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The Smooth Breathing with Seven Limbs. The posture is the cross-legged pose with the fists placed on the thighs, wearing the meditation belt and Straightening your back, torso and arms.

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Sitting in the Lotus posture, straighten your torso and hack. Pass the meditation belt over the place where your legs cross, thus tight-cning the secret placed Put your vajra lists at the base of your thighs, and forcefully stretching your torso and opening your shoulders, straighten your arms as much as you can,-03

II. C o ncentratio n

The method of concentration: visualise the three channels with the spheres of the essence of the five elements at the center of the cakras.

At the center of vour body, visualized as the inseparability of purity and clarity, concentrate on the central channel, and the Roma and Kyangma channels. Then within the central channel, the luminous channel of wisdom. gradually visualize the clear and pure spheres of the essence of the elements. At the center of the cakra of bliss at the crown of the head visualize a yellow sphere, symbol of the pure essence of the earth element. At the center of the cakra of enjoyment at the throat visualize a white sphere, essence of the water element. At the center of the cakra of the nature of existence at the heart visualize a red sphere, essence of the tire element. At the center of the cakra of manifestation at the navel visualize a light green sphere, essence of the air element. At the center of the cakra four fingers below the navel, where the side channels meet the central channel, visualize a blue sphere, the nature of the space element.

Train in concentrating perfectly on them, both sequentially and simultaneously.206

III. Breathing method

The breathing method: inhale slowly and directly, equalize the right and left (sides) and direct forcefully. Make the Roma and Kyangma prdnas enter the central channel, draw your sides in and hold closed below the navel.

1. Gently inhale the air slowly and directly with equal strength through both nostrils. '

2. Hold open without forcing and concentrate on the blue sphere of the space element at the meeting point of the Roma and Kyangma

3. Their07 quickly inhale some more air and. noiselessly swallowing your saliva, push the air downward; moving your sides a bit to the right and the left.208 equalize the held air and. forcefully directing it downward, make the Roma and Kyangma prdnas enter the centrtl channel.209

4. At this point, drawing your sides in and tensing your whole body,210 close the air below the navel and concentrate on the light green sphere of the air element at the navel cakra.111

While pushing the upper prana downward, contract from below; passing through the wisdom path of the central channel, (the prana) is absorbed into the various spheres of the elements at the cabas of the heart, the throat and the crown oj the head.

5. Forcefully push the upper prana downward and. at the same time, contract upward from below,212 imagining that the karmic prana rises and is absorbed into and indissolubly integrated with the green sphere of the air element at the navel.

Then,214 apply a contraction from below to draw the prana of the air element, concentrated at the navel cakra. upward through the wisdom path of the central channel, finally unifying it indissolubly with the red sphere of the fire element at the heart. 5

Then, apply a contraction from below in order to draw the force of the prana of the tire element upward, finally uniting it indissolubly with the white sphere of the water element at the throat.216

Finally, applying the method just described, indissolubly unify the prana of the water element with the yellow sphere of the prana of the earth element at the crown of the head. In this way. you gradually cause the prana to ascend through the vanous spheres of the pure essence of the elements, indissolubly unifying it with each of them in a condition of non duality. As a result, the pmias of the five elements become purified in their true condition and the prac-

WITH Sbven Limbs litioner attains control over the five elements of the outer material dimension.

6. At the end. exhale quickly emitting an aspirated HA.

7. Remain empty in contemplation without concentrating on anything.

In this wav, through the seven phases of this prdndydma - slow inhalation, open hold, directed hold, closed hold, contracted hold, quick exhalation and empty hold - one can develop the full capacity of- the yoga of

prana.

Exhale quickly with HA, draw your sides in and plant the central channel By applying a contracted hold, pleasure, heat and the visions of experience develop.

Standing with your legs two palm widths apart and your hands at your sides with the thumbs turned back to draw the sides in; or, if you prefer. take the position used for the prdndydma of the Secret Breathing, the posture of Htimkara. In either case, align vour neck and torso and press the bottom of your chin to your throat,218 opening the chest and shoulders.

