.
xii. Release Mooladhara Bandha.
xiii. Release Uddiyana Bandha.
xiv. Release Jalandhara Bandha.
xv. Inhale slowly in a controlled manner.
xvi. Keep eyes closed, make sure body is completely relaxed, breathe naturally,
concentrating on the spontaneous breath.
xvii. Repeat 3 rounds.
xviii. Gradually increase upto 9 rounds over few months.

d. Benefits of Maha Bandha:

i. Spiritual Benefits of Maha Bandha:
1. Continuous practice over the years will result in spontaneous
cessation of breath, even after Kumbhaka is released.
2. Shakti is locked within the trunk/torso, it can not leak out in any
channel, and it recirculates upward.
3. When hands are in Chin Mudra/Jnana Mudra Prana can not leave the
body through the hands, it flows back up the arms to the heart.
4. Moola Bandha forces the Prana upwards, and prevents it from
escaping from the lower outlets.
5. Jalandhara Bandha prevents the upward leakage.
6. When Uddiyana Bandha is added Prana and Apana are forced towards
each other to eventually meet in the navel center. Then they are
forced upward to Ajna Chakra.
7. Mind attains the seat of Shiva/Pure Consciousness.
8. One attains Cosmic Consciousness.

ii. Therapeutic Benefits of Maha Bandha:

1. This affects the hormonal secretion of the Pineal Gland, and regulates
the entire Endocrinal system.
2. Decaying, degenerating and aging processes are then checked.
3. Every cell of the body is rejuvenated.
iii. Psychological Benefits of Maha Bandha:
1. When Ida and Pingala merged with Sushumna in Ajna Chakra, the
limited external and internal awareness is transcended.
2. Then attitude of witness, Sakshi, automatically develops.

2. Moola Bandha (V3.61-3.69)

a. When to perform Moola Bandha:

i. Meant to be used in combination with Pranayama practices, Kumbhaka,
Jalandhara and Uddiyana Bandhas.
ii. Can also be used in certain Asana practices.
iii. Moola + Jalandhara during Antar Kumbhaka.
iv. Moola + Uddiyana + Jalandhara during Bahya Kumbhaka.

25
 v. Moola Bandha should be perfected as an individua practice before its
incorporated into other techniques.

b. How to perform Moola Bandha:

i. Technique 1 – Stage 1:
1. Sit in any comfortable meditative pose, preferably Siddhasana/Siddhi
Yoni Asana, as they contact Mooladhara Chakra.
2. Hands on the knees, in Jnana or Chi Mudra.
3. Eyes closed.
4. Relax the body.
5. Spine erect.
6. Concentrate on the perineum/cervix area for a few minutes first.
7. After few minutes of concentration, start to gradually contract and
release the muscles of the perineum/cervix.
8. Contraction will last for a few seconds.
9. Keep breathing normally.
10. Contract and release the perineum/cervix muscles upto 20 times.

ii. Technique 1 – Stage 2:

1. Prepare yourself as per the previous practice.
2. Contract the muscles of the perineum/cervix and hold the
contraction.
3. Keep breathing normally, do not hold the breath.
4. Hold the contraction for as long as possible.
5. Release the contraction.
6. Practice upto 20 times.

iii. Technique 1 – Stage 3:

1. Prepare yourself as per the stage-1.
2. Start contracting the perineum/cervix muscles gently and only
partially.
3. Contract just a little and hold without releasing.
4. Then contract a little more.
5. Continue like this, gradually increasing the tension.
6. Contract ten times, until full contraction is reached.
7. Hold the full contraction for as long as possible.
8. Try to breathe normally all along.

iv. Technique 2 – Moola Bandha with breath retention:

1. Practice Moola Bandha in conjunction with Jalandhara Bandha, and
internal (Antar Kumbhaka) or external retention (Bahya/Bahir
Kumbhaka).
2. Sitting erect, inhale deeply through the nose.
3. Hold the breath, perform Jalandhara Bandha, now practice Stage-3 of
Moola Bandha (gradually increasing the contraction).
4. Release Moola Bandha.
5. Release Jalandhara Bandha, straighten the head.
6. Exhale slowly.
7. Repeat the same sequence with external retention.

v. Technique 3 – Moola Bandha with Uddiyana Bandha:

1. External Kumbhaka.
2. Jalandhara Bandha.
3. Practice 5 rounds of Technique 1 – Stage 2 (Hold, Release).
4. Practice 5 rounds of Technique 1 – Stage 3 (Gradually increase
contraction, Hold, Release).
5. Now add Uddiyana Bandha to the practice.
6. Practice 5 rounds of Technique 1 – Stage 2 (Hold, Release).
7. Practice 5 rounds of Technique 1 – Stage 3 (Gradually increase
contraction, Hold, Release).

