Sahita Pranayama - Sagarbha

Sahita Pranayama is taught in the Gheranda Samhita, combining controlled breathing with the mental repetition of seed (bija) mantras and visual meditations. Which makes it sagarbha pranayama, meaning with mantra (countaining sound or seed). It is the complete teaching as described in the Gehranda Samhita 5:46-55. A-U-M with visualisation of colour, deity and state. Taught step by step to include each aspect sequentially.

Transcript

Welcome. Today we are practicing a breathing technique called Sahita Pranayam, Described in the Garanda Samhita, Chapter 5, Verse 46 to 55. In the Granda Samhita it is stated, Kumbhakar! Retention of breath is of eight kinds. There's eight breathing techniques Sahita, Suryabhida, Ujjayi, Shitali, Bhastrika, Brahmari, Murcha and Kavali. Sahita Kumbhaka is divided into two kinds, Sargarbha and Nigarbha. Sargarbha is done with repetition of Beej mantras and Nigarbha is done without repetition of the Beej mantras. The Garanda Samhita continues with saying, First I shall tell thee the Sagarbha Pranayam. We start by sitting in Sukhasana or in an easy seat facing east or north. Contemplate on Brahma full of Rajas quality, Blood red color in the form of the letter A. Let the wise practitioner inhale by the left nostril, Repeating Ang 16 times. That's just the letter A extended into a mantra. Then before he begins retention at the end of the inhalation, Perform Uddiyana Bandha. Then retain the breath by repeating, Uuuu, 64 times, Contemplating on Hari, A black colour, And of Sattva quality. Exhale the breath through the right nostril by repeating M, 32 times, Contemplating Shiva of a white colour and of tamas quality. So all we're doing is A-U-M, The sound of Aum, Giving it a nasal sound at the end. Again, Inhale through pingala, Right nostril, Retain Bakumbaka, And exhale Ida, The left, In the method as above, Changing the nostrils alternately, Thus alternating the nostrils again and again, When inhalation is completed. Close both nostrils. The right, Closed by the thumb, And the left one by the ring finger and little finger. We are going to do it in a ratio of 1, 3, 2 Breathing in for four counts. Hold 12. And exhaling for eight. We are going to learn it systematically, First the alternate nostril breathing, The Nadi Shodhana, With the Kumbhaka, Holding the Uddiyana Bandha, And then we'll add the mantras, And we'll add the visualization, All systematically. Let's start. . . Come to sit in a meditative pose. Relax the body. Come away of your breathing. We use the Vishnu Mudra with the right hand. Instead of the index and middle finger pointing onto the forehead, We're going to curl your index and middle finger all the way down toward your palm. Keep the thumb, Ring finger and little finger extended. Use the right thumb to gently press and close your right nostril and the ring finger supported with the little finger to close your left nostril. And let's just start with getting the counting and the kumbaka and the uriyana bandha. When you're ready, Have your next exhalation. We inhale the left nostril for one. Two, 3. Hold the breath, Pull the navel in and up. Hold the tummy in and the pelvis lift the navel in lifting your hip bones up. Opening your spine, Opening your back, Tuck the chin slightly down. You'll have three Bandhas. Exhaling out the right nostril 3, 2, 1. Fall. Bye. 6 7 hate. Inhaling the right nostril, 3, 2, 1. Full Woody Annabande, Contract, Hold Your Bandhas Five. 6, 7, 8, 9, 10, 11. Exhale at the left nostril. 7. Eight, That was one round. Inhale the left nostril. Free. Hooray in a bun! Bye. 6. 7. Exhaling the right nostril. Inhale, Right. Woody on a bender and three benders hold. Exhaling left nostril. Inhaling left nostril. And this Exhaling right nostril. Inhale, Right. Kumbhakar with Odeon Abundance. Exhaling left nostril. Now we add the repetition of the beach mantra, The sound A. Breathe in. Mentally repeat. Hold. Kumbhaka with your Uddiyana Bandha and here we're repeating the sound U. Exhaling repeating the sound M. Breathing in, Sound A. Kumbhakar's Udhyana Bandha and all three Bandhas, The Maha Bandha. Can you? And then exhaling. Just thinking the beach mantra, M. Eight times. . . We add in the visualization. On the inhalation, We think of the color red, Which represents Brahma, And the quality of Rajas. On your breath suspension, Think of the color black. Which is Hari. And the quality of sattva. And on the exhalation. Thinking of. Colour white, Representing Shiva. And the Tamas quality. Inhaling the sound A, Brahman, Color red. Suspending the breath. The color black. Hari, Sattva quality and the sound You. Exhaling. Thinking Shiva, Color white, Tamas quality, And the sound M. Inhaling, A, Brahma, Color red. Holding the breath, You, Thadhi, The black sattva. Exhaling, Shiver, Color white, Thomas quality, Sound M. Inhaling A, Brahman Red. Suspending the breath. Black, Hari, And the sound You. Exhaling shiver color white and the sound m Inhaling the sound A, Brahman, Color red. Suspending the breath. The color black. Hari, Sattva quality and the sound You. Exhaling. Thinking Shiva, Colour white, Tamas quality and the sound M. Breathing in sound a color red Brahma Kumbhakawas Udiana Banda and you, Black Sattva. Exhaling M, White Shiva, Tamas quality. Inhalation, Breath suspension. Exhalation Inhaling, The sound A. Pramana, Red. Suspending the breath, Black, And the sound you. And that is the full Sahitya Pranayama as described in the Grantha Samhita. Exhaling and the sound M shiver white Inhaling. . . Holding the breath. Exhaling Inhale. Kumaka. Exhale. . . Inhale. . . Kumbhakar. Exhale. Inhale. Kumbhakar. Exhale. Inhale. Kumbhakar. Exhale. Inhale. Kumbhakar? Exhale. Inhale. Kumbhakar. Exhale. Continue the practice for two more rounds. And let your breathing return to its own natural rhythm. And rest until the end of the music. All that is to do now is to extend the length of your breath and the length of the hold in the ratio of one, Four, Two. Thank you for joining me, Musahita Pranayama. Namaste.