Roll your tongue and. through the hollow thus formed, inhale the fresh air slowly and forcefully, visualizing that you are sucking in and absorbing all the pure substances211 of the universe in the form of light of five colors. At this point:

• If one emphasizes the open hold, all the channels in the body will become perfectly workable and the yogin's positive qualities such as longevity, capacity and brilliance of complexion220 will be enhanced.

• If one emphasizes the directed hold by moving the inhaled air alternately from right to left and from left to right, rolling the abdominal muscles221 and directing the air downward, one will achieve the capacity to capture all the karmic prams of the Roma and Kyangma channels in the space of the central channel.

• If one emphasizes the closed hold by forcefully pressing the upper prana downward and energetically pulling the downward-clearing prana upward from below by means of contraction, thus unifying the two pranas and retaining them in closed hold below the navel, the yegn will master the pranas of the five elements and consequent ly achicve control over the five elements.222 If one emphasizes the contracted hold by quickly and forcefully exhaling the air emitting an aspirated HA. drawing the sides in from the right and from the left and 'planting the central channel straight'22" perpendicular to the navel, physical pleasure and heat and the visions of spiritual experience will blaze like fire.224

From one's body, (visualized as) a mass of fire, sparks spread in all directions; by emphasizing the open hold and directed hold and (performing) Beps in the cross-legged posture; heat quickly develops.

Visualizing your body as a mass of fire spreading sparks in all directions, apply the open hold and the directed hold and then perform Beps dropping in the lotus position.225 By emphasizing this phase, heat will develop quickly.

Applying the four profound methods all together and emphasizing Beps in tsog(kyil)} the yogin will become free of the bonds of dualism and achieve the level of realization.

Applying the four profound methods of open hold, directed hold, closed hold and contracted hold all together and performing in particular Beps with the knees apart,226 one will become free from the bonds of dualism, karma and emotion, and attain a high level of realization.

The instructions on the method of visualizing the cakras and spheres etcetera must be received orally from a teacher.

More detailed practical instructions on the visualization of the cakras, of the spheres of the elements etc. must be obtained orally from a qualified teacher who has received the transmission from the lineage of masters.

Thf Smooth Bki \rninc. with Seven Limbs

The Yantras

The five ^tfninii are:

The Locust or Chagapa, for open hold.

The Dove or Phugron. for directed hold.

The Trident or Khatvanga, for closed hold.

The Tiger or Tag. for contracted hold.

The Jewel or Norbu, for empty hold.

i the locust

The first triad of yantras, The Locust Pose, is for applying the open hold.

242 Thb Smooth Breathing with Seven Limbs__

Basic Movement

I.ie down with the chin resting on the ground; holding open, raise the legs up straight, pining the wight of the body on the fists on the ground and arching the lower part of the body like a locust.

Starting Position

0. Sic on vour heels with your hands on your knees.

Initial Phase

1. Inhaling in four counts, extend your arms over your head and open vour chest.

2. Exhaling in tour counts, lie down w ith your forehead on the ground and extending your arms by your sides, make vajra fists with your hands.

Central Phase

3. Inhaling in four counts, rest the lower part of your chin on the ground and forcefully extend your legs thoroughly tensing your whole body-

4. Molding open for four counts, lift your extended legs and your pelvis straight off the ground placing the weight of your body on your shoulders and arms with your fists pressed firmly on the ground; remain with the lower part of your body arched upward like a locust,

5. Exhaling in four counts, lie prone with your forehead on the ground and place your palms on the ground by your shoulders, relaxing your whole body.

Final Phase

6. Inhaling in four counts, sit on your heels and extend your arms and torso upward.

7. Exhaling in four counts, lower your arms and forehead to the ground.

Fourth Semes: The Locust 243

244 The Smooth Breathing with Seven Limbs

Movement for Training

For training, place your knees, forearms and palms on the ground, raise

Starting Position

0. As in the basic movement. (Sit on your heels with your hands on your knees.)

Initial Phase

1. As in the basic movement. ( Inhaling in four counts, extend your arms over your head and open your chest.)

2. Exhaling in four counts, bend forward and place your palms and forearms parallel on the ground with your elbows touching the outside of your knees.

