Swami Sivananda - The Science of Pranayama by gnosisclassics

THE SCIENCE OF PRANAYAMA

By SRI SWAMI SIVANANDA Sri Swami Sivananda Founder of The Divine Life Society

SERVE, LOVE, GIVE, PURIFY, MEDITATE, REALIZE

So Says

Sri Swami Sivananda

A DIVINE LIFE SOCIETY PUBLICATION

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First Edition: 1935

Sixteenth Edition: 1997 (6,000 Copies)

World Wide Web (WWW) Edition: 2000

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This WWW reprint is for free distribution

ISBN 81-7052-022-3

Published By THE DIVINE LIFE SOCIETY

P.O. SHIVANANDANAGAR

Distt. Tehri-Garhwal,

Himalayas, India.

249 192

Uttar Pradesh,

PUBLISHERS’ NOTE

Itisneedlessforustostressonthemeritsofthesubjectoritsauthor,SriSwamiSivanandaji Maharaj.SriSwamijialreadylivesintheheartsofthepeopleoftheworldasan‘unfailingsaviour’. TheSwamiji’smethodofpresentingsuchintricateYogicsubjectsinaninimitable,simplestyle withconvincingassurancesinuniqueandunrivalled.Itisauthoritative,themoreso,becauseof Swamijibeingacombinationofanexperiencedmedicalpractitioner,afull-blownYogianda Jivanmukta.

ThepracticeofPranayamahasbeenviewedwithfearincertainquartersonaccountof certainlimitations,viz.,theabsolutenecessityofthenearnesstoaperfectedGuru,thedietetic restrictionsandthelike.SriSwamijihasexplainedhereinincleartermsthevagariesofsuchfears andhasprescribedverysimpleandsafemethods.Thebookcontainssuitablelessonsforalltypesof Sadhakas.Thosewhofollowthespecialinstructionsgiventowardstheendofthebookcanbesure of their guaranteed success and safety.

Pranayamaisanimportant Anga inAshtangaYoga.Itisequallynecessaryforallintheir dailylife,forgoodhealth,successandprosperityineverywalkoflife.Howitisso,isexplainedin thesepages.Thescienceofrelaxationisaveryvaluablegiftforthereadersandwouldbenefitall.

Wearegreatlyencouragedbythewarmreceptionthepreviouseditionshadatthehandsof ourdearreadersandwehopemoreandmoreSadhakaswouldtakeupthisimportantaspectof Sadhanaintheirdailyspiritualpractices,andfeelforthemselvesthehappinessandjoywhichwill naturally lead them to blissful ‘Divine Life’.

—THE DIVINE LIFE SOCIETY

INTRODUCTION

Today,forquicktravel,thematerialworldpresentsustheRailway,Steamers,Aeroplanes andsoforth,buttheYoginsclaimthatbyYogicculturetheweightofthebodycanbesoreduced thatitcanflyoverthespacetoanydistanceinaninstant.Theycanprepareamagicointment,which whenappliedtothesolesofthefeet,givesthempowertotraverseanydistanceonearthwithina veryshorttime.BythepracticeofKhechariMudra,byapplyingtheelongatedtonguetothe posteriornasalopeningstheycanflyintheair.Bykeepingamagicpillintheirmouththeycanalso moveinspacetoanyplaceinthetwinklingofaneye.Whenweareanxioustoknowthewelfareof ourownrelationsinadistantorforeignland,wetakerecoursetowritingletterssendingordinaryor urgentcables.ButtheYoginsclaimthattheycan,bymeditation(Dyana),knowanythingthat happensinotherpartsoftheworldbyaprojectionofthemindorbymentallytravellingthedistance whichisonlyamatteroffewseconds.YogiLahiri,whoseSamadhiisstillinVaranasi,travelledto Londontoseethestateofhealthofhissuperior’swife.Forhearingafriendatalongdistancethe materialworldpresentsuswithtelephonesandwirelessreceivers,buttheYoginsclaimthat throughtheirYogicpower,theycanhearanything,fromanydistance,eventhevoicesofGodand otherinvisiblebeingsinthefirmament.Todaywhenamanissufferingfromadiseasethematerial worldpresentsuswithdoctors,medicines,injectionsandsoforth,buttheYoginsclaimthatbya

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mereglanceorbysimpletouchorbyrecitationofMantras,notonlythediseasescanbecuredbut also life can be given to a dead man.

TheseYoginsbypersistenteffortinconcentrationgetdifferentYogicpowersthatare knownas‘Siddhis’.ThosewhoacquiretheseSiddhis,areknownasSiddhas.Theprocessthrough whichtheyobtainSiddhis,iscalledSadhana.PranayamaisoneofthemostimportantSadhanas. ThroughthepracticeofAsana,youcancontrolthephysicalbodyandthroughPranayama,youcan controlthesubtle,astralbodyortheLingaSarira.Asthereisanintimateconnectionbetweenthe breath and nerve-currents, control of breath leads to the control of vital inner currents.

PranayamaoccupiesaveryimportantplaceinIndianreligion.EveryBrahmachari,and everyGrihasthaalso,hastopractiseitthreetimeseverydaymorning,noonandeveninginhisdaily worshipduringSandhya.ItprecedeseveryreligiouspracticeoftheHindus.Beforeheeats,before hedrinks,beforeheresolvestodoanything,Pranayamashouldbeperformedfirstandthenthe natureofhisdeterminationshouldbeclearlyenunciatedandplacedbeforethemind.Thefactsofits precedingeveryeffortofthewillisasuretythat,thateffortwillbecrownedwithsuccessandthe mindwillbedirectedtobringaboutthedesiredresult.HereImayrefertothefeatofmemory, practisedbytheHinduYogins,underthenameofconcentrationononehundredthings. ‘Satavadhana’,whereinonehundredquestionsareputtoaSatavadhaniortheconcentratorinrapid successionbydifferentpersons;sometestingtheverbalmemoryoftheperformer;otherstestinghis powerofmentalcalculation;againsomeothers,tryingtotesthisartisticskill,withoutgivinghim, anytimeforcommittingthequestionstohavebeenputtohim.Theperformerbegins,by reproducingthequestions,inanyorder,inrespectofthosequestions,withtheiranswers.Thisis generallydoneinthreeormoreturns,ineachturngivingonlyaportionoftheanswertoeachofthe questionsandthencontinuingfromwhereheleftoffinthenextturn.Ifthequestionsareofthe natureofmathematicalproblemswhosesolutionsarerequired,hedeliverstheanswersalongwith the problems, having solved them mentally.

Thisfacultyofconcentrationofmindisoftenexhibitednotonlywithreferencetothe intellectbutalsowithreferencetothefivesenses.Anumberofbellsmaybemarkeddifferentlyand thesoundsmaybeallowedtobestudiedandmadementalnoteofwiththemarkgiventoit.A numberofobjectsofsimilarshapeandcolourwhicharelikelytocausedeceptiontotheeyeofan ordinarymanmaybeshownoncetothe‘Avadhani’withtheirmarks.Whileheisattendingtoother things,ifabellweretobestruckoroneoftheobjectssuddenlyexhibitedbeforehissight,hewillat oncementionthemarkofthebellorthenumberoftheobjectshown.Similarlyhiskeennessof touchisalsoputtothetest.Suchfeatsofmemoryareduetothetrainingwhichtheyreceivefromthe daily practice of Pranayama.

ThePranamaybedefinedasthefinestvitalforceineverythingwhichbecomesvisibleon thephysicalplaneasmotionandactionandonthementalplaneasthought.ThewordPranayama, therefore,meanstherestraintofvitalenergies.Itisthecontrolofvitalenergywhichtinglesthrough thenervesofpersons.Itmoveshismusclesandcauseshimtosensetheexternalworldandthinkhis internalthought.Thisenergyisofsuchanaturethatitmaybecalledthe visviva oftheanimal organism.ThecontrolofthisforceiswhatisaimedatbytheYoginsbymeansofPranayama.He whoconquersthis,isnotonlytheconquerorofhisownexistenceonthephysicalandmentalplane, buttheconquerorofthewholeworld.For,thePranaistheveryessenceofcosmiclife,thatsubtle

principlewhichevolvedthewholeuniverseintoitspresentformandwhichispushingittowardsits ultimategoal.TotheYogithewholeuniverseishisbody.Thematterwhichcomposeshisbodyis thesamethatevolvedtheuniverse.Theforcewhichpulsatesthroughhisnervesisnotdifferent fromtheforcewhichvibratesthroughtheuniverse.Theconquestoverthebodydoes,therefore, meantohimtheconquestovertheforcesofnature.AccordingtotheHinduPhilosophythewhole natureiscomposedoftwoprincipalsubstances.OneofthemiscalledtheAkasaoretherandthe other,Pranaorenergy.Thesetwomaybesaidtocorrespondtomatterandforceofthemodern scientists.Everythinginthisuniversethatpossessesformorthathasmaterialexistence,isevolved outofthisomnipresentandall-pervasivesubtlesubstance‘Akasa’.Gas,liquidandsolid,thewhole universe,consistingofoursolarsystemandmillionsofhugesystemslikeoursandinfactevery kindofexistencethatmaybebroughtundertheword‘created’,aretheproductsofthisonesubtle andinvisibleAkasaandattheendofeachcyclereturntothestartingpoint.Inthesameway,allthe wayofforcesofnaturethatareknowntoman;gravitation,light,heat,electricity,magnetismall thosethatcanbegroupedunderthegenericnameof‘energy’,physicalcreation,nerve-currents,all suchasareknownasanimalforcesandthoughtandotherintellectualforcesalso,maybesaidtobe themanifestationsofthecosmicPrana.FromPrana,theyspringintoexistenceandinPrana,they finallysubside.Everykindofforceinthisuniverse,physicalormentalcanberesolvedintothis originalforce.Therecanbenothingnewexceptthesetwofactorsinsomeoneoftheirforms. Conservationofmatterandconservationofenergyarethetwofundamentallawsofnature.While oneteachesthatthesumtotalofAkasaformingtheuniverse,isconstant,theotherteachesthatthe sumtotalofenergythatvibratestheuniverse,isalsoaconstantquantity.Attheendofeachcycle thedifferentmanifestationsofenergyquietdownandbecomepotential:soalsotheAkasawhich becomesindistinguishable:butatthebeginningofthenextcycletheenergiesstartupagainandact ontheAkasasoastoinvolvethevariousforms.Accordingly,whentheAkasachangesand becomesgrossorsubtle,Pranaalsochangesandbecomesgrossorsubtle.Asthehumanbodyis onlyamicrocosmtoaYogi,hisbodycomposedofthenervoussystemandtheinternalorgansof perceptionrepresenttohim,themicrocosmicAkasa,thenerve-currentsandthought-currents,and thecosmicPrana.Tounderstandthesecretsoftheirworkingsandtocontrolthemis,therefore,to get the highest knowledge and the conquest of the universe.

HewhohasgraspedthisPrana,hasgraspedtheverycoreofcosmiclifeandactivity.He whohasconqueredandcontrolledthisveryessence,hasnotonlysubjectedhisownbodyandmind buteveryotherbodyandmindinthisuniverse.ThusPranayamaorthecontrolofPranaisthat meansbywhichtheYogitriestorealiseinhislittlebodythewholeofcosmiclife,andtriestoattain perfectionbygettingallthepowersinthisuniverse.Hisvariousexercisesandtrainingsareforthis one end.

Whydelay?Delaymeanssomuchofadditionalsufferingandmisery.Letusincreasethe speed,struggleharderuntilwesucceedinbridgingoverthevastchasmoftime.Bydoingproper Sadhanaletusattainthegoalatonceinthisbody,rightnowinthisverymoment.Whynotweget that infinite knowledge, infinite bliss, infinite peace and infinite power, now alone?

ThesolutionoftheproblemistheteachingofYoga.Thewholescience‘Yoga’hasthisone endinview,—toenablemantocrosstheoceanofSamsara,toincreasepower,todevelop knowledge and to attain immortality and eternal bliss. v

CONTENTS PUBLISHERS’ NOTE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .iii INTRODUCTION. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .iii CHAPTER

PranaandPranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 WhatisPrana?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 SeatofPrana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 Sub-PranasandTheirFunctions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 TheColourofPranas. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 TheLengthoftheAir-Currents. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 TheCenteringofthePrana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 TheLungs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 IdaandPingala. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 Sushumna. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 Kundalini. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 Shat-Chakras. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 Nadis. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 PurificationofNadis. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 Shat-Karmas(TheSixPurificatoryProcesses). . . . . . . . . . . . . . . . . . . . . . . . . . .9 Dhauti. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 Basti. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 Neti. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 Trataka(Gazing). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 Nauli. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 Kapalabhati. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 CHAPTER TWO TheMeditationRoom. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 TheFiveEssentials. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 ThePlace. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 TheTime. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 TheAdhikari. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 DieteticDiscipline. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 YogicDiet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 Mitahara. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 PurityinFood. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 Charu. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 MilkDiet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 FruitDiet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 ArticlesAllowed. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 ArticlesForbidden. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 AKutirForSadhana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19 Matra. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19 vi

ONE

Padmasana(LotusPose). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19 Siddhasana(ThePerfectPose). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 Svastikasana(ProsperousPose). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 Samasana(EqualPose). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 ThreeBandhas. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 ArambhaAvastha. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 GhataAvastha. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 ParichayaAvastha. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 NishpattiAvastha. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26 CHAPTER THREE WhatisPranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26 Pranayama(AccordingtotheGita). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27 Pranayama(AccordingToSriSankaracharya). . . . . . . . . . . . . . . . . . . . . . . . . .27 Pranayama(AccordingtoYogiBhusunda). . . . . . . . . . . . . . . . . . . . . . . . . . . .27 ControlofBreath. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28 VarietiesofPranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 ThreeTypesofPranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 TheVedanticKumbhaka. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32 PranayamaforNadi-Suddhi. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32 MantraDuringPranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 ExerciseNo.1. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33 ExerciseNo.2. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33 ExerciseNo.3. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33 ExerciseNo.4. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34 DeepBreathingExercise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34 Kapalabhati. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35 TheExternalKumbhaka(Bahya). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 EasyComfortablePranayama(SukhaPurvaka). . . . . . . . . . . . . . . . . . . . . . . . .36 PranayamaforAwakeningKundalini. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 PranayamaDuringMeditation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .37 PranayamaWhileWalking. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 PranayamainSavasana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38 RhythmicalBreathing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38 SuryaBheda. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39 Ujjayi. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40 Sitkari. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41 Sitali. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41 Bhastrika. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42 Bhramari. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43 Murchha. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43 Plavini. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44 KevalaKumbhaka. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44 PranicHealing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45 DistantHealing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46 Relaxation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46 vii

RelaxationofMind. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46 ImportanceandBenefitsofPranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47 SpecialInstructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48 APPENDIX ConcentrationonSolarPlexus. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54 PanchaDharana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55 StoryofYogiBhusunda. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56 TheInnerFactory. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56 YogicDiet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .57 Sivananda’sPranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62 KundaliniPranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62 QuestionsandAnswers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .63 Glossary. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .66 viii

Chapter One

Prana and Pranayama

Pranayamaisanexactscience.ItisthefourthAngaorlimbofAshtangaYoga. “Tasmin SatiSvasaprasvasayorgativicchedahPranayamah”—RegulationofbreathorthecontrolofPrana isthestoppageofinhalationandexhalation,whichfollowsaftersecuringthatsteadinessofposture or seat, Asana. Thus is Pranayama defined in Patanjali Yoga Sutras, Chapter II-49.

‘Svasa’meansinspiratorybreathand‘Prasvasa’isexpiratorybreath.Breathisexternal manifestationofPrana,thevitalforce.Breathlikeelectricity,isgrossPrana.BreathisSthula,gross. PranaisSukshma,subtle.ByexercisingcontroloverthisbreathingyoucancontrolthesubtlePrana inside.ControlofPranameanscontrolofmind.MindcannotoperatewithoutthehelpofPrana.The vibrationsofPranaonlyproducethoughtsinthemind.ItisPranathatmovesthemind.ItisPrana thatsetsthemindinmotion.ItistheSukshmaPranaorPsychicPranathatisintimatelyconnected withthemind.Thisbreathrepresentstheimportantfly-wheelofanengine.Justastheotherwheels stopwhenthedriverstopsthefly-wheel,soalsootherorgansceaseworking,whentheYogistops thebreath.Ifyoucancontrolthefly-wheel,youcaneasilycontroltheotherwheels.Likewise,if youcancontroltheexternalbreath,youcaneasilycontroltheinnervitalforce,Prana.Theprocess by which the Prana is controlled by regulation of external breath, is termed Pranayama.

Justasagoldsmithremovestheimpuritiesofgoldbyheatingitinthehotfurnace,by stronglyblowingtheblow-pipe,soalsotheYogicstudentremovestheimpuritiesofthebodyand the Indriyas by blowing his lungs, i.e., by practising Pranayama.

ThechiefaimofPranayamaistounitethePranawiththeApanaandtaketheunited Pranapanaslowlytowardsthehead.TheeffectorfruitofPranayamaisUdghataorawakeningof the sleeping Kundalini.

What is Prana?

“HewhoknowsPranaknowsVedas”istheimportantdeclarationoftheSrutis.Youwill findinVedantaSutras:“Forthesamereason,breathisBrahman.”Pranaisthesumtotalofall energythatismanifestintheuniverse.Itisthesumtotalofalltheforcesinnature.Itisthesumtotal ofalllatentforcesandpowerswhicharehiddeninmenandwhichlieeverywherearoundus.Heat, light,electricity,magnetismarethemanifestationsofPrana.Allforces,allpowersandPranaspring fromthefountainorcommonsource,‘Atman’.Allphysicalforces,allmentalforcescomeunder thecategory‘Prana’.Itisforceoneveryplaneofbeing,fromthehighesttothelowest.Whatever movesorworksorhaslife,isbutanexpressionormanifestationofPrana.Akasaoretheralsoisan expressionofPrana.ThePranaisrelatedtomindandthroughmindtowill,andthroughwilltothe individualsoul,andthroughthistotheSupremeBeing.Ifyouknowhowtocontrolthelittlewaves ofPranaworkingthroughthemind,thenthesecretofsubjugatinguniversalPranawillbeknownto you.TheYogiwhobecomesanexpertintheknowledgeOfthissecret,willhavenofearfromany power,becausehehasmasteryoverallthemanifestationsofpowersintheuniverse.Whatis commonlyknownaspowerofpersonalityisnothingmorethanthenaturalcapacityofapersonto

wieldhisPrana.Somepersonsaremoresuccessfulinlife,moreinfluentialandfascinatingthan others.ItisallduetothepowerofthisPrana.Suchpeoplemanipulateeveryday,unconsciouslyof course,thesameinfluencewhichtheYogiusesconsciouslybythecommandofhiswill.Thereare otherswhobychancetumbleunawareofthisPranaanduseitforlowerpurposesunderfalsenames. ThisworkingofPranaisseeninthesystolicanddiastolicactionsoftheheart,whenitpumpsthe bloodintoarteriesintheactionofinspirationandexpirationduringthecourseofbreathing;inthe digestionoffood;intheexcretionofurineandfaecalmatter;inthemanufactureofsemen,chyle, chyme,gastricjuice,bile,intestinaljuice,saliva;inclosingandopeningoftheeyelids,inwalking, playing,running,talking,thinking,reasoning,feelingandwilling.Pranaisthelinkbetweenthe astralandphysicalbody.Whentheslenderthread-linkPranaiscutofftheastralbodyseparates fromthephysicalbody.Deathtakesplace.ThePranathatwasworkinginthephysicalbodyis withdrawn into the astral body.