26
 c. Benefits of Moola Bandha:
i. Prana & Apana, Nada & Bindu are united.
ii. Total perfection is attained.
iii. When Moola Bandha is performed along with Jalandhara Bandha, Sushumna
passage between Mooladhara Chakra & Vishiddhi Charka is isolated.
Jalandhara Bandha prevents Prana vayu from from passing upwards beyond
Vishuddhi Chakra. Moola Bandha prevents the Apana from escaping
downwards below Mooladhara. These two vayus are forced together and their
union in Manipura Chakra is gradually accomplished. Awakening of Manipura
Charka is a definite milestone in the spiritual life of a yogic aspirant. With this
Kundalini is considered to have risen from Mooladhara and become
established in Manipura. This affects the source in the brain where nectar
flows from Bindu visarga. In physiological terms this flow of nectar is
associated with release of hormones from Pituitary gland into the
bloodstream.
iv. Union of Prana and Apana in Manipura is induced, the behavior of the lower
chakras and the instinctive functions they govern, undergo modification.
v. Production of reproductive hormones diminishes to a steady level, so that
inhibition upon he Pituitary secretion is released. Pituitary then begins to
secrete its stimulating hormones without ‘fits and starts’. This is the
physiological explanation of the flow of nectar from Bindu visarga becoming
continuous and undisrupted.
vi. As a result, the stream of Consciousness becomes one-pointed and
continuous. This is the emergence of continuous Nada in the brain. Gross
Bindu in the reproductive secretions has been withdrawn and transmuted into
Nada.
vii. Bindu has become Nada, control of the sexual impulses has been attained,
consciousness has been liberated into new realms of experience and the
dependent glands and organs of the body are preserved.
viii. Thus by performing Moola Bandha and thereby controlling the release of sex
hormones and the sexual impulses, constant flow of nectar is induced from
Bindu visarga. This is experienced as Transcendental Sound.
ix. All the practices that unite the two Opposite Forces, the Prana and Apana,
generate and release immense heat in the body. This increases the metabolic
rate for a short period, as a result, elimination and degeneration are
decreased, absorption and assimilation improve, nervous system, blood
circulation and brain functions are greatly stimulated.
x. Mind becomes alert, sensual desires and need for sleep decrease.
xi. Even during dream state there is greater awareness.
xii. With regular practice of Moola Bandha, physiological need for Food decreases.
xiii. Same symptoms which appear due to perfection of Pranayama & Uddiyana
Bandha, manifest.
xiv. Ultimate effect of Moola Bandha & Jalandhara Bandha is same as Uddiyana
Bandha & Jalandhara Bandha.
xv. When Kundalini is awakened, the whole Central Nervous System becomes
active and charged with energy. Energy passes from the firing of one neuron to
the next and the chains of nerve fibres straighten with the force of energy.
xvi. Normal amount of energy which passes through the Central Nervous System is
of low frequency compared to that of Kundalini. Most of our energy flows
outwards through the sense organs. Through practice of Moola Bandha, that
same energy can be redirected upwards to the higher brain centers which
normally do not receive much of a charge.

3. Uddiyana Bandha (V 3.55-3.60)

a. What is Uddiyana:
i. Involves sucking-in and pulling-up of Adbomen and Stomach.
ii. Of all the Bandhas, Uddiyana is the best. It is said to be the most powerful of
all Bandhas because it can draw Apana upward within a short time and bring
about Awakening of Kundalini.
iii. Uddiyana is not perfected until you can retain the breath for more than 3-4
minutes J

27
b. When to perform Uddiyana Bandha:
i. Should be after Asana and Pranayama or in combination with either.
ii. However any Bandha should be perfected before it is incorporated with Asana
or Pranayama.
iii. Its easier to perform Uddiyana Bandha if an inverted posture is performed
first.
iv. Should always be done in an empty stomach.
v. Bowel should be perfectly evacuated first.
vi. If bowels have been emptied beforehand, there will be greater suction of
Uddiyana.
vii. Necessary to perfect Uddiyana before practicing Nauli.
viii. Jalandhara must always be done with Uddiyana.

c. How to perform Uddiyana Bandha:

i. Can be done sitting, standing or lying flat on the back.
ii. Initially it should be practiced Standing.