Central Phase

X Inhaling in four counts, lift your knees leaving your toes pointed on the ground exactly where they were.

4. Holding open as long as you can. thrust your legs straight upward, arch the back of your head and remain in this pose.

5. Exhaling in four counts, place your knees and forehead on the ground and sit on your heels.

Final Phase

6. As in the basic movement. (Inhaling in four counts, sit on your heels and extend your arms and torso upward.)

7. As in the basic movement. (Exhaling in four counts, lower your arms and forehead to the ground."

Breathing Cvclt

Slaiv Inh.il.il ion

Open Hold

Skm UxluUtion

Initial Phasi

4

4

Central Phase

4

45 Ung 4i /ViilWf

4

Final Phase

4

__4__

Movement for Progressing

For progressing, straighten your arms, arch the back of your head and (bend) xour legs forwards. (This is the series) for the open hold, with seven phases.

Starting Position

0. As in the basic movement. ^Sit on your heels with your hands on your knees.) Initial Phase

1. As in the basic movement. (Inhaling in four counts, extend your arms over your head and open your chest.)

2. As in the movement for training. (Exhaling in four counts, bend forward and place your palms and forearms parallel on the ground with your elbows touching the outsides of your knees.)

Central Phase

3. Inhaling in tour counts, lift your knees, straighten your arms and thrust your legs upward placing the weight of your body on your palms.

4. Holding open as long as you can, arch the back of your head and lower your legs past the top of your head.

5. lixhaling in four counts, place your knees on the ground and sit on your heels with your forehead and palms on the ground.

Final Phase

6. As in the basic movement. (Inhaling in four counts, sit on your heels and extend your arms and torso upward.)

7. As in the basic movement. (Exhaling in four counts, lower your arms and forehead to the ground.")

248 The Smooth Breathing with Seven Limbs__

This is the series of ymtras for applying the open hold, each yantra with seven phases of breathing.

Benefits

The Overcoming of Obstacles says:

The Lcetist Pbse in open hold eliminates lumbar pain, sciatica ami loss of sensation (in the limbs) ami illnesses that afflict the small ami large intestine; tt eliminates problems of the fire-accompanying, downward-clearing and pervasive pranas. The same holds true for the movements for training and for progressing.227

As stated, these yantras help to overcome pains in the lumbar region, neuralgia of the sciatic nerve and loss of sensation in the lower limbs causing a dragging gait. They also heal hot and cold ailments"8 that afflict the small and large intestine; they restore correct functioning of the ftre-accompanying, downward-clearing and pervasive pranas in cases where these have been impaired or become anomalous.

Dove Pose Yoga

The second triad of yantras. The Dove Pose, is for. applying the directed hold.

Basic Movement

Kneeling, with one leg) extended (and the other) bent, join your heel to voiir secret place; inhale resting your hands on your sides, arching, pulling your elbows back and opening your chest; applying a directed hold for a complete cycle, arch the back of your head like a dove.

Starting Position

0. Sit on vour heels with votir hands on your knees.

Initial Phase

1. Inhaling in four counts, extend your arms over your head, opening your chest.

2. Exhaling in four counts, place your hands and forehead on the ground in front of your knees, extend your right leg straight back and bring your left heel firmly to your secret place.

Central Phase

Inhaling in four counts, rise up bringing your hands to your sides with the thumbs turned back, pulling your elbows back and opening vour chest and shoulders.

4. Applying a directed hold for four counts, arch the hack of your head and push your chest out, remaining in a pose like a dove.

5. Exhaling in four counts, lower your forehead to the ground with your arms extended forward.

Final Phase

6. Inhaling in four counts, sit on your heels and extend your arms and torso upward.

7. Exhaling in four counts, lower your forehead and arms to the ground.

Then do the movement in the same way on the other side.

Fourth Seriks: Tb< fit** 251

Slow Inhalation

InITI a t Ph am

Slow Inhalation

Cl NFRAL PHASI

InITI a t Ph am

Cl NFRAL PHASI

252 T'*b Smooth Breathing with Seven Limbs

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