ThisPranaremainsinasubtle,motionless,unmanifested,undifferentiatedstateduringthe cosmicPralaya.Whenthevibrationissetup,PranamovesandactsuponAkasa,andbringsforth thevariousforms.Themacrocosm(Brahmanda)andmicrocosm(Pindanda)arecombinationsof Prana (energy) and Akasa (matter).

Thatwhichmovesthesteam-engineofatrainandasteamer,thatwhichmakesthe aeroplanesflyinair,thatwhichcausesthemotionofthebreathinlungs,thatwhichistheverylife ofthisbreathitself,isPrana.Ibelieve,youhavenowacomprehensiveunderstandingoftheterm Prana about which you had a very vague conception in the beginning.

Bycontrollingtheactofbreathingyoucanefficientlycontrolallthevariousmotionsinthe bodyandthedifferentnerve-currentsthatarerunningthroughthebody.Youcaneasilyandquickly controlanddevelopbody,mindandsoulthroughbreath-controlorthecontrolofPrana.Itis throughPranayamathatyoucancontrolyourcircumstancesandcharacterandcanconsciously harmonise the individual life with the cosmic life.

Thebreath,directedbythoughtunderthecontrolofthewill,isavitalising,regenerating forcewhichyoucanutiliseconsciouslyforself-development;forhealingmanyincurablediseases in your system; for healing others and for other various useful purposes.

Itiswithinyoureasyreachateverymomentofyourlife.Useitjudiciously.ManyYoginsof yore,likeSriJnanadeva,TrailingaSwami,RamalingaSwamiandothers,hadutilisedthisbreath, thisforce,thePrana,inavarietyofways.Youcanalsodoso,ifyoupractisePranayamaby prescribedbreathingexercises.ItisPranathatyouarebreathingratherthantheatmosphericair. Inhaleslowlyandsteadilywithaconcentratedmind.Retainitaslongasyoucandoitcomfortably. Thenexhaleslowly.ThereshouldbenostraininanystageofPranayama.Realisetheoccultinner life-powerswhichunderliethebreath.BecomeaYogiandradiatejoy,lightandpowerallaround you.PranavadinsorHathaYoginsconsiderthatPranaTattvaissuperiortoManasTattva,the mind-principle.Theysay,Pranaispresentevenwhenthemindisabsentduringsleep.HencePrana playsamorevitalpartthanthemind.IfyougothroughtheparablesinKaushitakiandChhandogya Upanishads,whenalltheIndriyas,mindandPranafightamongstthemselvesastotheirsuperiority, youwillfindthatPranaisregardedasthehighestofall.Pranaistheoldest,foritstartsits functioningfromtheverymomentthechildisconceived.Onthecontrary,theorgansofhearing,

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etc.,begintofunctiononlywhentheirspecialabodes,viz.,theears,etc.,areformed.Pranaiscalled JyeshthaandSreshtha(oldestandbest)inUpanishads.ItisthroughthevibrationsofpsychicPrana thatthelifeofthemind,Sankalpaorthinkingiskeptupandthoughtisproduced.Yousee,hear, talk,sense,think,feel,will,know,etc.,throughthehelpofPranaandthereforeSrutisdeclare: “Prana is Brahman.”

Seat of Prana

TheseatofPranaisheart.ThoughtheAntahkaranaisone,yetitassumesfourforms,viz.,(i) Manas,(ii)Buddhi,(iii)Chittaand(iv)Ahamkaraaccordingtothedifferentfunctionsitperforms. Likewise,thoughPranaisone,itassumesfiveformsviz.,(1)Prana,(2)Apana,(3)Samana,(4) Udanaand(5)Vyanaaccordingtothedifferentfunctionsitperforms.ThisistermedasVritti Bheda.TheprincipalPranaiscalledMukhyaPrana.ThePrana,joinedwithAhamkara,livesinthe heart. Of these five, Prana and Apana are the chief agents.

TheseatofPranaistheheart;ofApana,theanus;ofSamana,theregionofthenaval;of Udana, the throat; while Vyana is all-pervading. It moves all over the body.

Sub-Pranas and Their Functions

Naga, Kurma, Krikara, Devadatta and Dhananjaya are the five sub-Pranas.

ThefunctionofPranaisrespiration;Apanadoesexcretion;Samanaperformsdigestion; Udanadoesdeglutition(swallowingofthefood).IttakestheJivatosleep.Itseparatestheastral body from the physical body at the time of death. Vyana performs circulation of blood.

Nagadoeseructationandhiccup.Kurmaperformsthefunctionofopeningtheeyes.Krikara induceshungerandthirst.Devadattadoesyawning.Dhananjayacausesdecompositionofthebody afterdeath.Thatmanisneverreborn,wheneverhemaydie,whosebreathgoesoutofthehead,after piercing the Brahmarandhra.

The Colour of Pranas

Pranaissaidtobeofthecolourofblood,redgemorcoral.Apanawhichisinthemiddle,is ofthecolourofIndragopa(aninsectofwhiteorredcolour).Samanaisofthecolourbetweenthatof puremilkorcrystalorofoilyandshiningcolour,i.e.,ofsomethingbetweenbothPranaandApana. UdanaisofApandura(palewhite)colourandthatofVyana,resemblesthecolourofarchil(orthat of ray of light).

The Length of the Air-Currents

ThisbodyofVayuis96digits(6feet)inlengthasastandard.Theordinarylengthofthe air-current,whenexhaledis12digits(9inches).Insinging,itslengthbecomes16digits(1foot),in eatingitcomesto20digits(15inches),insleeping30digits(221/2inches),incopulation36digits (27inches)andindoingphysicalexerciseitismuchmorethanthat.Bydecreasingthenatural

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lengthoftheexpirerair-currents(from9inches),lifeisprolongedandbyincreasingthecurrent, duration of life is decreased.

The Centering of the Prana

InhalingthePranafromoutside,fillingthestomachwithit,centrethePranawiththemind, inthemiddleofthenavel,atthetipofthenose,andatthetoes,duringthe‘Sandhyas’(sunriseand sunset)oratalltimes.ThustheYogiisfreedfromalldiseasesandfatigues.BycenteringthisPrana atthetipofthenoseheobtainsmasteryovertheelementsoftheair;bycenteringatthemiddleofhis navel,alldiseasesaredestroyed;bycenteringatthetoes,hisbodybecomeslight.Hewhodrinksair throughthetonguedestroyshisfatigue,thirstandmanyotherdiseases.Forhimwhodrinkstheair withhismouth,duringthetwoSandhyasandthelasttwohoursofthenight,withinthreemonths, theauspiciousSarasvati(Goddessofspeech)ispresentinhisVak(speech),i.e.,hebecomes eloquentandlearned.Insixmonthsheisfreefromalldiseases.Drawingtheairattherootofthe tongue, the wise man thus drinking nectar enjoys all prosperity.

The Lungs

Itwillnotbeoutofplaceheretomentionawordonlungsandtheirfunctions.Theorgansof respirationconsistoftwolungs,oneoneithersideofthechestandtheairpassagesthatleadtothem. Theyarelocatedintheupperthoraciccavityofthechest,oneoneachsideofmedianline.Theyare separatedfromeachotherbytheheart,thegreaterbloodvesselsandthelargerair-tubes.Thelungs arespongy,porousandtheirtissuesareveryelastic.Thesubstanceofthelungscontains innumerableair-sacs,whichcontainair.Afterpost-mortem,whenitisplacedinabasinofwater,it floats.Theyarecoveredbyadelicateserousmembranecalledthe pleura whichcontainsserous fluidtopreventfrictionofthelungs,duringtheactofbreathing.Onewallofthepleuraclosely adherestothelungs.Theotherwallisattachedtotheinnerwallofthechest.Throughthis membranethelungsarefixedtothewallofthechest.Therightlungconsistsofthreelobes.Theleft lungcontainstwolobes.Eachlungconsistsofanapexandabase.Thebaseisdirectedtowardsthe diaphragm,themuscularseptum,thedividingwallbetweenthroatandabdomen.Theapexsituated above,neartherootoftheneck.ItisthebasethatgetsinflamedinPneumonia.Theapexofthelung whichdoesnotgetpropersupplyofoxygengetsaffectedbyconsumption.Itaffordsfavourable nidusorbreedinggroundforTubercleBacilli(T.B.).BythepracticeofKapalabhatiandBhastrika Pranayamasanddeepbreathingexercises,theseapicesgetgoodsupplyofoxygenandthusphthisis isobviated.Pranayamadevelopsthelungs.HewhopractisesPranayamawillhaveapowerful, sweet, melodious voice.

Theair-passageconsistsoftheinteriorofthenose,pharynxorthroat,larynxorthewind box,orsoundingbox,whichcontainstwovocalcords,tracheaorwindpipe:rightandleftbronchi andthesmallerbronchialtubes.Whenwebreathe,wedrawintheairthroughthenoseandafterit haspassedthroughthepharynxandlarynx,itpassesintothetracheaorwindpipe,thenceintothe rightandleftbronchialtubes,whichinturn,subdivideintoinnumerablesmallertubescalled bronchioles,andwhichterminateinminutesubdivisionsinthesmallair-sacsofthelungs,ofwhich thelungscontainmillions.Theair-sacsofthelungswhenspreadoutoveranunbrokensurface, would cover, an area of 1,40,000 square feet.

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Theairisdrawnintothelungsbytheactionofthediaphragm.Whenitexpands,thesizeof thechestandlungsisincreasedandtheoutsideairrushesintothevacuumthuscreated.Thechest and lungs contract, when diaphragm relaxes and the air is expelled from the lungs.

Itisthroughvocalcordsthatarelocatedinthelarynxthatsoundisproduced.Larynxisthe soundingbox.Whenthevocalcordsareaffectedbytoomuchstraining,asinsingingand continuouslecturing,thevoicebecomeshoarse.Infemalesthesecordsareshorter.Hencetheyhave asweetmelodiousvoice.Thenumberofrespirationperminuteis16.Inpneumoniaitisincreased to60,70,80perminute.InAsthma,thebronchialtubesbecomespasmodic.Theycontract.Hence thereisdifficultyinbreathing.Pranayamaremovesthespasmorconstrictionofthesetubes.A smallmembranousflatcapcoverstheuppersurfaceoflarynx.ItiscalledEpiglottis.Itpreventsthe foodparticlesorwaterfromenteringintotherespiratorypassage.Itactsthepartofasafetyvalve.

Whenasmallparticleoffoodtriestoentertherespiratorypassage,coughcomesinandthe particle is thrown out.

Lungspurifytheblood.Thebloodstartsinitsarterialjourney,bright-redandrich-laden withlife-givingqualitiesandproperties.Itreturnsbythevenousroute,poor,blue-ladenwiththe wastematterofthesystem.Arteriesaretubesorvesselsthatcarrypureoxygenatedbloodfromthe hearttowardsthedifferentpartsofthebody.Veinsarevesselsortubesthatcarrybackimpureblood fromthedifferentpartsofthebody.Therightsideoftheheartcontainsimpurevenousblood.From therightsideofthehearttheimpurebloodgoestothelungs,forpurification.Itisdistributedamong themillionsoftinyair-cellsofthelungs.Abreathofairisinhaledandtheoxygenoftheaircomes incontactwiththeimpurebloodthroughthethinwallsofthehair-likeblood-vesselsofthelungs calledpulmonarycapillaries.Thewallsofthecapillariesareverythin.Theyarelikemuslinclothor sieve.Bloodoozesoutorexudesreadily.Oxygenpenetratesthroughthewallsofthesethin capillaries. When the oxygen comes in contact with the tissues a form of combustion takes place.

Thebloodtakesupoxygenandreleasescarbonicacidgasgeneratedfromthewaste productsandpoisonousmatter,whichhasbeengatheredupbythebloodfromallpartsofthe system.Thepurifiedbloodiscarriedbythefourpulmonaryveinstotheleftauricleandthenceto theleftventricle.Fromtheventricleitispumpedintothebiggestartery,aorta.Fromaorta,itpasses intothedifferentarteriesofthebody.Itisestimatedthatinaday35,000pintsofbloodtraversesthe capillaries of the lungs for purification.

Fromthearteriesthepurebloodgoesintothethincapillaries.Fromthecapillariesthe lymphofthebloodexudes,bathesandnourishesthetissuesofthebody.Tissuerespirationtakes placeinthetissues.Tissuestakeuptheoxygenandleavethecarbondioxide.Theimpuritiesare taken by the veins to the right side of the heart.

Whoisthecreatorofthisdelicatestructure?AreyoufeelingtheinvisiblehandofGod behindtheseorgans?Thestructureofthisbodybespeaksundoubtedlyoftheomniscienceofthe Lord.TheAntaryaminortheIndwellerofourheartssupervisestheworkingoftheinnerfactoryas Drashtha.WithoutHispresence,heartcannotpumpbloodintothearteries.Lungscannotcarryout theprocessofpurifyingtheblood.Pray.PayyoursilenthomagetoHim.RememberHimatall times. Feel His presence in all the cells of the body.

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Ida, Pingala, Sushumna and Shat-Chakras

Ida and Pingala

Therearethetwonerve-currentsoneoneithersideofthespinalcolumn.Theleftoneis calledIdaandtherightisknownasPingala.TheseareNadis.Tentatively,sometaketheseasthe rightandtheleftsympatheticcords,buttheyaresubtletubesthatcarryPrana.TheMoonmovesin theIdaandtheSuninthePingala.Idaiscooling.Pingalaisheating.Idaflowsthroughtheleft nostrilandthePingalathroughtherightnostril.Thebreathflowsthroughtherightnostrilforone hourandthenthroughtheleftnostrilforonehour.Manisbusilyengagedinworldlyactivities, whenthebreathflowsthroughIdaandPingala.WhenSushumnaoperates,hebecomesdeadtothe world,andentersintoSamadhi.AYogitrieshislevelbesttomakethePranarunintheSushumna Nadi,whichisknownasthecentralBrahmanNadialso.OntheleftofSushumnaissituatedIdaand ontherightisPingala.ThemoonisofthenatureofTamasandthesunisthatoftheRajas.The poisonshareisofthesunandthenectarisofthemoon.IdaandPingalaindicatetime.Sushumnais the consumer of time.

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Sushumna

SushumnaisthemostimportantofalltheNadis.Itisthesustaineroftheuniverseandthe pathoftheuniverseandthepathofsalvation.Situatedatthebackoftheanus,itisattachedtothe spinalcolumnandextendstotheBrahmarandhraoftheheadandisinvisibleandsubtle.Thereal workofaYogibeginswhenSushumnabeginstofunction.Sushumnarunsalongthecentreofthe spinalcordorspinalcolumn.AbovethegenitalorgansandbelowthenavelistheKanda,ofthe shapeofabird’segg.TherearisefromitalltheNadis72,000innumber.Ofthese,seventy-twoare commonandgenerallyknown.OfthosethechiefonesaretenandtheycarrythePranas.Ida, Pingala,Sushumna,Gandhari,Hastijihva,Pusa,Yusasvini,Alambusa,KuhuhandSankhiniare saidtobethetenimportantNadis.TheYogisshouldhaveaknowledgeoftheNadisandthe Chakras.Ida,PingalaandSushumnaaresaidtocarryPranaandhaveMoon,SunandAgniastheir Devatas.WhenPranamovesinSushumna,sitformeditation.YouwillhavedeepDhyana.Ifthe coiled-upenergy,Kundalini,passesupalongtheSushumnaNadiandistakenupfromChakrato Chakra the Yogi gets different sorts of experiences, powers and Ananda.

Kundalini*

KundaliniistheserpentpowerorsleepingSakti,thathas31/2coilswithfacedownwards, intheMuladharaChakra,atthebaseofthespine.NoSamadhiispossiblewithoutitsbeing awakened.ThepracticeofKumbhakainPranayamaproducesheatandtherebyKundaliniis awakenedandpassesupwardsalongtheSushumnaNadi.TheYogicpractitionerexperiences variousvisions.ThentheKundalinipassesalongtheSixChakrasandeventuallygetsunitedwith LordSiva,seatedontheSahasraraorthousand-petalledlotus,atthecrownofthehead.Nirvikalpa SamadhiensuesnowandtheYogigetsliberationandallthedivineAishvaryas.Oneshouldpractise controlofbreathwithconcentrationofmind.TheawakenedKundalinithatistakenuptoManipura ChakramaydropdownagaintoMuladhara.Ithastoberaisedagainwitheffort.Oneshould becomeperfectlydesirelessandshouldbefullofVairagyabeforeheattemptstoawakenKundalini.

Kundaliniislikeathreadandisresplendent.Whenitisawakenedithisseslikeaserpent beatenwithastickandenterstheholeofSushumna.WhenittravelsfromChakratoChakra,layer after layer of the mind becomes open and the Yogi acquires various Siddhis (psychic powers).

Shat-Chakras

Chakrasarecentresofspiritualenergy.Theyarelocatedintheastralbody,buttheyhave correspondingcentresinthephysicalbodyalso.Theycanhardlybeseenbythenakedeyes.Onlya clairvoyantcanseewithhisastraleyes.Tentativelytheycorrespondtocertainplexusesinthe physicalbody.TherearesiximportantChakras.Theyare:Muladhara(containing4petals)atthe anus;Svadhishthana(6petals)atthegenitalorgan;Manipura(10petals)atnavel;Anahata(12 petals)attheheart;Visudha(16petals)atthethroatandAjna(2petals)atthespacebetweenthetwo eyebrows.TheseventhChakraisknownasSahasrara,whichcontainsathousandpetals.Itis

* For further particulars, see my book, “Kundalini Yoga”

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locatedatthetopofthehead.SacralplexustentativelycorrespondstoMuladharaChakra;Prostatic plexustoSvadhishthana,SolarplexustoManipura,CardiacplexustoAnahataChakra,Laryngal plexus to Visuddha Chakra and Cavernous plexus to Ajna Chakra.