Standing position:
iii. Stand with feet approx. half meter apart.
iv. Bend the knees slightly.
v. Rest the hands above the knees, with thumbs facing inwards and fingers
outwards.
vi. Spine straight.
vii. Head up.
viii. Eyes open.
ix. Inhale deeply through the nose.
x. Exhale quickly through slightly pursed lips, but not too forceful.
xi. Having fully exhaled, perform Jalandhara Bandha by moving the chin down to
the chest and raising the Shoulders.
xii. Pull the abdomen and stomach inward towards the spin & up.
xiii. Hold for few seconds.
xiv. Relax the stomach and abdomen.
xv. Release Jalandhara Bandha by raising the head and stand straight.
xvi. Inhale through the nose slowly and with control.
xvii. Breathe normally for a minute or two.
xviii. Repeat 3 rounds at first.
xix. Over few months, gradually increase upto 10 rounds.

Sitting position:
xx. Sit in Bhadrasana or Siddhasana/Siddhi Yoni Asana or Padmasana.
xxi. If seated in Siddhasana or Padmasana then sit on a cushion so that the
buttocks are raised.
xxii. Keep the palms of the hands on the knees.
xxiii. Spine straight.
xxiv. Eyes opened or closed.
xxv. Inhale deeply through the nose.
xxvi. Exhale quickly through slightly pursed lips, but not too forceful.
xxvii. Having fully exhaled, perform Jalandhara Bandha by moving the chin down to
the chest and raising the Shoulders.
xxviii. Pull the abdomen and stomach inward towards the spin & up.
xxix. Hold for few seconds.
xxx. Relax the stomach and abdomen.
xxxi. Release Jalandhara Bandha by raising the head.
xxxii. Inhale through the nose slowly and with control.
xxxiii. Breathe normally for a minute or two.
xxxiv. Repeat 3 rounds at first.
xxxv. Over few months, gradually increase upto 10 rounds.

Chakra focus in both:

xxxvi. During the practice you can concentrate on either the Throat or Navel.

28
 xxxvii. When the practice has been mastered, the Bija Mantra of Manipura ‘Ram’ can
be repeated mentally a specific number of times while you concentrate on the
Navel.

d. Contraindications of Uddiyana Bandha:

i. People suffering from following should NOT practice:
1. Stomach or Intestinal ulcers
2. Hernia
3. High BP
4. Heart disease
5. Glaucoma
6. Raised intracranial pressure
ii. Uddiyana is an advanced practice, should only be taught to capable sadhakas.

e. Benefits of Uddiyana Bandha:

i. Even an old person can become young when Uddiyana is done regularly.
ii. Vitality increases, as Uddiyana has a powerful toning effect on the visceral
organs, muscles, nerves, and glands.
iii. Suction created stimulate blood circulation and absorption.
iv. Heart is squeezed and gently massaged by upward pressure of the diaphragm.
v. Suction or negative pressure in the thorax draws venous blood up from the
abdomen into the heart.
vi. At the same time, arterial blood is drawn into the internal organs.
vii. Autonomic Nerves comprising the solar plexus are strengthened.
viii. Processes of Digestion, Assimilation and Elimination are directly affected.
ix. Improper functioning of the Alimentary Canal is the most basic cause of
disease. Uddiyana Bandha effects optimal functioning in this area, thereby
overcoming many related diseases.
x. Strengthens Diaphragm and other Respiratory muscles, and renders them
more mobile.
xi. Improper respiration and gas exchange is the other major cause of disease and
degeneration. Lungs are tightly squeezed in Uddiyana, and this induces a
greater efficiency of gas exchange. i.e Absorption of oxygen and expulsion of
carbon dioxide.
xii. Because the Brain is deprived of oxygen for a short period during retention, its
capacity to absorb oxygen is also increased.
xiii. On a Pranic level, Uddiyana pulls the Apana Vayu up from the abdominal and
reproductive organs towards the chest. Through Uddiyana and Jalandhara the
Prana is carefully locked into the Navel region, where union of Prana and
Apana with Sushumna can occur, and induce the Awakening and Ascent of
Kundalini.
xiv. Uddiyana can slowdown the natural process of degeneration and ageing and
make even an old person look young!
xv. Even if degenerative process is not completely reversed, at least there will be
noticeable physiological and psychological benefits and the ageing process is
definitely retarded.
xvi. It is said to be the most powerful of all Bandhas because it can draw Apana
upward within a short time and bring about Awakening of Kundalini.
xvii. Through its suction force, the Shakti can be pushed through Sushumna to Ajna
Chakra, the great door to liberation.