Nadis

NadisareastraltubesmadeupofastralmatterthatcarryPraniccurrents.Theycanbeseen bytheastraleyesonly.Theyarenotthenerves.Theyare72,000innumber.Ida,Pingalaand Sushumna are the important ones. Sushumna is the most important of all.

Purification of Nadis

PranayamaissaidtobetheunionofPranaandApana.Itisofthreekinds—expiration, inspirationandretention.TheyareassociatedwiththelettersoftheSanskritalphabetfortheright performanceofPranayama.Pranava(!)onlyissaidtobePranayama.SittinginPadmasana (Lotus-posture)thepersonshouldmeditatethatthereis,atthetipofhisnose,DeviGayatri,agirlof redcomplexion,surroundedbynumberlessraysoftheimageofthemoonandmountedonHamsa (Swan)havingamaceinherhand.SheisthevisiblesymboloftheletterA(A).TheletterU(u)has asitsvisiblesymbolSavitri,ayoungladyofwhitecolourhavingadiscinherhand,ridingonan eagle(Garuda).TheletterM(m:Î)hasasitsvisiblesymbolSarasvati,anagedwomanofblack colour,ridingonabull,havingatridentinherhand.Heshouldmeditatethatthesingleletter,the supremelight—thePranavaOM(!)istheoriginorsourceoftheseletters—A,UandM.Drawing uptheairthroughIda(leftnostril)forthespaceof16Matras,heshouldmeditateontheletterA(A) duringthattime,retainingtheinspiredairforthespaceof64Matrasheshouldmeditateontheletter

Kundalini and Muladhara Chakra

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U(u)duringthattime;heshouldthenexhaletheinspiredairforthespaceof32Matras,meditating on the letter M (m:Î) during that time. He should practise thus in the above order again and again.

Havingbecomefirminthepostureandhavingpreservedperfectself-control,theYogi should,inordertoclearawaytheimpuritiesoftheSushumna,sitinPadmasana,andhavinginhaled theairthroughtheleftnostril,shouldretainitaslongashecanandshouldexhalethroughtheright. Thendrawingitagainthroughtherightandhavingretainedit,heshouldexhaleitthroughtheleft, intheorder,thatheshoulddrawitthroughthesamenostril,bywhichheexhaleditbeforeandhad retainedit.Tothosewhopractiseitaccordingtotheserules,throughtherightandleftnostrils,the Nadisbecomepurifiedwithinthreemonths.Heshouldpractisecessationofbreathatsunrise,at midday,atsunsetandatmid-night,slowly,80timesaday,for4weeks.Intheearlystage, perspirationisproduced;inthemiddlestagethetremorofthebody;andinthelaststage,levitation intheair.Theseresultsensueoutoftherepressionofthebreath,whilesittinginthePadmaposture. Whenperspirationariseswitheffort,oneshouldrubhisbodywell.Bythis,thebodybecomesfirm andlight.Intheearlycourseofpractice,foodwithmilkandgheeisexcellent.One,stickingtothis rule,becomesfirminhispracticeandgetsnoTaapa(burningsensation)inthebody.Aslions, elephantsandtigersaregraduallytamed,soalsothebreath,whenrigidlymanaged,comesunder control.

BythepracticeofPranayama,thepurificationoftheNadis,thebrighteningofthegastric fire,hearingdistinctlyofspiritualsoundsandgoodhealthresult.Whenthenervouscentreshave becomepurifiedthroughtheregularpracticeofPranayama,theaireasilyforcesitswayupthrough themouthoftheSushumna,whichisinthemiddle.Bythecontractionofthemusclesoftheneck andbythecontractionoftheonebelow,viz.,Apana,thePranagoesintotheSushumna,whichisin themiddle,fromthewestNadi.SushumnaNadiisbetweenIdaandPingala.ThePranawhich alternatesordinarilybetweenIdaandPingala,isrestrainedbylongKumbhaka;thenalongwiththe soul,itsattendant,itwillentertheSushumna,thecentralNadi,atoneofthreeplaceswhereityields spaceforentrancethroughsuchrestraintofbreath,andinthenavel,bytheSarasvatiNadi,onthe west.AftersuchentryitisthattheYogibecomesdeadtotheworld,beinginthatstatecalled Samadhi.DrawinguptheApanaandforcingdownthePranafromthethroat,theYogifreefromold age,becomesayouthofsixteen.ThroughthepracticeofPranayamachronicdiseases,thatdefy Allopathic, Homeopathic, Ayurvedic and Unani doctors will be rooted out.

WhentheNadishavebecomepurified,certainexternalsignsappearonthebodyofthe Yogi.Theyarelightnessofthebody,brilliancyincomplexion,increaseofthegastricfire,leanness ofthebody,andalongwiththese,theabsenceofrestlessnessinthebody.Theyareallsignsof purification.

Shat-Karmas (The Six Purificatory Processes)

Thosewhoareofaflabbyandphlegmaticconstitutiononly,shouldpractiseatfirstthesesix KriyastopreparethemselvesforthepracticeofPranayamaandtheirsuccesscomesineasily.These six Kriyas are: 1. Dhauti, 2. Basti, 3. Neti, 4. Trataka, 5. Nauli and 6. Kapalabhati.

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Vastra Dhauti

Dhauti

Takeacleanpieceofmuslincloth4fingerswideand15feetlong.Dipitintepidwater.The bordersoftheclothshouldbenicelystitchedonallsidesandnopiecesofthreadshouldbehanging loose.Thenslowlyswallowitanddrawitoutagain.Swallowonefootthefirstdayandincreaseit daily,littlebylittle.ThisiscalledVastra-Dhauti.Inthebeginningyoumayhaveslightretching.It stopsonthethirdday.Thispracticecuresdiseasesofthestomach,suchasgastritis,Gulma (dyspepsia),belching,fever,lumbago,asthma,Pleeha(diseasesofspleen),leprosy,skin-diseases anddisordersofphlegmandbile.Youneednotpractiseitdaily.Youcanpractiseitonceaweekor onceinafortnight.Washtheclothwithsoapandkeepitalwaysclean.Drinkacupofmilkafterthe practice is over; otherwise, you will feel a dry sensation inside.

Basti

Thiscanbepractisedwithorwithoutabambootube.Butitisbettertohaveabamboo-tube. Sitinatubofwatercoveringyournavel.AssumethepostureUtkatasanabyrestingyourbodyon theforepartofyourfeet,theheelspressingagainsttheposteriors.Takeasmallbamboo-tube6 fingerslongandinsert4fingersofitslengthintotheanusafterlubricatingthetubewithvaselineor soaporcastoroil.Thencontracttheanus.Drawthewaterintothebowelsslowly.Shakewellthe waterwithinthebowelsandthenexpelthewateroutside.ItisknownasJala-Basti.ItcuresPleeha, urinarydisorders,Gulma,myalga,dropsy,disordersofdigestion,diseasesofthespleenand

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bowels,diseasesarisingfromtheexcessofwind,bileandphlegm.ThisKriyashouldbedoneinthe morningwhenthestomachisempty.DrinkacupofmilkortakeyourmealswhentheKriyaisover. This Kriya can be practised while standing in a river.

ThereisanotherwayofdoingBastiwithoutthehelpofwater.ItiscalledSthula-Basti.Sitin Paschimottanasanaonthegroundandchurntheabdominalandintestinalportionsslowlywitha downwardmotion.Contractthesphinctermuscles.Thisremovesconstipationandallthe abdominal disorders. This is not so effective as the Jala-Basti.

Technique of Drawing Water into Bowels

Neti

Takeathinthread12fingerslong(1/2cubit)withoutknots.Insertitintothenostrilsand passingitinsidedrawitoutbythemouth.Youcanalsopassthethreadthroughonenostrilandpull itthroughtheother.Thethreadisgluedandtherebyrenderedstiffforpassingthrougheasily.This Kriya purifies the skull and produces clear and keen sight. Rhinitis and Coryza are cured thereby.

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Sutra Neti

Trataka (Gazing)

Gazesteadilywithoutwinkingwithaconcentratedmindatanysmallobject,untiltears begintoflow.Bythispracticealldiseasesoftheeyeareremoved.Unsteadinessofthemind vanishes. Sambhavi Siddhi is obtained. Will-power is developed. Clairvoyance is induced.

Nauli

Thisisabdominalchurningwiththehelpofrectusmuscleoftheabdomen.Bendthehead down.Isolatetherectusmuscleandturnitfromrighttoleftandfromlefttoright.Thisremoves constipation, increases the digestive fire and destroys all intestinal disorders.

Kapalabhati

DoRechakaandPurakarapidlylikethebellowsofablacksmith.Thisdestroysallthe disorders of phlegm. Detailed instructions are given separately.

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Madhya (Central) Nauli

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Vama (Left) Nauli

Chapter Two

The Meditation Room

Haveaseparatemeditationroomunderlockandkey.Neverallowanyonetoentertheroom. Keepitsacred.Ifyoucannotaffordtohaveaspecialroomforcontemplativepurposesandfor practisingPranayama,haveaplaceinthecornerofaquietroom,setapartforthispurpose.Haveit screened.PlacethephotoofyourGuruorIshta-DevataintheroominfrontofyourAsana.DoPuja dailytothepicture,physicallyandmentally,beforeyoustartmeditationandPranayama.Burn incenseintheroomorburnAgarbathi(incensesticks).Keepsomesacredbookstheresuchas Ramayana,SrimadBhagavata,Gita,Upanishads,Yoga-Vasishtha,etc.,foryourdailystudy. Spreadafourfoldblanketandoveritapieceofsoftwhitecloth.Thiswillservethepurposeofan Asana.OrspreadanAsanaOfKusagrass.Overitspreadadeerortigerskin.SitonthisAsanafor practisingPranayamaandmeditation.Youcanhavearaisedplatformmadeofcement.Overthis youcanspreadyourAsana.Smallinsects,ants,etc.,willnotmolestyou.WhenyousitontheAsana keepyourhead,neckandtrunkinastraightline.Bydoingso,thespinalcordthatlieswiththe spinal column will be quite free.

Dakshina (Right) Nauli

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The Five Essentials

FivethingsarenecessaryforpractisingPranayama.Firstagoodplace;second,asuitable time;third,moderate,substantial,lightandnutritiousfood;fourth,patientandpersistentpractice withzeal,easeandearnestnessandlastlythepurificationofNadis(Nadi-Suddhi).WhentheNadis arepurifiedtheaspirantentersthefirststageinthepracticeofYoga—‘Arambha’.APranayama practitionerhasagoodappetite,gooddigestion,cheerfulness,courage,strength,vigour,ahigh standardofvitalityandahandsomeappearance.TheYogishouldtakehisfoodatatimewhen SuryaNadiorPingalaisworking,i.e.,whenthebreathflowsthroughtherightnostril,because Pingalaisheatinganddigeststhefoodquickly.Pranayamashouldnotbepractisedjustaftertaking meals,norwhenoneisveryhungry.Graduallyoneshouldbeabletoretainthebreathfor3Ghatikas (onehourandahalf)atatime.Throughthis,theYogigetsmanypsychicpowers.Whenanyone wantstostopthebreathforalongperiod,heshouldremainbythesideofaYogiGuru,whoknows thepracticeofPranayamathoroughly.Thebreathcanbesuspendedbygraduatedpracticefromone tothreeminuteswithoutthehelpofanybody.Suspensionforthreeminutesisquitesufficientfor purifying the Nadis and steadying the mind and for the purpose of good health.

The Place

Selectasolitary,beautifulandpleasantspot,wheretherearenodisturbances;onthebankof ariver,lakeortheseaorthetopofahillwherethereisanicespringandgroveoftrees,andwhere milkandarticlesoffoodareeasilyprocurable.BuildasmallKutirorhut.Haveonecompound.In thecorneroftheenclosure,sinkawell.Itisimpossibletogetanidealplacethatcansatisfyyou from all viewpoints.

ThebanksofNarmada,Jamuna,Ganga,Kaveri,Godavari,Krishnaareverysuitablefor buildingKutirsorhuts.Youmustselectonesuchspot,wheretherearesomeotherYogic practitionersintheneighbourhood.Youcanconsultthemintimesofdifficulties.Youwillhave faithintheYogicKriyas.WhenyouseeothersalsowhoaredevotedtosuchYogicpractices,you willdiligentlyapplyyourselfinyourpractice,asyouwillgetanimpetusandyouwillstrivetoexcel them.Nasik,Rishikesh,Jhansi,Prayag,Uttarkasi,Brindavan,Ayodhya,Varanasi,etc.,aregood places.Youcanfixaspotinaplacefarfromthecrowdedlocalities.IfyoubuildaKutirina crowdedplace,peopleoutofcuriositywillmolestyou.Youwillhavenospiritualvibrationsthere. Youwillbewithoutanyprotectionifyoubuildyourcottageinathickforest.Thievesandwild animalswilltroubleyou.Thequestionofdifficultyforfoodwillarise.InSvetasvataraUpanishadit issaid:“Atalevelplace,freefrompebbles,fireandgravel;pleasanttotheeyes,andrepairingtoa cave, protected from the wind, let a person apply his mind to God.”

Thosewhopractiseintheirownhousescanconvertaroomintoaforest.Anysolitaryroom will serve their purpose well.

The Time

ThepracticeofPranayamashouldbecommencedinVasantaRitu(spring)orSaradRitu (autumn)becauseintheseseasonssuccessisattainedwithoutanydifficultyortroubles.The VasantaistheperiodfromMarchtoApril.TheSarad,autumn,lastsfromSeptembertoOctober.In

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summerdonotpractisePranayama,intheafternoonorevening.Inthecoolmorninghoursyoucan have your practice.

The Adhikari (The Qualified Person)

Onewhohasacalmmind,whohassubduedhisIndriyas,whohasfaithinthewordsofthe GuruandSastras,whoisanAstika(i.e.,onewhobelievesinGod)andismoderateineating, drinkingandsleepingandonewhohasaneagerlongingfordeliverancefromthewheelofbirths anddeaths—isanAdhikari(qualifiedperson)forthepracticeofYoga.Suchamancaneasilyget success in the practice. Pranayama should be practised with care, perseverance and faith.

Thosewhoareaddictedtosensualpleasuresorthosewhoarearrogant,dishonest, untruthful,diplomatic,cunningandtreacherous;thosewhodisrespectSadhus,Sannyasinsand theirGurusorspiritualpreceptorsandtakepleasureinvaincontroversies,orofahighlytalkative nature,thosewhoaredisbelievers,whomixmuchwithworldly-mindedpeople,whoarecruel, harshandgreedyanddomuchuselessVyavahara(worldlyactivities),canneverattainsuccessin Pranayama or any other Yogic practice.

TherearethreetypesofAdhikaris,viz.,1.good(Uttama),2.middle(Madhyama)and3. inferior(Adhama)accordingtoSamskaras,intelligence,degreeofVairagya,Vivekaand Mumukshutva and the capacity for Sadhana.

YoumustapproachaGuru,whoknowsYogasastraandhasmasteryoverit.Sitathis lotus-feet.Servehim.Clearyourdoubtsthroughsensibleandreasonablequestions.Receive instructionsandpractisethemwithenthusiasm,zeal,attention,earnestnessandfaithaccordingto the methods taught by the teacher.

APranayamapractitionershouldalwaysspeakkindandsweetwords.Hemustbekindto everybody.Hemustbehonest.Hemustspeakthetruth.HemustdevelopVairagya,patience, Sraddha(faith),Bhakti(devotion),Karuna(mercy),etc.Hemustobserveperfectcelibacy.A householder should be very moderate in sexual matters during the practice.

Dietetic Discipline

TheproficientinYogashouldabandonarticlesoffood,detrimentaltothepracticeofYoga. Heshouldgiveupsalt,mustard,sour,hot,pungentandbitterthings,asafoetida,worshipoffire, women,toomuchwalking,bathingatsunrise,emaciationofthebodybyfasts,etc.Duringtheearly stagesofpracticefoodofmilkandgheeisordained;alsofoodconsistingofwheat,greenpulseand redriceissaidtofavourtheprogress.Thenhewillbeabletoretainhisbreathaslongashelikes.By thusretainingthebreathaslongashelikesKevalaKumbhaka(cessationofbreathwithout inspirationandexpiration)isattained.WhenKevalaKumbhakaisattainedbyone,expirationand inspirationaredispensedwith.Thereisnothingunattainableinthethreeworldsforhim.Inthe commencementofhispracticesweatisgettingout.AsafrogmovesbyleapssotheYogisittingin Padmasanamovesontheearth.Withafurtherincreasedpractice,heisabletorisefromtheground.

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He,whileseatedinlotus-posture,levitates.Thenariseinhimthepowertoperformextraordinary feats.Anypain,smallorgreat,doesnotaffecttheYogi.Thenexcretionsandsleeparediminished; tears,rheumintheeyes,salivaryflow,sweatandbadsmellinthemouth,donotariseinhim.Witha stillfurtherpractice,heacquiresgreatstrengthbywhichheattainsBhucharaSiddhiwhichenables himtobringunderhiscontrolallthecreaturesthattreadonthisearth;tigers,Sarabhas,elephants, wildbullsandlionsevendiebyablowgivenbythepalmsofthisYogi.Hebecomesasbeautifulas theGodofLovehimself.Bythepreservationofthesemenagoododourpervadesthebodyofthe Yogi.

Yogic Diet

Instinctorvoicewithinwillguideyouintheselectionofarticlesofdiet.Youareyourself thebestjudgetoformaSattvicYogicmenutosuityourtemperamentandconstitution.Further information is given in the Appendix.

Mitahara

TakewholesomeSattvicfoodhalfstomachful.Fillaquarterwithpurewater.Allowthe remaining quarter free for expansion of gas and for propitiating the Lord.

Purity in Food

“Ahara-suddhausattva-suddhih,Sattva-suddhaudhruva-smritih,Smritilabhe sarvagranthinamvipramokshah.” Bythepurityoffood,followsthepurificationoftheinner nature,onthepurityoftheinnernaturethememorybecomesfirmandonthestrengtheningof memory follows the loosening of all ties, and the wise get liberation thereby.

YoumustnotpractisePranayamajustaftermeals.Whenyouareveryhungry,thenalsoyou mustnotpractise.GotothewaterclosetandemptythebowelsbeforeyoubeginPranayama.A Pranayama-practitioner should observe Samyama (control) in food and drink.

Thosewhoare-strictandregularindietderiveimmensebenefitsduringthecourseof practice.Theygetsuccessquickly.Thosepersonswhosufferfromchronicconstipationandwho areinthehabitofdefecatingintheafternooncanpractisePranayamaintheearlymorningwithout answeringthecallsofnature.Theyshouldtrytheirlevelbestbysomemeansorothertogetan evacuation of their bowels in the early morning.

FoodplaysaveryimportantroleinYogaSadhana.Anaspirantshouldbevery,verycareful intheselectionofarticlesofdiet,inthebeginningofhisSadhanaperiod.Lateronwhen Pranayama-Siddhi is obtained drastic dietetic restrictions can be removed.

Charu

Thisisamixtureofboiled,whiterice,ghee,sugarandmilk.Thisisawholesome

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combination for Brahmacharins and Pranayama-practitioners.

Milk Diet

Milkshouldbescaldedbutnottoomuchboiled.Theprocessofscaldingisthatthemilk shouldbeimmediatelyremovedfromthefireassoonastheboilingpointisreached.Toomuch boilingdestroysthevitamins,themysteriousnutritiveprinciplesandrendersitquiteuselessasan articleofdiet.Milkisaperfectfoodbyitself,containingasitdoes,thedifferentnutritive constituentsinawell-balancedproportion.Itleavesverylittleresidueinthebowels.Thisisanideal food for Yogic students during Pranayama practice.

Fruit Diet

Afruitdietexercisesabenign,soothinginfluenceontheconstitutionandisaverydesirable dietforYogins.Thisisanaturalformofdiet.Fruitsareverygreatenergy-producers.Bananas, grapes,sweetoranges,apples,pomegranates,mangoes, Chikkus (Sappota)anddatesare wholesomefruits.Lemonspossessanti-scorbuticpropertiesandactasrestorativestoblood. Fruit-juicecontainsvitaminC. Chikkus increasepureblood.Mangoesandmilkisahealthy agreeablecombination.Youcanliveonmangoesandmilkalone.Pomegranatejuiceiscoolingand verynutritious.Bananasareverynutritiousandsubstantial.Fruitshelpconcentrationandeasy mental focussing.

Articles Allowed

Barley,wheat,ghee,milk,almondspromotelongevityandincreasepowerandstrength. BarleyisafinearticleofdietforaYogiandSadhaka.Itiscoolingtoo.SriSwamiNarayan,the authorof‘EkSantkaAnubhav’,whowearsaKaupinofgunnybag,livesonbread,madeupof barley.Herecommendsbarleybreadtohisdisciples.ItissaidthatEmperorAkbarlivedupon barley.

Youcantakewheat,rice,barley,milk,bread,cow’smilk,ghee,sugar,butter,sugar-candy, honey,driedginger(Soont),greenpulse,Moongdal,Panchashakavegetables,Peypudalai, potatoes,raisins,dates,lightKhichdiofgreendal.Khichdiisalightfoodandcanbeagreeably taken.ThefoodshouldbereducedinproportiontotheincreaseinKumbhaka.Youmustnotreduce yourfoodmuch,inthebeginningofyourpractice.Youmustuseyourcommonsense,allthroughout theSadhana.Toor-ki-dalcanbetaken.ThePancha-Shakabelongstothespeciesofspinach.They areexcellentvegetables;thethicksucculentyoungleavesareboiledandseasonedorfriedwith ghee.Theyarefiveinnumber,viz.,Seendil,Chakravarthi,Ponnangani,Chirukeeraiand Valloicharnaikeerai.WhenthePingalaorSuryanadirunsintherightnostril,youmusttakeyour food.Suryanadiproducesheat.Itwilldigestthefoodwell.Youmaytakejack-fruit,cucumber, brinjal, plantain-stem, Lauki Parval and Bhindi (lady’s finger).

Articles Forbidden

Highlyseasoneddishes,hotcurries,chutnies,meat,fishes,chillies,sourarticles,tamarind, mustard,allkindsofoil,asafoetida,salt,garlic,onions,urad-ki-dal(blackgram),allbitterthings, dryfoods,blacksugar,vinegar,alcohol,sourcurd,stalefoods,acids,astringents,pungentstuff, roastedthings,heavyvegetables,over-ripeorunripefruits,pumpkins,etc.,mustbeavoided.Meat

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canmakemanascientist,butrarelyaPhilosopher,YogioraTattvaJnani.Onionsandgarlicare worsethanmeat.Allfood-stuffscontainasmallquantityofsalt.So,evenifyoudonotaddsalt separately,thesystemwillderivethenecessaryquantityofsaltfromotherfood-stuffs.Thegiving upofsaltwillnotproducedeficiencyofhydrochloricacidanddyspepsiaasallopathicdoctors foolishlyimagine.Saltexcitespassion.Noill-effectsareproducedbythegivingupofsalt. MahatmaGandhiandSwamiYoganandahadgivenupsaltforoverthirteenyears.Givingupsalt helpsyouincontrollingthetongueandtherebythemindalsoandindevelopingwill-powertoo. Youwillhavegoodhealth.Sittingbeforefire,companyofwomenandworldly-mindedpeople, Yatra,longwalk,carryingheavyburdens,coldbathintheearlymorning,harshwords,speaking untruth,dishonestpractices,theft,killinganimals,Himsaofallkindseitherinthought,wordor deed,hatredandenmitytowardsanyperson,fighting,quarrelling,pride,double-dealing, intriguing,back-biting,tale-bearing,crookedness,talksotherthanthoseofAtmanandMoksha, crueltytowardsanimalsandmen,toomuchfastingoreatingonlyonceeveryday,etc.,arenot allowed for a Pranayama-practitioner.

A Kutir For Sadhana

ThePranayamastudentshoulderectabeautifulroomorKutirwithaverysmallopening andwithnocrevices.Itshouldbewellpastedwithcowdungorwithwhitecement.Itshouldbe absolutelyfreefrombugs,mosquitoesandlice.Itshouldbesweptwelleveryday,withabroom.It shouldbeperfumedwithgoododourandfragrantresinshouldbeburnttherein.Havingtakenhis seat,neithertoohighnortoolow,onanAsana,madeofacloth,deer-skinandKushagrassoneover theother,awisemanshouldassumethelotus-postureandkeepinghisbodyerectandhishands foldedinrespectshouldsalutehistutelarydeityandSriGanesabyrepeating ‘OmSriGanesaya Namah’. Then he should begin to practise Pranayama.

Matra

Thetimetakeninmakingaroundofthepalmofthehand,neitherveryslownorquickly snapping the fingers once, is called Matra.

Eachtime-unitiscalledMatra.Thetwinklingofaneyeissometimestakenastheperiodof oneMatra.TimeoccupiedbyonenormalrespirationisconsideredasoneMatra.Timetakenupin pronouncingthemono-syllable,OM,isregardedasoneMatra.Thisisveryconvenient.Many Pranayama-practitioners adopt this time-unit in their practice.

Padmasana (Lotus Pose)

ThisisalsoknownbythenameKamalasana.Kamalameanslotus.WhentheAsanais demonstrated it presents the appearance of a lotus in a way. Hence the name Padmasana.

AmongstthefourposesprescribedforJapaandDhyana,Padmasanacomesforemost.Itis thebestAsanaforcontemplation.RishislikeGheranda,Sandilya,speakveryhighlyofthis importantAsana.Thisishighlyagreeableforhouseholders.EvenladiescansitinthisAsana. Padmasana is suitable for lean persons and for youths as well.

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Padmasana Technique

Sitonthegroundbyspreadingthelegsforward.Thenplacetherightfootontheleftthigh andtheleftfootontherightthigh.Placethehandsontheknee-joints.Youcanmakeafinger-lock andkeepthelockedhandsovertheleftankle.Thisisveryconvenientforsomepersons.Oryoucan placethelefthandovertheleftkneeandtherighthandovertherightkneewiththepalmfacing upwards and the index finger touching the middle portion of the thumb (Chinmudra).

Siddhasana (The Perfect Pose)

NexttoPadmasanacomesSiddhasanainimportance.SomeeulogisethisAsanaaseven superiortoPadmasanaforthepurposeofDhyana(contemplation).Ifyougetmasteryoverthis AsanayouwillacquiremanySiddhis.Further,itwasbeingpractisedbymanySiddhas(perfected Yogins) of yore. Hence the name Siddhasana.

EvenfattypersonswithbigthighscanpractisethisAsanadaily.Infactthisisbetterfor somepersonsthanPadmasana.YoungBrahmacharins,whoattempttogetestablishedincelibacy, should practise this Asana. This is not suitable for ladies.

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Siddhasana

Technique

PlacetheleftheelattheanusorGuda,theterminalopeningofthealimentarycanalor digestivetube.Keeptherightheelontherootofthegenerativeorgan,thefeetorlegsshouldbeso nicelyarrangedthattheankle-jointsshouldtoucheachother.HandscanbeplacedasinPadmasana.

Svastikasana (Prosperous Pose)

Svastikaissittingateasewiththebodyerect.Spreadthelegsforward.Foldtheleftlegand placethefootneartherightthighmuscles.Similarly,bendtherightlegandpushthefootinthe spacebetweenthethighandcalfmuscles.Nowyouwillfindthefeetbetweenthethighsandcalves of the legs. This is very comfortable for meditation. Keep the hands as instructed in Padmasana.

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Samasana (Equal Pose)

Placetheleftheelatthebeginningoftherightthighandtherightheelatthebeginningofthe left thigh. Sit at ease. Do not bend either on the left or right. This is called as Samasana.

Three Bandhas

TherearefourBhedas(piercingofdivisions)viz.,Surya,Ujjayi,SitaliandBasti.Through thesefourways,whenKumbhakaisnearorabouttobeperformed,thesinlessYogishouldpractise thethreeBandhas.ThefirstiscalledMulaBandha.ThesecondiscalledUddiyana,andthethirdis Jalandhara.Theirnaturewillbethusdescribed.Apanawhichhasadownwardtendencyisforcedup bycontractinganddrawingtheanusupwards.ThisprocessiscalledMulaBandha.WhenApanais raisedupandreachesthesphereofAgni(fire),thentheflameofAgnigrowslong,beingblown aboutbyVayu.TheAgniandApanacometoorcomminglewithPranainaheatedstate.Through thisAgni,whichisveryfieryarisesinthebodytheflamingoffirewhichrousesthesleeping Kundalini.ThentheKundalinimakesahissingnoise,becomeserectlikeaserpentbeatenwitha stickandentersintotheholeofBrahmanadi(Sushumna).ThereforeYoginsshoulddailypractise MulaBandha.UddiyanashouldbeperformedattheendofKumbhakaandatthebeginningof inhalation.BecausePrana ‘Uddiyate’—goesuptheSushumnainthisBandha,itiscalledUddiyana bytheYogins.BeingseatedintheVajrapostureandholdingfirmlythetwotoesbythetwohands nearthetwoankles,heshouldgraduallyupbeartheTana(threadorNadi,theSarasvatiNadi)which isonthewesternsideofUdara(theupperpartoftheabdomen,abovethenavel),thentoneck.When

Svastikasana

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PranareachesSandhi(junction)ofnavel,slowlyitremovesthediseasesofthenavel.Thereforethis shouldbepractisedperfectly.Uddiyanacanbedoneinstandingposturealso.Whenyoupractisein standingposture,placeyourhandsonthekneesoralittleabovetheknees.Keepthelegsalittle apart.

TheBandhacalledJalandharashouldbepractisedattheendofPuraka.Jalandharaisofthe formofcontractionoftheneckandisanimpedimenttothepassageofVayuupwards.Whenthe neckiscontractedbybendingtheheaddownwards,sothatthechinmaytouchthechest,Pranagoes throughBrahmanadi.Assumingtheseat,asmentionedbefore,oneshouldstirupSarasvatiand controlPrana.OnthefirstdayKumbhakashouldbedonefourtimes,ontheseconddaytentimes andthenfivetimesseparately.Onthethirdday,twentytimeswilldoandafterwardsKumbhaka should be performed with the Bandhas and with an increase of two times per day.

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Jalandhara Bandha

Uddyana Bandha

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Uddyana Bandha Arambha Avastha

Pranava(!)shouldbechantedwiththreeMatras(prolongedintonations).Thisisforthe destructionoftheformersins.TheMantra,Pranava,destroysallobstaclesandallsins.By practisingthisheattainsthe‘ArambhaAvastha’(thebeginningorfirststage).ThebodyoftheYogi beginstoperspire.Whenitperspiresheshouldrubitwellwiththehands.Thetremblingofthebody also occurs. He sometimes jumps like a frog.

Ghata Avastha

ThenfollowstheGhataAvastha,thesecondstate,whichisacquiredbyconstantly practisingsuppressionofbreath.WhenaperfectuniontakesplacebetweenPranaandApana, ManasandBuddhiorJivatmanandParamatmanwithoutopposition,itiscalledGhataAvastha.He maynowpractiseonlyforaboutone-fourthoftheperiodprescribedforthepracticebefore.Byday andbyeveninglethimpractiseonlyforaYama(3hours).LethimpractisetheKevalaKumbhaka onceaday.Drawingawaycompletelytheorgansfromtheobjectsofsensesduringcessationof breathiscalledPratyahara.Whateverheseeswithhiseyes,lethimconsiderasAtman.Whateverhe hearswithhisears,lethimconsiderasAtman.Whateverhesmellswithhisnose,lethimconsider asAtman.Whateverhetasteswithhistongue,lethimconsiderasAtman.WhatevertheYogi toucheswithhisskin,lethimconsiderasAtman.Thenvariouswonderfulpowersareobtainedby theYogi,suchasclairvoyance,clairaudience,abilitytotransporthimselftogreatdistanceswithina moment,greatpowerofspeech,abilitytotakeupanyformhelikes,abilitytobecomeinvisibleand the wonder of transmuting iron into gold.

ThatYogiwhoiscarefullypractisingYoga,attainsthepowertolevitate.Then,shouldthe wiseYogithinkthatthesepowersaregreatobstaclesintheattainmentofYoga,heshouldnever takedelightorrecoursetothem.TheYoginsshouldnotexercisethesepowersbeforeanyperson whomsoever.Heshouldliveintheworldasanordinarymaninordertokeephispowersconcealed. Hisdiscipleswould,withoutdoubt,requesthimtoshowthem(hispowers)forthegratificationof theirdesire.One,whoisactivelyengagedinone’s(world-imposed)duties,forgetstopractise Yoga.SoheshouldpractisedayandnightnothingbutYogawithoutforgettingthewordsofhis Guru.ThushewhoisconstantlyengagedinYogicpractices,passestheGhatastate.Nothingis gainedbyuselesscompanyofworldly-mindedpeople.Therefore,oneshouldwithgreateffortshun evil company and practise Yoga.

Parichaya Avastha

Thenbysuchconstantpractice,theParichayaAvastha(thethirdstate)isgained.Vayuor breath,througharduouspracticepiercestheKundalini,alongwithAgnithroughthoughtandenters theSushumna,uninterrupted.Whenone’sChittaenterstheSushumnaalongwithPrana,itreaches thehighseatinthehead,alongwithPrana.WhentheYogibythepracticeofYogaacquirespower ofaction(KriyaSakti)andpiercesthroughtheSixChakrasandreachesthesecureconditionof Parichaya,theYogithenverilyseesthethreefoldeffectsofKarma.ThenlettheYogidestroythe multitudeofKarmasbythePranava(!).Lethimaccomplish‘Kaya-Vyuha’,amysticalprocessof arrangingthevariousSkandhasofthebodyandtakingvariousbodies,inordertoexhaustallhis

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previousKarmaswithoutthenecessityofbeingreborn.AtthattimeletthegreatYogipractisethe five Dharanas* orformsofconcentrationbywhich,commandoverthefiveelementsisgainedand fear of injuries by any one of them is removed.

Nishpatti Avastha

ThisisthefourthstageofPranayama.ThroughgraduatedpracticetheYogireachesthe NishpattiAvastha,thestateofconsummation.TheYogi,havingdestroyedalltheseedsofKarma drinksthenectarofimmortality.Hefeelsneitherhungernorthirst,norsleepnorswoon.He becomesabsolutelyindependent.Hecanmoveanywhereintheworld.Heisneverreborn.Heis freefromalldiseases,decayandoldage.HeenjoystheblissofSamadhi.Heisnolongerinneedof anyYogicpractice.WhentheskilfultranquilYogicandrinkthePranaVayubyplacinghistongue attherootofthepalate,whenheknowsthelawsofactionofPranaandApana,thenhebecomes entitled to liberation.

AYogicstudentwillautomaticallyexperiencealltheseAvasthasonebyoneasheadvances inhissystematic,regularpractices.AnimpatientstudentcannotexperienceanyoftheseAvasthas throughoccasionalpractices.CareshouldbetakenintheobservancesofMitaharaand Brahmacharya.

Chapter Three

What is Pranayama

Tasminsatisvasaprasvasayor-gativicchedahpranayamah—“Regulationofbreathorthe controlofPranaisthestoppageofinhalationandexhalation,whichfollowsaftersecuringthat steadiness of posture or seat.”

This is the definition of Pranayama in the Yoga-sutras of Patanjali.

‘Svasa’meansinspiratorybreath.‘Prasvasa’meansexpiratorybreath.Youcantakeupthe practiceofPranayamaafteryouhavegainedsteadinessinyourAsana(seat).Ifyoucansitfor3 hourinoneAsana,continuouslyatonestretch,youhavegainedmasteryovertheAsana.Ifyouare abletositfromhalftoonehoureven,youcantakeupthepracticeofPranayama.Youcanhardly make any spiritual progress without the practice of Pranayama.

PranaisVyashti,whentheindividualisconcerned.Thesumtotalofthecosmicenergyor cosmicPranaisHiranyagarbhawhoisknownasthefloating‘Golden-Egg’.Hiranyagarbhais SamashtiPrana.OnematchstickisVyashti(single).ThewholematchboxisSamashti.Asingle mango-treeisVyashti.ThewholemangogroveisSamashti.TheenergyinthebodyisPrana.By controllingthemotionofthelungsorrespiratoryorgans,wecancontrolthePranathatisvibrating

*Described in the ‘Appendix’

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inside.BycontrolofPrana,themindcanbeeasilycontrolled,becausethemindisfastenedtothe Prana,likethebirdtothestring.Justasthebirdthatistiedtoapostbyastring,afterflyinghereand there,findsitsrestingplaceinthepost,soalsothismind-birdafterrunninghitherandthither,in various sensual objects, finds its resting place during deep sleep in the Prana.