4. Jalandhara Bandha: (V3.70-3.73)

a. What is Jalandhara:
i. Jal = Throat
ii. Jalam = Water
iii. Dhara = Supporting, or a tubular vessel in the body
iv. Jalandhara Bandha = Throat Lock

b. When to perform Jalandhara Bandha:

i. Can be practiced in conjunction with Pranayama and other major Kriyas
involving breath retention.

29
 ii. Jalandhara has powerful effect on the Blood Pressure, people with High BP or
heart disease should NOT practice without guidance of a teacher.
iii. Maha Bandha – combination of Moola, Uddiyana and Jalandhara Badha, bring
the best of the benefits.

c. How to perform Jalandhara Bandha:

i. Jalandhara can be done in the same standing position as used for Uddiyana
Bandha or Nauli Kriya.
Sitting:
ii. Sit comfortably in Siddhasana/Siddhi Yoni Asana, Padmasana, Sukhasana,
Vajrasana.
iii. Place the palms of the hands on the knees.
iv. Relax the whole body.
v. Inhale slowly and deeply.
vi. Retain the breath.
vii. Lower the chin so that it touches the chest/collarbone.
viii. Simultaneously, straighten the elbows and raise the shoulders.
ix. Hold for as long as comfortable.
x. Then release Jalandhara by slowly raising the head and relaxing the shoulders.
xi. Exhale in a very slow and controlled manner.
xii. Breathe normally for a minute or two.
xiii. Practice 5 rounds.
xiv. Then practice 5 rounds with external retention.

d. Benefits of performing Jalandhara Bandha:

i. Helps prevent the fluid of Bindu from flowing further down than Vishuddhi.
ii. Extremely useful for alleviating throat disorders such as inflammation,
stuttering, excess mucus in the throat, tonsillitis, etc.
iii. Improves quality of voice.
iv. Increases the quantum of Prana in the thoracic region.
v. Many major nerve fibres pass through the neck. When Jalandhara is performed
it exerts pressure on them and the flow of nervous impulses to the brain is
restricted. These impulses collect in the cervical plexus, and when the
Jalandhara Bandha is released they flood into the brain. The force of these
impulses helps to activate higher centers in the brain.
vi. Throat region is intermediate between the brain and the digestive and
assimilative processes. It is here that a brake or governor can be exerted upon
the rate at which the bodily processes are activated.
vii. By squeezing the Thyroid gland, the nerve stimuli and blood flow to and from
the gland are modified, and the secretory responses of the gland are
modulated.
viii. Parathyroid glands are also influenced. (Parathyroid glands regulate Calcium
Metabolism and control the density of the body by regulating the amount of
calcium in the blood and bones).
ix. Jalandhara Bandha is a means to consciously influence the rate of metabolism.
x. Energy is induced into Sushumna, as Ida and Pingala are paralyzed due to the
throat lock.

(17)
V4.65-4.69.
Explain four stages of V4.70-4.76.
Nadanusandhana.
Key points about Nada & Nadanusandhana:

Go To Top 1. What is Nadanusandhana:

a. It’s the Exploration or Search for Nada.
2. What is Nada:
a. Nada refers to the ‘flow’ from Mahabindu.
b. Its quality is Sound, form is Light.
c. When the Nada issues from Bindu within your own body, then the inner sound can
be heard.