Pranayama (According to the Gita)

Apanejuhvatipranampranepanamtathapare;Pranapanagateeruddhva pranayamaparayanah (Gita,Ch.IV-29.).OthersofferPrana(outgoingbreath)inApana(incoming breath)andApanainPrana,restrainingthepassageofPranaandApana,absorbedinPranayama. PranayamaisapreciousYajna(sacrifice).SomepractisethekindofPranayamacalledPuraka (fillingin).SomepractisethekindofPranayamacalledRechaka(emptying).Someareengagedin thepracticeofPranayamacalledKumbhaka,byimpedingtheoutwardpassageofair,throughthe nostrils and the mouth, and by impeding the inward passage of the air, in the opposite direction.

Pranayama (According To Sri Sankaracharya)

“Pranayamaisthecontrolofalllife-forcesbyrealisingnaughtbutBrahmaninallthingsas the mind, etc.

“ThenegationoftheUniverseistheoutgoingbreath.Thethought:‘IamBrahman’itselfis called the incoming breath.

Thepermanenceofthatthoughtthereafteristherestrainedbreath.ThisisthePranayamaof thewise,whilethepressingofthenoseisonlyfortheunknowing.”(Aparokshanubhuti,118-120).

Pranayama (According to Yogi Bhusunda)

BhusundasaystoSriVasishtha:“Inthecoollotusoftheheartwithinthisvisibletenement offleshcomposedofthefiveelements,therearetwoVayus,viz.,PranaandApana,commingledin it.Forthosewhotreadsmoothlyandwithoutanyortheslightestefforts,thepathofthesetwo Vayus,willbecomethesunandthemoonthemselvesintheheart—Akasa,andwillroveinthe Akasaandyetbeanimatingandcarryingtheirfleshy-tabernacle.TheseVayuswillgoupanddown tohigherandlowerstates.Theyareofthesamenatureinthewaking,dreaminganddreamless sleepingstate,andpermeateallthroughout.IammovinginthedirectionofthosetwoVayusand haverenderednilallmyVasanasinthewakingstatelituntothoseofthedreamlesssleepingstate. Divideafilamentofthelotus-stalkintoathousandtimesandyouwillfindtheseVayusmoresubtle thanthat.HenceitisdifficultformetotreataboutthenatureoftheseVayusandtheirvibrations.Of these,Pranadoesceaselesslyvibrateinthisbody,withanupwardmotion,bothexternallyand internally,whileApanahavingthesamefluctuatingtendency,vibratesbothexternalandinternalto thebodyhavingadownwardmotion.ItwillbebeneficialifthePranaexhaledtotheextentof16 digits,isinhaledtothesameextent.Only12digitsareinhaledordinarily.Thosewhohavebrought toexperience—viz.,theequalisationofPranainexhalationandinhalationwillenjoyinfinitebliss.

“NowhearaboutthecharacteristicsofPrana.Theinhalationtothelengthof12digitsofthe Pranawhichhasbeenexhaled,iscalled(theinternal)Puraka(inhalation).Thisalsoiscalledthe

27 THE SCIENCE OF PRANAYAMA

internal(Puraka),whenApanaVayure-entersthebodyfromoutsidewithoutanyeffort.When ApanaVayuceasestomanifestitselfandPranagetsabsorbedintheheart,thenthetimeoccupiedin suchastateis(internal)Kumbha.Yoginsareabletoexperienceallthese.WhenthePranainthe Akasaoftheheartmanifestsitselfexternally(totheheartwithin)indiverseaspectswithoutany afflictiontothemindthenitiscalled(theexternal)Rechaka(exhalation).Whentheexternally fluctuatingPranaentersthenoseandstopsthereatitstip,thenitiscalledtheexternalPuraka.But whenitispassingfromthetipofthenoseitgoesdown12digits.Thenalsoitiscalledtheexternal Puraka.WhenPranagoesarrestedwithoutandApanawithin,thenitiscalledtheexternal Kumbhaka.WhentheshiningApanaVayutakesanupwardbentwithin,thenitisstyledthe externalRechaka.AllthesepracticesleadtoMoksha.Thereforetheyshouldeverbemeditated upon.ThosewhohaveunderstoodandpractisedwellalltheexternalandinternalKumbhakasand others, will never be reborn.

“Alltheeightcourses,Ihavegivenoutbefore,arecapableofyieldingMoksha.Theyshould bepractisedbothdayandnight.Thosewhoareassociatedwiththesepracticessmoothlyand controltheirmindsbynotlettingthemruninotherdirections,willincourseoftimeattainNirvana. Suchpractitionerswillneverthirstaftermaterialpleasures.Theywilleverbeintheiruniform practice, whether walking, standing, waking, dreaming or sleeping.

“Prana,havingflownout,willagainbeabsorbedinthehearthavingrunback12digits. SimilarlywillApanabeabsorbedintheheart,havingissuedoutoftheheartandrunningback12 digitstoit.Apanabeingthemoon,willcoolthewholebodyinitspassage.ButPranabeingthesun, willgenerateheatinthesystemandcookordigesteverythinginit.Willpainsariseinonewhohas reachedthatsupremestate,wheretheKalas(rays)ofApanathemoon,aredrownedbyPranathe sun?Willrebirthariseinonewhohasreachedthatpowerfulseat,whentheKalasofPrana,thesun, aredevouredbyApanathemoon?Thesewillarrestatoncethesevenbirthsofthosewhoreachthat neutralstatewheretheyfindApanaVayuconsumedbyPranaand viceversa.Ieulogisethat Chidatma,whoisinthatintermediatestate,wherePranaandApanaareabsorbedinoneanother.I meditateceaselesslyuponthatChidatma,whoisintheAkasa,directlyinfront,attheendofmy nose,wherePranaandApanabothbecomeextinct.ThusitisthroughthispathofPrana’scontrol, that I attained the supreme and immaculate Tattva, devoid of pains.”

Control of Breath

ThefirstimportantstepistomastertheAsanaofpostureortocontrolthebody.Thenext exerciseisPranayama.Correctpostureisindispensablyrequisiteforthesuccessfulpracticeof Pranayama.AneasycomfortablepostureisAsana.Thatposeisthebestwhichcontinuestobe comfortableforthegreatestlengthoftime.Chest,neck,andheadmustbeinoneverticalline.You shouldnotbendthebodyeitherforwardsorlaterally,i.e.,eitherontherightorleftside.Youshould notsitcrooked.Youshouldnotallowthebodytocollapse.Youmustnotbendthebodyeither forwardsorbackwards.Byregularpracticethemasteryovertheposewillcomebyitself.Fatty peoplewillfinditdifficulttopractisethePadmaAsanaortheLotusPose.TheycansitontheSukha Asana(comfortablepose)orSiddhaAsana(perfectedpose).Youneednotwaitforpractising PranayamatillyougetfullmasteryovertheAsana.PractiseAsanaandsidebysideyoucanpractise Pranayamaalso.Incourseoftime,youwillacquireperfectioninboth.Pranayamacanalsobe practised by sitting in the chair erect.

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InBhagavad-Gita,theImmortalSongofLordKrishna,youwillfindabeautifuldescription ofseatandpose:“Inapuresecretplacebyhimselfestablishedinafixedseatofhisown,neithertoo highnortoolow,withcloth,blackantelope-skinandKusagrassoneovertheother,there,making themindone-pointed,withthoughtandthefunctionsofthesensescontrolled,steadyonhisseat,he shouldpractiseYogaforthepurificationoftheSelf,holdingthebody,headandneckerect,firm, gazing steadily at the tip of the nose without looking around” (Ch. VI—10,11, & 12).

PranayamaisthecontrolofthePranaandthevitalforcesofthebody.Itisregulationofthe breath.Thisisthemostimportantstep.TheaimofPranayamaisthecontrolofPrana.Pranayama beginswiththeregulationofthebreathforhavingcontroloverthelife-currentsorinnervitalforce. Inotherwords,Pranayamaistheperfectcontrolofthelife-currentsthroughcontrolofbreath. BreathisexternalmanifestationofthegrossPrana.Acorrecthabitofbreathingmustbeestablished by the regular practice of Pranayama. In ordinary worldly persons the breathing is irregular.

IfyoucancontrolthePranayoucancompletelycontrolalltheforcesoftheUniverse, mentalandphysical.TheYogicanalsocontroltheOmnipresentmanifestingpoweroutofwhichall energiestaketheirorigin,whetherconcerningmagnetism,electricity,gravitation,cohesion, nerve-currents,vitalforcesorthought-vibrations,infactthetotalforcesoftheUniverse,physical and mental.

IfonecontrolsthebreathorPrana,themindalsoiscontrolled.Hewhohascontrolledhis mindhasalsocontrolledhisbreath.Ifoneissuspended,theotherisalsosuspended.Ifthemindand Pranaarebothcontrolledonegetsliberationfromtheroundofbirthsanddeathsandattains immortality.Thereisintimateconnectionbetweenthemind,Pranaandsemen.Ifonecontrolsthe seminalenergy,themindandPranaarealsocontrolled.Hewhohascontrolledhisseminalenergy has also controlled his Prana and mind.

HewhopractisesPranayamawillhavegoodappetite,cheerfulness,handsomefigure,good strength,courage,enthusiasm,ahighstandardofhealth,vigourandvitalityandgoodconcentration ofmind.PranayamaisquitesuitablefortheWesternersalso.AYogimeasuresthespanofhislife notbythenumberofyearsbutbythenumberofhisbreaths.Youcantakeinacertainamountof energyorPranafromtheatmosphericairalongwitheachbreath.Vitalcapacityisthecapacity shownbythelargestquantityofairamancaninhaleafterthedeepestpossibleexhalation.Aman takes fifteen breaths in a minute. The total number of breaths comes to 21,600 times per day.

Varieties of Pranayama

“Bahya-abhyantar-stambha-vritti-desaa-kala

Sankhyabhih patidtishto deergha-sukshmah.”

Yoga Sutras—Chap.

II, Sa. 50

Pranayamaisregardedlengthyorsubtleaccordingtoitsthreecomponents,theexternal,the internalandthesteady;theretentionprocessesaremodifiedbytheregulationsofspace,timeand number.

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Whenthebreathisexpired,itisRechaka,thefirstkindofPranayama.Whenthebreathis drawnin,itisthesecond,termedPuraka.Whenitissuspended,itisthethirdkind,called Kumbhaka.Kumbhakaisretentionofbreath.Kumbhakaincreasestheperiodoflife.Itaugments theinnerspiritualforce,vigourandvitality.Ifyouretainthebreathforoneminute,thisoneminute isaddedtoyourspanoflife.YoginsbytakingthebreathtotheBrahmarandhraatthetopofthehead andkeepingitthere,defeattheLordofdeath,Yama,andconquerdeath.ChangDevlivedforone thousandandfourhundredyearsthroughthepracticeofKumbhaka.Eachofthesemotionsin Pranayama,viz.,Rechaka,PurakaandKumbhaka,isregulatedbyspace,timeandnumber.By spaceismeanttheinsideoroutsideofthebodyandtheparticularlengthorthebreadthandalso whenthePranaisheldinsomeparticularpartofthebody.Duringexpirationthedistancetowhich breathisthrownoutsidevariesindifferentindividuals.Thedistancevariesduringinspirationalso. ThelengthofthebreathvariesinaccordancewiththepervadingTattva.Thelengthofthebreathis respectively12,16,4,8,0fingers’breadthsaccordingtotheTattvas—Prithvi,Apas,Tejas,Vayu orAkasa(earth,water,fire,airorether).Thisisagainexternalduringexhalationandinternal during inhalation.

Timeis,thetimeofdurationofeachofthese,whichisgenerallycountedbyMatra,which correspondstoonesecond.Matrameansameasure.BytimeisalsomeanthowlongthePrana should be fixed in a particular centre or part.

NumberreferstothenumberoftimesthePranayamaisperformed.TheYogicstudent shouldslowlytakethenumberofPranayamastoeightyatonesitting.Heshouldhavefoursittings inthemorning,afternoon,eveningandmidnight,orat9a.m.,andshouldhavethus320 Pranayamasinall.TheeffectorfruitofPranayamaisUdghataorawakeningofthesleeping Kundalini.ThechiefaimofPranayamaistounitethePranawiththeApanaandtaketheunited Pranayama slowly upwards towards the head.

Kundaliniisthesourceforalloccultpowers.ThePranayamaislongorshortaccordingto theperiodoftime,itispractised.Justaswater,thrownonahotpanshrivelsuponallsidesasitis beingdriedup,soalsoair,movinginoroutceasesitsactionbyastrongeffortofrestraint (Kumbhaka) and stays within.

Vachaspatidescribes—“Measuredby36Matras,isthefirstattempt(Udghata),whichis mild.Twicethatisthesecond,whichismiddling.Thricethatisthethird,whichistheintense.This is the Pranayama as measured by number.”

The‘place’ofexhalationlieswithin12Angulas(inches)ofthetipofnose.Thisistobe ascertainedthroughapieceofreedorcotton.Theplaceofinhalationrangesfromtheheaddownto thesolesofthefeet.Thisistobeascertainedthroughasensationsimilartothetouchofanant.The placeofKumbhakaconsistsoftheexternalandinternalplacesofbothexhalationandinhalation takentogether,becausethefunctionsofthebreatharecapableofbeingheldupatboththeseplaces. Thisistobeascertainedthroughtheabsenceofthetwoindicativesnotedabove,inconnectionwith exhalation and inhalation.

Thespecificationofthethreekindsofbreathregulations,byallthesethree—time,space andnumber—isonlyoptional.Theyarenottobeunderstoodastobepractisedcollectively,forin

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manySmritiswemeetwithpassages,wheretheonlyspecificationmentionedwithreferencetothe regulation of breath is that of time.

ThefourthisrestrainingthePranabydirectingittoexternalorinternalobject; “Bahyabhyantara-vishayakshepi chaturthah” (Yoga Sutras: 11,50).

ThethirdkindofPranayamathatisdescribedinSutra50oftheYogaSutras,ispractised onlytillthefirstUdghataismarked.ThisfourthPranayamaiscarriedfurther.Itconcernswiththe fixingofthePranainthevariouslotuses(PadmasorChakras)andtakingitslowly,andslowly,step bystep,andstagebystagetothelastlotusinthehead,whereperfectSamadhitakesplace.Thisis internal.Externallyittakesintoconsiderationthelengthofbreathinaccordancewiththeprevailing Tattva. Prana can be described either inside or outside.

BygradualmasteryoverthepreliminarythreekindsofPranayama,thefourthkindcomes in.InthethirdkindofPranayamathesphereisnottakenintoconsideration.Thestoppageofthe breathoccurswithonesingleeffortandisthenmeasuredbyspace,timeandnumberandthus becomesDirgha(long)andSukshma(subtle).Inthefourthvariety,howeverthespheresof expirationandinspirationareascertained.Thedifferentstatesaremasteredbyandby.Thefourth varietyisnotpractisedallatoncebyasingleeffortlikethethirdone.Ontheotherhand,itreaches differentstatesofperfection,asitisbeingdone.Afteronestageismastered,thenextstageistaken upandpractised.Thenitgoesinsuccession.Thethirdisnotprecededbymeasurementsandis broughtaboutbyasingleeffort.Thefourthishoweverprecededbytheknowledgeofthe measurements,andisbroughtaboutbymucheffort.Thisistheonlydifference.Theconditionsof time,spaceandnumberareapplicabletothiskindofPranayamaalso.Particularoccultpowers develop themselves at each stage of progress.

Three Types of Pranayama

TherearethreetypesofPranayama,viz.,Adhama,MadhyamaandUttama(inferior,middle andsuperior).TheAdhamaPranayamaconsistsof12Matras,Madhyamaconsistsof24Matrasand theUttamaoccupiesatimeof32Matras.ThisisforPuraka.TheratiobetweenPuraka,Kumbhaka andRechakais1:4:2.Purakaisinhalation.Kumbhakaisretention.Rechakaisexhalation.Ifyou inhaleforaperiodof12MatrasyouwillhavetomakeKumbhakaforaperiodof48Matras.Then thetimeforRechakawillbe24Matras.ThisisforAdhamaPranayama.Thesamerulewillapplyto theothertwovarieties.First,practiseforamonthofAdhamaPranayama.ThenpractiseMadhyama for three months. Then take up the Uttama variety.

SaluteyourGuruandSriGanesaassoonasyousitintheAsana.ThetimeforAbhyasais earlymorning4a.m.,10a.m.,evening4p.m.,andnight10p.m.,or12p.m.Asyouadvancein practice you will have to do 320 Pranayamas daily.

SagarbhaPranayamaisthatPranayama,whichisattendedwithmentalJapaofanyMantra, eitherGayatriorOm.ItisonehundredtimesmorepowerfulthantheAgarbhaPranayama,whichis plainandunattendedwithanyJapa.PranayamaSiddhidependsupontheintensityoftheeffortsof thepractitioner.Anardententhusiasticstudent,withParamaUtsaha,SahasaandDridhata(zeal, cheerfulnessandtenacity),caneffectSiddhi(perfection)withinsixmonths;whilea

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happy-go-luckypractitionerwithTandriandAlasya(drowsinessandlaziness)willfindno improvementevenaftereightortenyears.Plodon.Perseverewithpatience,faith,confidence, expectation, interest and attention. You are bound to succeed. Nil desperandum—Never despair.

The Vedantic Kumbhaka

Beingwithoutanydistractionandwithacalmmind,oneshouldpractisePranayama.Both expirationandinspirationshouldbestopped.ThepractitionershoulddependsolelyonBrahman; thatisthehighestaimoflife.Thegivingoutofallexternalobjects,issaidtobeRechaka.Thetaking inofthespiritualknowledgeofSastras,issaidtobePuraka,andthekeepingtooneselfofsuch knowledgeissaidtobeKumbhaka.HeisanemancipatedpersonwhopractiseshisChittathus. Thereisnodoubtaboutit.ThroughKumbhakathemindshouldalwaysbetakenupandthrough Kumbhakaaloneitshouldbefilledupwithin.ItisonlythroughKumbhakathatKumbhakashould befirmlymastered.Withinit,is‘ParamaSiva’.AtfirstinhisBrahmagranthithereisproducedsoon aholeorpassage.ThenhavingpiercedBrahmagranthi,hepiercesVishnugranthi,thenhepierces Rudragranthi,thentheYoginattainshisliberationthroughthereligiousceremonies,performedin various births, through the grace of Gurus and Devatas and through the practice of Yoga.

Pranayama for Nadi-Suddhi

TheVayucannotentertheNadisiftheyarefullofimpurities.Therefore,firstofall,they shouldbepurifiedandthenPranayamashouldbepractised.TheNadisarepurifiedbytwo processes,viz.,SamanuandNirmanu.TheSamanuisdonebyamentalprocesswithBijaMantra. The Nirmanu is done by physical cleansing or the Shatkarmas.

1.SitonPadmasana.MeditateontheBijaksharaofVayu y:ö (Yam) whichisofsmoke colour.Inhalethroughtheleftnostril.RepeattheBijakshara16times.ThisisPuraka.Retainthe breathtillyourepeattheBija64times.ThisisKumbhaka.Thenexhalethroughtherightnostril very very slowly till you repeat the Bijakshara 32 times.

2.ThenavelistheseatofAgnitattva.MeditateonthisAgnitattva.Thendrawthebreath throughtherightnostrilrepeating16timestheAgniBija rö (Ram). Retainthebreath,tillyoucount theBija64times.ThenexhaleslowlythroughtheleftnostriltillyourepeatmentallytheBijaletter 32 times.

3.Fixthegazeatthetipofthenose.InhalethroughtheleftnostrilrepeatingtheBija Yö (Tham) 16times.RetainthebreathtillyourepeattheBija (Tham) 64times.Nowimaginethatthe nectarthatflowsfromthemoon,runsthroughallthevesselsofthebodyandpurifiesthem.Then exhale slowly through right nostril till you repeat the Prithvi Bija l:ö (Lam) 32 times.

TheNadisarepurifiednicelybythepracticeoftheabovethreekindsofPranayamaby sitting firmly in your usual posture.

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Mantra During Pranayama

TheMantraforrepetitionduringthepracticeofPranayamaislaiddownintheIsvaraGita: “WhentheaspirantholdinghisbreathrepeatstheGayatrithrice,togetherwithevenVyahritisinthe beginning,theSirasattheendandthePranava,oneatbothendsofit,thisis,whatiscalledthe regulation of breath.”

YogiYajnavalkya,ontheotherhand,declaresthus:“Theupwardbreathandthedownward breath,havingbeenrestrained,regulationofbreathistobepractisedbymeansofthePranava(!) with due regard to the unit of measure of the Mantra.

ThisrepetitionofthePranavaalone,ismeantfortheParamahamsaSannyasins.Ithasbeen declaredintheSmritis,thatordinarycontemplationistobepractised,throughtheinhalationand otherstagesofbreath-regulationatone’snavel,heartandforehead,withreferencetotheformsof Brahma,VishnuandSivarespectively.FortheParamahamsahowever,theonlyobjectof contemplationhasbeendeclaredtobeBrahman.“Theself-controlledasceticistocontemplate upon the supreme Brahman, by means of the Pranava,” declares the Sruti.

Exercise No. 1

SitonPadmasana.Closeyoureyes.ConcentrateonTrikuti(thespacebetweenthetwo eye-brows).Closetherightnostrilwithyourrightthumb.Inhaleslowlythroughtheleftnostrilas longasyoucandoitwithcomfort.Thenexhaleveryveryslowlythroughthesamenostril.Do twelve times. This is one round.

Theninhalethroughtherightnostrilbyclosingtheleftnostrilwithyourrightringandlittle fingers and exhale very slowly through the same nostril. Do twelve times. This is one round.

Donotmakeanysoundduringinhalationandexhalation.RepeatyourIshtaMantraduring thepractice.Inthesecondweekofpractice,dotworounds,inthethirdweek,threerounds.Take restfortwominuteswhenoneroundisover.Ifyoutakeafewnormalbreaths,whenoneroundis over,thatwillgiveyousufficientrestandyouwillbefreshforthenextround.Thereisno Kumbhakainthisexercise.Youcanincreasethenumberofroundsaccordingtoyourstrengthand capacity.

Exercise No. 2

Inhalethroughboththenostrilsslowlyandgently.Donotretainthebreath.Thenexhale slowly.Do12times.Thiswillconstituteoneround.Youcando2or3roundsaccordingtoyour capacity and strength and time at your disposal.

Exercise No. 3

SitonyourAsana.Closetherightnostrilwithyourrightthumb.Theninhaleslowlythrough yourleftnostril.Closetheleftnostrilwithyourrightringandlittlefingersandopentherightnostril byremovingtherightthumb.Exhaleveryslowlythroughtherightnostril.Thendrawtheair

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throughtherightnostrilaslongasyoucandoitwithcomfortandexhalethroughtheleftnostrilby removingtherightringandlittlefingers.ThereisnoKumbhakainthisPranayama.Repeatthe process 12 times. This will constitute one round.

Exercise No. 4

Meditatethatthesingleletter,theSupremelight—PranavaorOM—istheoriginorsource ofthethreelettersA,UandM.InhaletheairthroughIdaorleftnostrilforthespaceof16Matras (seconds),meditateontheletter‘A’duringthattime;retaintheairforthespaceof64Matras, meditateontheletter‘U’duringthetime;exhalethroughtherightnostrilforthespaceof32Matras andmeditateontheletter‘M’duringthattime.Practisethisagainandagainintheaboveorder. Beginwith2or3timesandgraduallyincreasethenumberto20or30timesaccordingtoyour capacityandstrength.Tobeginwith,keeptheratio1:4:2.Graduallyincreasetheratioto16:64:32.

Deep Breathing Exercise

Eachdeepbreathingconsistsofaveryfullinhalation,throughthenoseandadeep,steady exhalation also, through the nose.

Inhaleslowlyasmuchasyoucando.Exhaleslowlyasmuchasyoucando.During inhalation, observe the following rules:

1.Standup.Placethehandsonthehips,theelbowswillbeoutandnotforcedbackward. Stand at ease.

2.Lengthenthecheststraightupwards.Pressthehipboneswiththehandsindownward direction. A vacuum will be formed by this act and the air will rush in of its own accord.

3.Keepthenostrilswideopen.Donotusethenoseasasuctionpump.Itshouldserveasa passivepassageforboththeinhaledandtheexhaledair.Donotmakeanysoundwhenyouinhale and exhale. Remember that correct breathing is noiseless.

4. Stretch the whole upper part of the trunk.

5.Donotarchtheupperchestintoacrampedposition.Keeptheabdomennaturallyrelaxed.

6.Donotbendtheheadfarbackwards.Donotdrawtheabdomeninwards.Donotforcethe shoulders back. Lift the shoulders up.

During the exhalation observe the following rules carefully:

1. Allow the ribs and the whole upper part of the trunk to sink down gradually.

2. Draw the lower ribs and abdomen upwards—slowly.

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3.Donotbendthebodytoomuchforward.Archingofthechestshouldbeavoided.Keep thehead,neckandtrunkinastraightline.Contractthechest.Donotbreathetheairoutthroughthe mouth. Exhale very, very slowly without producing any noise.

4.Expirationsimplytakesplacebyrelaxingtheinspiratorymuscles.Thechestfallsdown by its own weight and expels the air out through the nose.

5.Inthebeginning,donotretainthebreathafterinhalation.Whentheprocessofinhalation isoverbeginexhalationatonce.Whenyouhavesufficientlyadvancedinyourpractice,youcan slowly retain the breath from five seconds to one minute according to your capacity.

6.Whenoneroundofthreedeepbreathingsisover,youcantakealittlerest,‘Respiratory pause’—bytakingafewnormalbreaths.Thenstartthesecondround.Duringthepause,standstill inacomfortablepositionwithhandsonhips.Thenumberofroundscanbefixedaccordingtothe capacityofthepractitioner.Do3or4roundsandincreaseoneroundeveryweek.Deepbreathingis only a variety of Pranayama.

Kapalabhati

‘Kapala’ isaSanskritword;itmeansskull. ‘Bhati’ meanstoshine.Theterm ‘Kapalabhati’ meansanexercisethatmakestheskullshine.ThisKriyacleansestheskull.Sothisistakenasoneof the Shat-Karmas (six cleansing processes in Hatha Yoga).

SitonPadmasana.Keepthehandsonknees.Closetheeyes.PerformPurakaandRechaka rapidly.Thisshouldbepractisedvigorously.Onewillgetperspirationprofusely.Thisisagood formofexercise.Thosewhoarewell-versedinKapalabhati,candoBhastrikaveryeasily.Thereis noKumbhakainthisPranayama.Rechakaplaysaprominentpart.Purakaismild,slowandlong (Dirgha).ButtheRechakashouldbedonequicklyandforciblybycontractingtheabdominal muscleswithabackwardpush.WhenyoudoPuraka,releasetheabdominalmuscles.Somepeople naturallymakeacurveofthespineandbendtheirheadsalso.Thisisnotdesirable.Theheadandthe trunkshouldbeerect.SuddenexpulsionsofbreathfollowoneanotherasinBhastrika.Tostartwith, youcanhaveoneexpulsionpersecond.Graduallyyoucanhavetwoexpulsionspersecond.To beginwithdooneroundinthemorningconsistingof10expulsionsonly.Inthesecondweek,do oneroundintheevening.Inthethirdweek,dotworoundsinthemorningandtworoundsinthe evening.Thuseveryweek,graduallyandcautiouslyincrease10expulsionstoeachroundtillyou get 120 expulsions for each round.

Itcleansestherespiratorysystemandthenasalpassages.Itremovesthespasminbronchial tubes.Consequently,Asthmaisrelievedandalsocuredincourseoftime.Theapicesofthelungs getproperoxygenation.Therebytheycannotaffordfavourablenidus(breedinggrounds)for tuberclebacilli.Consumptioniscuredbythispractice.Lungsareconsiderablydeveloped.Carbon dioxideiseliminatedinalargescale.Impuritiesofthebloodarethrownout.Tissuesandcells absorbalargequantityofoxygen.Thepractitionerkeepsupgoodhealth.Heartfunctionsproperly. The circulatory and respiratory systems are toned to a considerable degree.

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The External Kumbhaka (Bahya)

Drawtheairthroughtheleftnostriltillyoucount3OMs;throwitoutthroughtheright nostrilimmediatelywithoutretainingitcounting6OMs.Stopitoutsidetillyoucount12OMs. Thendrawthebreaththroughtheright;exhaleitthroughtheleftandstopitoutsideasbefore,using thesameunitsofOMforinhalation,exhalationandretention.Dosixtimesinthemorningandsix timesintheevening.GraduallyincreasethenumberofroundsandthetimeofKumbhaka.Donot strain or fatigue yourself.

Easy Comfortable Pranayama (Sukha Purvaka)

SitonPadmasanaorSiddhasanainyourmeditationroom,beforethepictureofyourIshta Devata(guidingdeity).Closetherightnostrilwiththerightthumb.Drawintheairvery,very slowlythroughtheleftnostril.Thenclosetheleftnostrilalsowithlittleandringfingersoftheright hand.Retaintheairaslongasyoucancomfortablydo.Thenexhalevery,veryslowlythroughthe nostrilafterremovingthethumb.Nowhalftheprocessisover.Thendrawairthroughtheright nostril.Retaintheairasbeforeandexhaleitvery,veryslowlythroughtheleftnostril.Allthesesix processesconstituteonePranayama.Do20inthemorningand20intheevening.Gradually increasethenumber.HaveaBhava(mentalattitude)thatalltheDaiviSampat(divinequalities), e.g.,mercy,love,forgiveness,Santi,joy,etc.,areenteringintoyoursystemalongwiththeinspired airandallAsuriSampat(devilishqualities)suchaslust,anger,greed,etc.,arebeingthrownout alongwiththeexpiredair.RepeatOMorGayatri* mentallyduringPuraka,Kumbhakaand Rechaka.Hard-workingSadhakascando320Kumbhakasdailyinfoursittingsattherateof80in each sitting.

ThisPranayamaremovesalldiseases,purifiestheNadis,steadiesthemindin concentration,improvesdigestion,increasesthedigestivefireandappetite,helpstomaintain BrahmacharyaandawakenstheKundalinithatissleepingattheMuladharaChakra.Purificationof Nadis will set in rapidly. You will have levitation (rising above the ground) also.

Pranayama for Awakening Kundalini

Whenyoupractisethefollowing,concentrateontheMuladharaChakraatthebaseofthe spinalcolumn,whichistriangularinformandwhichistheseatoftheKundaliniSakti.Closethe rightnostrilwithyourfightthumb.Inhalethroughtheleftnostriltillyoucount3OMsslowly. ImaginethatyouaredrawingthePranawiththeatmosphericair.Thenclosetheleftnostrilwith yourlittleandringfingersoftherighthand.Thenretainthebreathfor12OMs.Sendthecurrent downthespinalcolumnstraightintothetriangularlotus,theMuladharaChakra.Imaginethatthe nerve-currentisstrikingagainstthelotusandawakeningtheKundalini.Thenslowlyexhale throughtherightnostrilcounting6OMs.Repeattheprocessfromtherightnostrilasstatedabove, usingthesameunits,andhavingthesameimaginationandfeeling.ThisPranayamawillawaken theKundaliniquickly.Doit3timesinthemorningand3timesintheevening.Increasethenumber

*Various Mantras and their benefits are described in my book “Japa Yoga”

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andtimegraduallyandcautiouslyaccordingtoyourstrengthandcapacity.InthisPranayama, concentrationontheMuladharaChakraistheimportantthing.Kundaliniwillbeawakenedquickly if the degree of concentration is intense and if the Pranayama is practised regularly.

Pranayama During Meditation

Ifyoudoconcentrationandmeditation,Pranayama,comesbyitself.Thebreathbecomes slowerandslower.WewillpractisethisPranayamadailyunconsciously.Whenyouarereadinga sensationalstorybookorwhenyouaresolvingamathematicalproblem,yourmindisreallyvery muchabsorbedinthesubject-matter.Ifyoucloselywatchyourbreathontheseoccasions,youwill findthatthebreathhasbecomeveryveryslow.Whenyouseeatragicalstorybeingenactedinthe theaterorafilm-show,whenyouhearaverysadstrikingnewsorsomegladtidings,whenyoushed tearseitherofjoyorsorrow,orburstintolaughter,thebreathisslackened—Pranayamacomesby itself.InthoseYogicstudentswhopractiseSirshasana,Pranayamacomesbyitself.Itisobvious fromtheseexamplesthatwhenthemindisdeeplyconcentratedonanysubject,therespiration slowsdownorstops.Pranayamaisbeingdoneautomatically.MindandPranaareintimately connected.Ifyouturnyourattentiontowatchthebreathonthoseoccasions,itwillregainitsnormal state.PranayamacomesbyitselftothosewhoaredeeplyabsorbedindoingJapa,Dhyanaor Brahma-Vichara (enquiry of Atman).

Prana,mindandVirya(seminalenergy)areunderoneSambandha(connection).Ifyoucan controlthemind,PranaandViryaarecontrolledbythemselves.IfyoucancontrolPrana,mindand Viryaarecontrolledbythemselves.IfyoucontroltheViryabyremainingasanAkhanda Brahmachariwithoutemissionofevenasingledropofsemenfor12years,mindandPranaare controlledbythemselves.Justasthereisconnectionbetweenwindandfire(light),soalsothereis connectionbetweenPranaandmind.Windfansthefire.Pranaalsofansthemind.Ifthereisno wind,fireorlightgetssteady.HathaYoginsapproachBrahmanbycontrollingPrana.RajaYogins approach Brahman by controlling mind.

InthisPranayamayouneednotclosethenostrils.Simplyclosetheeyesifyoupractiseitina sittingposture.Forgetthebodyandconcentrate.Ifyoupractisethisduringwalking,justfeel minutely the movement of the air that is inhaled and exhaled.

Pranayama While Walking

Walkwithheadup,shouldersbackandwithchestexpanded.Inhaleslowlythroughboth nostrilscountingOMmentally3times,onecountforeachstep.Thenretainthebreathtillyoucount 12OMs.Thenexhaleslowlythroughbothnostrilstillyoucount6OMs.Taketherespiratorypause orrestafteronePranayamacounting12OMs.IfyoufinditdifficulttocountOMwitheachstep, count OM without having any concern with the steps.

Kapalabhaticanalsobedoneduringwalking.Thosewhoareverybusycanpractisethe abovePranayamaduringtheirmorningandeveningwalks.Itislikekillingtwobirdswithone stone.YouwillfinditverypleasanttopractisePranayamawhilewalkinginanopenplace,when delightfulgentlebreezeisblowing.Youwillbeinvigoratedandinnervatedquicklytoa considerabledegree.Practise,feelandrealisethemarked,beneficialinfluenceofthiskindof

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Pranayama.Thosewhowalkbriskly,repeatingOMmentallyorverballydopractisenatural Pranayama without any effort.

Pranayama in Savasana

Liedownontheback,quietatease,overablanket.Keepthehandsonthegroundbytheside andlegsstraight.Theheelsshouldbekepttogether,butthetoescanremainalittleapart.Relaxall themusclesandthenerves.Thosewhoareveryweak,canpractisePranayamainthisposewhile lyingonthegroundoronabedstead.Drawthebreathslowlywithoutmakinganynoise,through bothnostrils.Retainthebreathaslongasyoucandoitwithcomfort.Thenexhaleslowlythrough bothnostrils.Repeattheprocess12timesinthemorningand12timesintheevening.ChantOM mentallyduringthepractice.Ifyoulikeyoucanpractisethe‘easycomfortableposture’also.Thisis acombinedexerciseofAsana,Pranayama,meditationandrest.Itgivesrestnotonlytothebodybut also for the mind. It gives relief, comfort and ease. This is very suitable for aged people.

Rhythmical Breathing

Thebreathinginmenandwomenisveryirregular.InexhalationthePranagoesout16digits andininhalationonly12digits,thuslosing4digits.Butifyouinhalefor16digitsasinexhalation thenyouwillhaverhythmicalbreathing.ThenthepowerKundaliniwillberoused.Bythepractice ofrhythmicalbreathingyouwillenjoyrealgoodrest.Youcancontroltherespiratorycentrethatis situatedinmedullaoblongataandothernervesalso,becausethecentreofrespirationhasasortof controlling effect on other nerves. He who has calm nerves, has a calm mind also.