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 3. Why Nadanusandhana:
a. Easiest way to Laya is through absorption of Nada.
4. Categorized of sound w.r.t perception:
a. Shabda = Perceptible sound.
b. Nada = Imperceptible sound.
5. Categorization-1 of Nada:
a. Pinda = Individual Nada.
b. Para = Cosmic Nada.
6. How Nada is produced:
a. Mahabindu consists of Shiva & Shakti.
b. When a split occurs in Mahabindu, threefold Shakti appears:
i. Nada
ii. Bindu
iii. Kalaa
7. Categorization-2 of Nada:
a. Ahata Nada = Produced or Struck sound (Dhwani).
b. Anahata Nada = Unproduced sound.
8. Four states of Nada:
a. Para (Soundless sound, Nishabda):
i. State when Mahabindu (Nirvana Bindu) splits.
ii. Heard in transcendental state.
b. Pashyanti (Directionless sound):
i. When Para Nada begins to move without particular direction.
ii. Can not be heard by others, but felt in meditation.
c. Madhyama (Differentiated sound):
i. When this movement in Nada becomes differentiated.
ii. Felt by ears, but is heard in the mind.
d. Vaikhari (Gross form of sound):
i. When this sound manifests in gross or sthula form.
ii. Heard by physical ears.

Four stages of Nadanusandhana:

1. Arambha Avastha (Beginning stage):

a. Kundalini is aroused, and enters Sushumna
b. Brahma granthi is untied/unknotted
c. Mooladhara Chakra is activated
d. Tinkling bell sound is heard
e. This is Anahata Nada
f. Body becomes lustrous, brilliant, with divine smell, and disease-less

2. Ghata Avastha (Vessel stage):

a. Ghata means Vessel. Just like how water fills the Vessel from insite and outside,
when immersed in water – similarly, Nada fills us from insite and outside, just that
we do not perceive the same.
b. Vishnu granthi is untied/unknotted
c. Anahata Chakra is activated
d. Kettledrum sound is heard
e. This is Anahata Nada
f. Kundalini enters Chitrini
g. Greatest bliss is relealed

3. Parichaya Avastha (Stage of increase):

a. Visuddhi Chakra is activated
b. Drum-beat sound is heard
c. This is Anahata Nada
d. Bliss of Chitta is attained
e. Natural, spontaneous ecstacy arises
f. Imbalance of Tri-doshas is removed & state of equilibrium is achieved
g. Disease, sleep and hunger are overcome

4. Nishpatti Avastha (Stage of consummation):

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 a. Rudra granthi is pierced
b. Ajna chakra is activated
c. Tinkling sound of the Flute resonating like a Vina is heard
d. This is also Anahata Nada
e. When Rudra granthi is pierced, Kundalini moves to Sahasrara Chakra, abode of
Paramashiva, Mahabindu.
f. This is above the state of manifested or differentiated Shakti. Here Shiva and Shakti
abide together.
g. It is Turiyatita state, even beyond the 4th dimension.
h. Nishpatti Avastha is equated with Nirvikalpa Samadhi.

(18) Due to paucity of time this could not be typed out in detail.
Kindly refer to the respective Page Numbers.
Gheranda Samhita -
Explain five methods of GS P285-P306.
Dharana - Pancha Dharana.
Pancha Dharanas, as per Gheranda Samhita:

Go To Top 1. Parthivi Dharana (Concentration on Earth) (GS-P286)

2. Ambhasi Dharana (Concentration on Water) (GS-P290)
3. Agneyi Dharana (Concentration on Fire) (GS-P295)
4. Vayviye Dharana (Concentration on Air) (GS-P300)
5. Akashi Dharana (Concentration on Space/Ether) (GS-P304)

(19)
Due to paucity of time this could not be typed out in detail.
Gheranda Samhita - Kindly refer to the respective Page Numbers.
Elaborate different
Samadhis. Samadhis, as per Gheranda Samhita:

1. Dhyana Yoga Samadhi (GS P-595)

Go To Top 2. Nada Yoga Samadhi (GS P-498)
3. Rasananda Samadhi (GS P-499)
4. Laya Siddhi Samadhi (GS P-500)
5. Bhakti Yoga Samadhi (GS P-503)
6. Manomoorchhya Samadhi (GS P-505)

(20)
Due to paucity of time this could not be typed out in detail.
Gheranda Samhita - Explain Kindly refer to the respective Page Numbers.
any two samadhis listed
below: Dhyana Yoga Please refer to the previous question.
Samadhi, Nada Yoga
Samadhi, Rasananda Yoga
Samadhi

Go To Top

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