Iftheunitsofexhalationandinhalationarethesame,youwillhaverhythmicalbreathing.If youinhaletillyoucount6OMs,exhalealsotillyoucount6OMs.Thisisbreathinginandoutina measuredmanner.Thiswillharmonisethewholesystem.Thiswillharmonisethephysicalbody, mind,Indriyasandwillsoothethetirednerves.Youwillexperiencefullreposeandcalmness.All the bubbling emotions will subside and the surging impulses will calm down.

Thereisanothervarietyofmodificationofrhythmicbreathing.Inhaleslowlythroughboth nostrilsfor4OMs;retainthebreathfor8OMs(internalKumbhaka);exhaleslowlythroughboth nostrils for 4 OMs; and retain the breath outside (external Kumbhaka) for 8 OMs.

Repeattheaboveprocessanumberoftimesaccordingtoyourstrengthandcapacity.You cangraduallyincreasethedurationofinhalationandexhalationaftersomepracticeof8OMsand theperiodbetweenbreathsto16OMs.Butnevertrytoincreasethedurationuntilyouaresurethat youhavepowerandstrengthtodoso.Youmustexperiencejoyandpleasureindoingthesame.You shouldnotfeelanyunduestrain.Payconsiderableattentiontokeepuptherhythm.Rememberthat therhythmismoreimportantthanthelengthofbreath.Youmustfeeltherhythmthroughoutyour whole body. Practice will make you perfect. Patience and perseverance are needed.

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Surya Bheda

SitonPadmasanaorSiddhasana.Closetheeyes.Keeptheleftnostrilclosedwithyourright ringandlittlefingers.Slowlyinhalewithoutmakinganysoundaslongasyoucandoitcomfortably throughtherightnostril.Thenclosetherightnostrilwithyourrightthumbandretainthebreath firmlypressingthechinagainstthechest(JalandharaBandha).Holdonthebreathtillperspiration oozesfromthetipsofthenailsandrootsofthehairs(hairfollicles).Thispointcannotbereachedat theveryoutside.YouwillhavetoincreasetheperiodofKumbhakagradually.Thisisthelimitof thesphereofpracticeofSuryaBhedaKumbhaka.Thenexhaleveryslowlywithoutmakingany soundthroughtheleftnostrilbyclosingtherightnostrilwiththethumb.RepeatOMmentallywith Bhavaandmeaningduringinhalation,retentionandexhalation.Exhaleafterpurifyingtheskullby forcing the breath up.

ThisPranayamashouldagainandagainbeperformed,asitpurifiesthebrainanddestroys theintestinalwormsanddiseasesarisingfromexcessofwind(Vayu).Thisremovesthefourkinds ofevilscausedbyVayuandcuresVataorrheumatism.Itcuresrhinitis,cephalalgiaandvarious sortsofneuralgia.Thewormsthatarefoundinthefrontalsinusesareremoved.Itdestroysdecay and death, awakens Kundalini Sakti and increases the bodily fire.

Surya Bheda

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SitinPadmasanaorSiddhasana.Closethemouth.Inhaleslowlythroughboththenostrilsin a smooth, uniform manner till the breath fills the space from the throat to the heart.

Retainthebreathaslongasyoucandoitcomfortablyandthenexhaleslowlythroughthe leftnostrilbyclosingtherightnostrilwithyourrightthumb.Expandthechestwhenyouinhale. Duringinhalationapeculiarsoundisproducedowingtothepartialclosingofglottis.Thesound producedduringinhalationshouldbeofamildanduniformpitch.Itshouldbecontinuousalso. ThisKumbhakamaybepractisedevenwhenwalkingorstanding.Insteadofexhalingthroughthe left nostril, you can exhale slowly through both nostrils.

Thisremovestheheatinthehead.Thepractitionerbecomesverybeautiful.Thegastricfire isincreased.ItremovesalltheevilsarisinginthebodyandtheDhatusandcuresJalodara(dropsyof thebellyorascites).Itremovesphlegminthethroat,Asthma,consumptionandallsortsof pulmonarydiseasesarecured.Alldiseasesthatarisefromdeficientinhalationofoxygen,and diseasesoftheheartarecured.AllworksareaccomplishedbyUjjayiPranayama.Thepractitioner isneverattackedbydiseasesofphlegm,nerves,dyspepsia,dysentery,enlargedspleen, consumption, cough or fever. Perform Ujjayi to destroy decay and death.

Ujjayi Ujjayi

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Sitkari

Foldthetonguesothatthetipofthetonguemighttouchtheupperpalateanddrawtheair throughthemouthwithahissingsoundCCCC(orSi,Si,Si, Si).Thenretainthebreathaslongas youcanwithoutthefeelingofsuffocationandthenexhaleslowlythroughbothnostrils.Youcan keep the two rows of teeth in contact and then inhale the air through the mouth as before.

Thepracticeenhancesthebeautyofthepractitionerandvigourofhisbody.Itremoves hunger,thirst,indolenceandsleep.HisstrengthwillbejustlikethatofIndra.HebecomestheLord ofYogins.Heisabletodoandundothings.Hebecomesanindependentmonarch.Hebecomes invincible.Noinjurywillaffecthim.Whenyouarethirsty,practisethis.Youwillberelievedof thirst immediately.

Sitali

Protrudethetonguealittleawayfromthelips.Foldthetonguelikeatube.Drawintheair throughthemouthwiththehissingsoundSi.Retainthebreathaslongasyoucanholdonwith comfort.Thenexhaleslowlythroughbothnostrils.Practisethisdailyagainandagaininthe morningfrom15to30times.YoucandothiseitheronPadmasana,Siddhasana,Vajrasanaoreven when you stand or walk.

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ThisPranayamapurifiestheblood.Itquenchesthirstandappeaseshunger.Itcoolsthe system.ItdestroysGulma(chronicdyspepsia),Pleeha,inflammationofvariouschronicdiseases, fever,consumption,indigestion,biliousdisorders,phlegm,thebadeffectsofpoison,snake-bite, etc.Whenyouarecaughtupinajungleoranyplacewhereyoucannotgetwater,ifyoufeelthirsty, practisethisPranayama.Youwillbeatoncerelievedofthirst.HewhopractisesthisPranayama regularly,willnotbeaffectedbythebiteofserpentsandscorpions.SitaliKumbhakaisanimitation oftherespirationofaserpent.Thepractitionergetsthepowerofcastinghisskinandenduringthe privation of air, water and food. He becomes a proof against all sorts of inflammations and fever.

Bhastrika

InSanskritBhastrikameans‘bellows’.Rapidsuccessionofforcibleexpulsionisa characteristicfeatureofBhastrika.Justasablacksmithblowshisbellowsrapidly,soalsoyou should move your breath rapidly.

SitonPadmasana.Keepthebody,neckandheaderect.Closethemouth.Next,inhaleand exhalequicklytentimeslikethebellowsoftheblacksmith.Constantlydilateandcontract.When youpractisethisPranayamaahissingsoundisproduced.Thepractitionershouldstartwithrapid expulsionsofbreathfollowingoneanotherinrapidsuccession.Whentherequirednumberof expulsions,saytenforaround,isfinished,thefinalexpulsionisfollowedbyadeepestpossible inhalation.Thebreathissuspendedaslongasitcouldbedonewithcomfort.Thendeepestpossible exhalationisdoneveryslowly.TheendofthisdeepexhalationcompletesoneroundofBhastrika. Restawhileafteroneroundisoverbytakingafewnormalbreaths.Thiswillgiveyoureliefand makeyoufitforstartingthesecondround.Dothreeroundsdailyinthemorning.Youcando anotherthreeroundsintheeveningalso.Busypeoplewhofinditdifficulttodothreeroundsof Bhastrika can do one round at least. This also will keep them quite fit.

Bhastrikaisapowerfulexercise.AcombinationofKapalabhatiandUjjayimakesup Bhastrika.PractiseKapalabhatiandUjjayitostartwith.Thenyouwillfinditveryeasytodo Bhastrika.

Someprolongthepracticetilltheygettired.Youwillgetperspirationprofusely.Ifyou experienceanygiddinessstopthepracticeandtakeafewnormalbreaths.Continuethepractice afterthegiddinesshasvanished.Bhastrikacanbedonebothinthemorningandeveninginwinter. In summer do it in the morning only during cool hours.

Bhastrikarelievesinflammationofthethroat,increasesgastricfire,destroysphlegm, removesdiseasesofthenoseandchestanderadicatesasthma,consumption,etc.Itgivesgood appetite.ItbreaksthethreeGranthisorknotsviz.,BrahmaGranthi,VishnuGranthiandRudra Granthi.ItdestroysphlegmwhichistheboltorobstacletothedooratthemouthofBrahmaNadi (Sushumna).ItenablesonetoknowtheKundalini.Itremovesalldiseaseswhicharisefromexcess ofwind,bileandphlegm.Itgiveswarmthtothebody.Whenyouhavenosufficientwarmclothing inacoolregiontoprotectyourselffromcold,practisethisPranayamaandyouwillgetsufficient warmthinthebodyquickly.ItpurifiestheNadisconsiderably.Itisthemostbeneficialofall Kumbhakas.BhastrikaKumbhakashouldbespeciallypractisedasitenablesthePranatobreak

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throughthethreeGranthisorknotsthatarefirmlylocatedintheSushumna.Itawakensthe Kundaliniquickly.Thepractitionerwillneversufferfromanydisease.Hewillalwaysbehealthy.

Thenumberofexhalationsorroundsisdeterminedbythestrengthandcapacityofthe practitioner. You must not go to extremes. Some students do six rounds. Some do twelve also.

YoucanpractiseBhastrikainthefollowingmanner.Thereissomeslightchangeintheend. Havinginhaledandexhaledquicklytwentytimes,inhalethroughtherightnostril,retainthebreath aslongasyoucandoitcomfortablyandthenexhalethroughtheleftnostril.Theninhalethrough the left nostril, retain the breath as before and then exhale through the right nostril.

Repeat OM mentally with Bhava and meaning throughout the practice.

TherearesomevarietiesofBhastrikawhereinonenostrilonlyisusedforbreathing purposes and in another variety the alternate nostrils are used for inhalation and exhalation.

ThosewhowishtodoBhastrikaforalongtimeinanintensemannershouldliveon Khichdi, and take an enema or do Bhasti in the morning before starting the practice.

Bhramari

SitonPadmasanaorSiddhasana.Inhalerapidlythroughbothnostrilsmakingsoundof Bhramara, the bee, and exhale rapidly through both nostrils, making the humming sound.

Youcancarrytheprocesstillthebodyisbathedinperspiration.Intheendinhalethrough bothnostrils,retainthebreathaslongasyoucandoitcomfortablyandthenexhaleslowlythrough bothnostrils.ThejoywhichthepractitionergetsinmakingtheKumbhakaisunlimitedand indescribable.Inthebeginning,heatofthebodyisincreasedasthecirculationofbloodis quickened.Intheendthebody-heatisdecreasedbyperspiration.BysuccessinthisBhramari Kumbhaka the Yogic student gets success in Samadhi.

Murchha

SitinyourAsanaandinhale.Retainthebreath.DoJalandharaBandhabypressingthechin againstthechest.Retainthebreathtillyouexpectfaintingandthenexhaleslowly.ThisisMurchha Kumbhaka as it makes the mind senseless and gives happiness. But this is not suitable for many.

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PracticeofthisPranayamademandsskillonthepartofthestudent.Hewhopractisesthis PlavinicandoJalastambha(solidificationofwater)andfloatonwaterforanylengthoftime.Mr. ‘S’aYogicstudentcanfloatonwaterfortwelvehoursatastretch.HewhopractisesthisPlavini Kumbhakacanliveonairanddispensewithfoodforsomedays.Thestudentactuallydrinksairlike waterslowlyandsendsittothestomach.Thestomachgetsbloatedabit.Ifyoutapthestomach whenitisfilledwithair,youwillgetapeculiartympanic(air)sound.Gradualpracticeisnecessary. ThehelpofonewhoiswellversedinthisPranayamaisalsonecessary.Thestudentcanexpelallthe air from the stomach by gradual belching.

Kumbhakaisoftwokinds,viz.,SahitaandKevala.Thatwhichiscoupledwithinhalation andexhalationistermedSahita.Thatwhichisdevoidofthese,iscalledKevala(alone).Whenyou getmasteryinSahita,thenyoucanattemptthisKevala.Wheninduecourseofpractice,the Kumbhakasubsistsinmanyplaceswithoutexhalationandinhalationandunconditionedbyplace, timeandnumber—thenthatKumbhakaiscalledabsoluteandpure(KevalaKumbhaka),thefourth formof‘Regulationofbreath’.Suchpowersasthatofroamingaboutinspaceunseen,followthis lastformofPranayama.InVasishthaSamhitaitissaid:“Whenaftergivingupinhalationand exhalation,oneholdshisbreathwithease,itisabsoluteKumbhaka(Kevala).”InthisPranayama thebreathissuddenlystoppedwithoutPurakaandRechaka.Thestudentcanretainhisbreathas

Murcha Pranayama Plavini Kevala Kumbhaka

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longashelikesthroughthisKumbhaka.HeattainsthestateofRajaYoga.ThroughKevala Kumbhaka,theknowledgeofKundaliniarises.KundaliniisarousedandtheSushumnaisfreefrom allsortsofobstacles.HeattainsperfectioninHathaYoga.YoucanpractisethisKumbhakathree timesaday.HewhoknowsPranayamaandKevalaistherealYogi.Whatcanhenotaccomplishin thethreeworlds,whohasacquiredsuccessinthisKevalaKumbhaka?Glory,glorytosuchexalted souls. This Kumbhaka cures all diseases and promotes longevity.

Pranic Healing

ThosewhopractisePranayama,canimparttheirPranainhealingmorbiddiseases.Theycan alsorechargethemselveswithPranainnotimebypractisingKumbhaka.Neverthinkthatyouwill bedepletedofyourPranabydistributingittoothers.Themoreyougive,themoreitwillflowtoyou fromthecosmicsource (Hiranyagarbha). Thatisthelawofnature.Donotbecomeaniggard.If thereisarheumaticpatient,gentlyshampoohislegswithyourhands.Whenyoudoshampooing (massage),doKumbhakaandimaginethatthePranaisflowingfromyourhandstowardsthelegof yourpatient.ConnectyourselfwithHiranyagarbhaortheCosmicPranaandimaginethatthe cosmicenergyisflowingthroughyourhandstowardsthelegsofthepatient.Thepatientwillat oncefeelwarmth,reliefandstrength.Youcancureheadache,intestinalcolicoranyotherdisease bymassageandbyyourmagnetictouch.Whenyoumassagetheliver,spleen,stomachoranyother portionororganofthebody,youcanspeaktothecellsandgivethemorders:“Ocells!discharge yourfunctionsproperly.Icommandyoutodoso.”Theywillobeyyourorders.Theytoohavegot subconsciousintelligence.RepeatOMwhenyoupassyourPranatoothers.Tryafewcases.You willgaincompetence.Youcancurescorpion-stingalso.Gentlyshampoothelegandbringthe poison down.

Youcanhaveextraordinarypowerofconcentration,strongwillandaperfectlyhealthyand strongbodybypractisingPranayamaregularly.YouwillhavetodirectthepowerofPrana consciouslytounhealthypartsofthebody.Supposeyouhaveasluggishliver.SitonPadmasana. Closeyoureyes.InhalegentlytillyoucountOM3times.ThenretainbreathtillyoucountOM6 times.DirectthePranatotheregionoftheliver.Concentrateyourmindthere.Fixyourattentionto thatarea.ImaginethatPranaisinterpenetratingallthetissuesandthecellsofthelobesoftheliver anddoingitscurative,regeneratingandconstructiveworkthere.Faith,imagination,attentionand interestplayaveryimportantpartincuringdiseasebytakingPranatothediseasedareas.Then slowlyexhale.Duringexhalationimaginethatthemorbidimpuritiesoftheliverarethrownout. Repeatthisprocess12timesinthemorningand12timesintheevening.Sluggishnessofliverwill vanishinafewdays.Thisisadruglesstreatment.Thisisnature-cure.YoucantakethePranatoany partofthebodyduringPranayamaandcureanykindofdisease,beitacuteorchronic.Tryonceor twiceinhealingyourself.Yourconvictionswillgrowstronger.Whydoyoucryliketheladywhois cryingforgheewhenshehasbutterinherhand,whenyouhaveacheap,potent,easilyavailable remedyoragentPranaatyourcommandatalltimes!Useitjudiciously.Whenyouadvanceinyour concentrationandpractice,youcancuremanydiseasesbymeretouch.Intheadvancedstages, many diseases are cured by mere will.

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Distant Healing

Thisisknownas‘absenttreatment’also.YoucantransmityourPranathroughspace,to yourfriend,whoislivingatadistance.Heshouldhaveareceptivementalattitude.Youmustfeel yourself enrapport (indirectrelationandinsympathy)withtheman,whomyouhealwiththis Distant Healing method.

Youcanfixhoursofappointmentwiththemthroughcorrespondence.Youcanwriteto them:“Getreadyat4a.m.Haveareceptivementalattitude.Liedowninaneasychair.Closeyour eyes.IshalltransmitmyPrana.”Saymentallytothepatient:“IamtransmittingasupplyofPrana (vitalforce).”DoKumbhakawhenyousendthePrana.Practiserhythmicalbreathingalso.Havea mentalimagethatthePranaisleavingyourmindwhenyouexhale;itispassingthroughspaceand isenteringthesystemofthepatient.ThePranatravelsunseenlikethewireless(radio)wavesand flasheslikelightningacrossspace.ThePranathatiscolouredbythethoughtsofthehealeris projectedoutside.YoucanrechargeyourselfwithPranabypractisingKumbhaka.Thisrequires long, steady and regular practice.

Relaxation

Thepracticeofrelaxingthemusclesofthebodywillbringresttothebodyandtothemind also.Thetensionofthemuscleswillberelieved.Peoplewhoknowthescienceofrelaxationdonot wasteanyenergy.Theycanmeditatewell.Takeafewdeepbreathsandthenliedownflatonyour backasinSavasana.Relaxallthemusclesofthebodyfromheadtofeet.Rollontoonesideand thenrelaxasthoroughlyasyoucando.Donotstrainthemuscles.Rollontheothersideandrelax. Thisisnaturallydonebyallduringsleep.Therearevariousexercisesinrelaxation,forthe particularmusclesofaparticularpartofthebody.Youcanrelaxthehead,theshoulders,thearms, forearms,wrist,etc.Yoginsknowthescienceofrelaxationthoroughly.Whenyoupractisethese various relaxation exercises, you must have the mental picture of calmness and strength.

Relaxation of Mind

Mentalpoiseandcalmnessmaybebroughtaboutbytheeradicationofworryandanger. Fearreallyunderliesbothworryandanger.Nothingisgainedbyworryandanger,butonthe contrarymuchenergyiswastedbythesetwokindsofloweremotions.Ifamanworriesmuchandif heisirritable,heisindeedaveryweakman.Becarefulandthoughtful.Allunnecessaryworriescan beavoided.Relaxationofthemusclesreactsonthemindandbringsreposetothemind.Relaxation ofthemindbringsresttothebodyalso.Bodyandmindareintimatelyconnected.Bodyisamould prepared by the mind for its enjoyment.

Sitfor15minutesinarelaxedandeasycomfortableposition.Closeyoureyes.Withdraw themindfromoutsideobjects.Stillthemind.Silencethebubblingthoughts.Thinkthatthebodyis likeacoconutshellandyouareentirelydifferentfromthebody.Thinkthatthebodyisan instrumentinyourhands.Identifyyourselfwiththeall-pervadingSpiritorAtman.Imaginethatthe wholeworldandyourbodyarefloatinglikeapieceofstrawinthisvastoceanofSpirit.Feelthat youareintouchwiththeSupremeBeing.Feelthatthelifeofthewholeworldispulsating,vibrating andthrobbingthroughyou.Feelthattheoceanoflifeisgentlyrockingyouonitsvastbosom.Then

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openyoureyes.Youwillexperienceimmensementalpeace,mentalvigourandmentalstrength. Practise and feel this.

Importance and Benefits of Pranayama

“TheillusorySamsaricVasanathathasarisenthroughthepracticeofmanylives,never perishesexceptthroughthepracticeofYogaforalongtime.Itisnotpossibleonthepartofoneto controlthemindbysittingupagainandagainexceptthroughtheapprovedmeans” (Muktikopanishad).

“HowcouldJnana,capableofgivingMoksha,arisecertainlywithoutYoga?Andeven YogabecomespowerlessinsecuringMokshawhenitisdevoidofJnana.Sotheaspirantafter emancipation should practise (firmly) both Yoga and Jnana” (Yogatattva Upanishad).

“Tatahkshiyateprakasavaranam—Thencethecoveringofthelightisdestroyed”(Yoga Sutras—II-52).TamasandRajasconstitutethecoveringorveil.Thisveilisremovedbythe practiceofPranayama.Aftertheveilisremoved,therealnatureofthesoulisrealised.The Chitta is byitselfmadeupoftheSattvicparticles,butitisenvelopedbyRajasandTamas,justasthefireis envelopedbysmoke.ThereisnopurificatoryactiongreaterthanPranayama.Pranayamagives purityandthelightofknowledgeshines.TheKarmaoftheYogi,whichcoversupthe discriminativeknowledgeisdestroyedashepractisesPranayama.Bythemagicpanoramaof desire,theessence,whichisluminousbynatureiscoveredupandtheJivaorindividualsoulis directedtowardsvice.ThisKarmaoftheYogiwhichcoversuptheLightandbindshimtorepeated births,becomesattenuatedbythepracticeofPranayamaeverymomentandisdestroyedeventually. The afflictions and sins constitute the cover according to Vachaspati.

Manusays:“LetthedefectsbeburntupbyPranayama.”VishnuPuranaspeaksof PranayamaasanaccessorytoYoga:“HewhowantstheairknownasPranabypracticeissaidto have secured Pranayama.”

“Dharanasuchayogyatamanasah—Themindbecomesfitforconcentration”(Yoga Sutras,II-53).Youwillbeabletoconcentratethemind,nicelyafterthisveilofthelighthasbeen removed.Themindwillbequitesteadyliketheflameinawindlessplaceasthedisturbingenergy hasbeenremoved.ThewordPranayamaissometimesusedcollectivelyforinhalation,retention andexhalationofbreathandsometimesforeachoftheseseverally.WhenthePranaVayumovesin theAkasa-Tattva,thebreathingwillbelessened.Atthistimeitwillbeeasytostopthebreath.The velocity of the mind will be slowly lessened by Pranayama. It will induce Vairagya.

Ifyoucansuspendoneinchordigitofbreathinside,youwillobtainthepowersof foretelling;ifyoucansuspendtwoincheswithin,youwillgetthepowerofthought-reading,for suspendingthebreathforthreeinches,levitation;forfourinches,psychometry,clairaudience,etc; forfiveinches,movingaboutunseenbyanybodyintheworld;forsixinches,thepowerof‘Kaya Siddhi’;forseveninches,enteringthebodyofanotherman(ParakayaPravesa);foreightinches, thepowertoremainalwaysyoung;fornineinches,thepowertomakeDevastoworkasyour servants;forteninchesAnima,MahimaandotherSiddhis;andforeleveninches,youwillattain onenesswithParamatman.WhenthroughgreatpracticetheYogicanperformKumbhakaforfull

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threehours,thenhecanbalancehimselfonhisthumb.HeundoubtedlyattainsallkindsofSiddhis. Justasfiredestroysthefuel,soalsoPranayamadestroysthebundlesofsins.Pratyaharamakesthe mindcalm.Dharanasteadiesthemind.Dhyanamakesoneforgetthebodyandtheworld.Samadhi brings infinite Bliss, Knowledge, Peace and Liberation.

DuringYogicSamadhi,theflameoftheYogagni(fireofYoga)extendingfromnaveltothe headmeltstheAmritaintheBrahmarandhra.TheYogidrinksthiswithjoyandecstasy.Hecan remain without food and drink for months by drinking this Yogic nectar alone.

Thebodybecomeslean,strongandhealthy.Toomuchfatisreduced.Thereislustreinthe face.Eyessparklelikeadiamond.Thepractitionerbecomesveryhandsome.Voicebecomessweet andmelodious.TheinnerAnahatasoundsaredistinctlyheard.Thestudentisfreefromallsortsof diseases.HegetsestablishedinBrahmacharya.Semengetsfirmandsteady.TheJatharagni(gastric fire)isaugmented.ThestudentbecomessoperfectinBrahmacharyathathismindwillnotbe shakenevenifafairytriestoembracehim.Appetitebecomeskeen.Nadisarepurified.The Vikshepaisremovedandthemindbecomesone-pointed.RajasandTamasaredestroyed.Themind ispreparedforDharanaandDhyana.Theexcretionsbecomescanty.Steadypracticearousesinner spirituallight,happinessandpeaceofmind.ItmakeshimanUrdhvareto-Yogi.Advancedstudents only will get all the other Siddhis mentioned above.

Themindofamancanbemadetotranscendordinaryexperienceandexistonaplanehigher thanthatofreasonknownassuperconsciousstateofconcentrationandgetbeyondthelimitof concentration.Hecomesfacetofacewithfactswhichordinaryconsciousnesscannotcomprehend. Thisoughttobeachievedbypropertrainingandmanipulationofthesubtleforcesofthebodysoas tocausethemtogive,asitwere,anupwardpushtothemindintothehigherregions.Whenthemind issoraisedintothesuperconsciousstateofperception,itbeginstoactfromthereandexperiences higherfactsandhigherknowledge.SuchistheultimateobjectofYoga,whichcanbeachievedby thepracticeofPranayama.ThecontrolofthevibratoryPranameanstoaYogi,thekindlingofthe fire of supreme knowledge, the realisation of the Self.

Special Instructions

1.Intheearlymorning,answerthecallsofnatureandsitforthepractice.Practise Pranayama,inadrywell-ventilatedroom.Pranayamarequiresdeepconcentrationandattention.It isalwaysbettertohavethepracticeinasteadysittingposture.Donotkeepanyonebyyoursideto avoid distraction of your mind.

2.BeforeyousitforPranayamapractice,thoroughlycleanthenostrilswell.Youcantakea smallquantityoffruit-juiceorasmallcupofmilkorcoffeeevenbeforethepractice.Whenyou finish the practice take a cup of milk or light tiffin after 10 minutes.

3.Haveonesittingonlyinthemorningduringsummer.Ifthereisheatinthebrainorhead, apply Amla oilorbutterontheheadbeforeyoutakeyourbath.Take MisriSherbat bydissolving sugarcandyinwater.Thiswillcoolyourwholesystem.DoSitaliPranayamaalso.Youwillnotbe affected by the heat.

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4.Strictlyavoidtoomuchtalking,eating,sleeping,mixingwithfriendsandexertion. “VerilyYogaisnotforhimwhoeatethtoomuch,norwhoabstainethtoexcess,isaddictedtotoo muchsleepnoreventowakefulness”(GitaVI-16).Takealittlegheewithricewhenyoutakeyour meals. This will lubricate the bowels and allow Vayu to move downwards freely.

5. “Mitaharamvinayastuyogarambhamtukarayet,Nanarogabhavettasyakinchidyogo nasidhyati—Withoutobservingmoderationofdiet,ifonetakestotheYogapractices,hecannot obtain any benefit but gets various diseases” (Ghe.S. Chap. V-16).

6.Perfectcelibacyforsixmonthsoroneyearwilldoubtlessenableyoutoacquirerapid progressinthepracticeandinspiritualadvancement.Donottalkwithladies.Donotlaughandjoke withthem.Shuntheircompanyentirely.WithoutBrahmacharyaanddieteticregulationsifyou practiseYogicexercises,youwillnotgetmaximumbenefitinthespiritualpractices.But,for ordinary health you can practise mild exercises.

7.Beregularandsystematicinyourpractice.Nevermissaday.Stopthepracticewhenyou areailingseriously.SomepeopletwistthemusclesofthefacewhentheydoKumbhaka.Itshould beavoided.Itisasymptomtoindicatethattheyaregoingbeyondtheircapacity.Thismustbe strictly avoided. Such people cannot have a regulated Rechaka and Puraka.

8.ObstaclesinYoga:“Sleepingindaytime,latevigilovernight,excessofurineandfaeces, evilofunwholesomefoodandlaboriousmentaloperationwithPrana.”Whenoneisattackedby any disease, he says that the disease is due to the practice of Yoga. This is a serious mistake.

9.Getupat4a.m.MeditateordoJapaforhalfanhour.ThendoAsanasandMudras.Take restfor15minutes.ThendoPranayama.Physicalexercisescanbeconvenientlycombinedwith Asanas.Ifyouhavesufficienttimeatyourdisposal,youcanhaveitafterfinishingalltheYogic exercisesandmeditation.Pranayamacanalsobeperformedassoonasyougetupfrombedjust beforeJapaandmeditation.Itwillmakeyourbodylightandyouwillenjoythemeditation.You must have a routine according to your convenience and time.

10.MaximumbenefitcanbederivedifJapaalsoisdoneduringthepracticeofAsanasand Pranayama.

11.ItisalwaysbettertostartJapaandmeditationintheearlymorningat4a.m.,assoonas yougetupfrombed.Atthistimethemindisquitecalmandrefreshed.Youcanhavegood concentration.

12.Vastmajorityofpersonswastetheirprecioustimeintheearlymorninginansweringthe callsofnatureforhalfanhourandwashingtheirteethforanotherhalfanhour.Thisisbad. Aspirantsshouldtrytodefecatewithin5minutesandcleansetheirteethwithin5minutes.Ifthe bowelsareconstipated,havevigorouspracticeofSalabha,BhujangaandDhanurAsanasfor5 minutesassoonasyougetupfrombed.Ifyouarehabituatedtoanswerthecallofnature,late,you can do so after finishing the Yogic exercises.

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13.FirstdoJapaandmeditation.ThenyoucantaketoAsanaandPranayamaexercises. Then finish the course of practice by another short sitting in meditation.

14.ASthereisalwayssomedrowsinesswhenyougetupfrombed,itisdesirabletodosome AsanasandalittlePranayamaforfiveminutesjusttodriveoffthisdrowsinessandtomakeyoufit formeditation.Themindgetsone-pointedafterthepracticeofPranayama.Pranayama,thoughit concerns with the breath, gives good exercise for various internal organs and the whole body.

15.ThegeneralorderofdoingKriyasis:FirstdoallAsanas,thenMudras,thenPranayama andthenDhyana.Sincetheearlymorningtimeissuitableformeditation,youcanfollowthisorder: Japa,Meditation,Asanas,MudrasandPranayama.Thisisabetterway.Youcanfollowtheorder whichissuitabletoyou.AfterdoingAsanas,takerestforfiveminutesandthenbeginPranayama.

16.SomeHathaYogicbooksinterdictcoldbathintheearlymorning.Probablythereason maybethatonemaycatchcoldordevelopanycomplaintofthelungs,ifhetakescoldbathat4a.m. particularlyincoldplaceslikeKashmir,Mussoorie,Darjeeling,etc.Thereisnorestrictioninhot places.IamalwaysinfavourofcoldbathsbeforeonestartstheYogicpracticesasitisrefreshing andstimulating.Itdrivesoffdrowsiness.Itbringsinequilibriumofcirculationofblood.Thereisa healthy flow of blood towards the brain.

17.AsanasandPranayamaremoveallsortsofdiseases,improvehealth,energisedigestion, invigoratethenerves,straightentheSushumnaNadi,removeRajasandawakenKundalini.Practice ofAsanasandPranayamabestowsgoodhealthandsteadymind.AsnoSadhanaispossiblewithout goodhealthandasnomeditationispossiblewithoutasteadymind,HathaYogaisofimmenseuse for Dhyana Yogins, Karma Yogins, Bhaktas and Vedantins as well.

18.ThemaintenanceofthebodyisimpossiblewithoutAsanasoranykindofphysical exercisesoractivities.EvenanorthodoxVedantinisanunconsciousHathaYogi.Hepractises somekindofAsanadaily.HepractisesPranayamaalsounconsciouslybecauseduringmeditation, Pranayama comes by itself.

19.Wheneveryoufeeluneasy,depressedordejected,practisePranayama.Youwillbeat oncefilledwithnewvigour,energyandstrength.Youwillbeelevated,renovatedandfilledwith joy.Dothisandtry.Beforeyoubegintowritesomething,anessay,anarticleorathesis,do Pranayamafirst.Youwillbringoutbeautifulideasanditwillbeaninspiring,powerfulandoriginal production.

20.Beregularinthepractice.Regularityinthepracticeisverynecessaryifonewantsto realisethemaximumbenefitsofAsanasandPranayama.Thosewhopractisebyfitsandstartswill notderivemuchbenefit.Generallypeoplepractisefortwomonthsinthebeginningwithgreat enthusiasmandleaveoffthepractice.Thisisasadmistake.TheyalwayswantaYogicteacherby their side. They have got the effeminate leaning mentality. They are lazy, torpid and slothful.

21.PeopledonotwanttoremoveMala(impurity)byselflessserviceandVikshepaby Yogicpractices.TheyatoncejumptoawakentheKundaliniandraiseBrahmakaraVritti.Theywill onlybreaktheirlegs.ThosewhoattempttoawakentheKundalinibyAsanasandPranayama,

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shouldhavepurityinthought,wordanddeed.Theyshouldhavementalandphysical Brahmacharya. Then only they can enjoy the benefits of awakening the Kundalini.

22.Sowtheseedofspiritualityinyouryoungage.DonotwasteVirya.Disciplinethe Indriyasandmind.DoSadhana.Whenyoubecomeold,itwillbedifficultforyoutodoanyrigid Sadhana.Thereforebeonthealertduringyourteens;youwillseeforyourselfinashorttimethe particular benefits you derive from particular kinds of Sadhana.

23.Whenyouadvanceinspiritualpractices,youmustobservestrictMouna(vowof silence)for24hourscontinuously.Thismustbecontinuedforsomemonthsalso.Everyoneshould selectacourseoffewexercisesinAsana,Pranayamaandmeditationaccordingtoone’s temperament, capacity, convenience and requirement.

24.Itisquitepossibleforamantopractisecelibacy,albeittherearevarioussortsof temptationsanddistractions.Awell-disciplinedlife,studyofscriptures,Satsanga,Japa,Dhyana, Pranayama,Sattvicandmoderatediet,dailyintrospection,andenquiry,self-analysisand self-correction,Sadachara,practiceofYama,Niyama,physicalandverbalTapas,allwillpavea longwayintheattainmentofthisend.Peoplehaveirregular,unrighteous,immoderate,irreligious, undisciplinedlife.Hencetheysufferandfailintheattainmentofthegoaloflife.Justastheelephant throwssandonitsownhead,soalsotheythemselvesbringdifficultiesandtroublesontheirown heads on account of their foolishness.

25.Donotshakethebodyunnecessarily.Byshakingthebodyoftenthemindalsois disturbed.Donotstretchthebodyeverynowandthen.TheAsanashouldbesteadyandfirmasa rock when you do Pranayama, Japa and meditation.

26.Youmustfindoutforyourselfaccordingtoyourhealthandconstitutionwhatsortof dieteticregulationwillsuitandwhatparticularPranayamawillexactlyhelpyou.Thenonlyyoucan safelyproceedwithyourSadhana.Firstreadalltheinstructionsofthevariousexercisesgivenin thisbookfromthebeginningtotheend.Clearlyunderstandthetechnique.Ifyouhaveanydoubts, justaskanyYogicstudenttodemonstrateandthenpractiseit.Thisisthesafestmethod.Youshould not select any one of the exercise at random and begin to practise it in a wrong way.

27.InalltheexercisesIhavesuggestedMantra‘OM’asthetime-unit.Youcanhaveyour GuruMantra,Rama,Siva,Gayatriormerenumberasthetime-unitaccordingtoyourinclination. GayatriorOMisthebestforPranayama.Inthebeginningyoumustobservesometime-unitfor Puraka,KumbhakaandRechaka.Thetime-unitandtheproperratiocomesbyitselfwhenyoudo thePuraka,KumbhakaandRechakaaslongasyoucandoitcomfortably.Whenyouhaveadvanced inthepractice,youneednotcountorkeepanyunit.Youwillbenaturallyestablishedinthenormal ratio through

28.Forsomedaysinthebeginningyoumustcountthenumberandseehowyouprogress.In theadvancedstages,youneednotdistractthemindincounting.Thelungswilltellyouwhenthe required number is finished.

force of habit.

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29.DonotcontinuethePranayamawhenyouarefatigued.Theremustbealwaysjoyand exhilarationofspiritduringandafterthepractice.Youshouldcomeoutofthepracticefully invigorated and refreshed. Do not bind yourself by too many rules (Niyamas).

30.DonottakebathimmediatelyafterPranayamaisover.Takerestforhalfanhour.Ifyou getperspirationduringthepractice,donotwipeitwithatowel.Rubitwithyourhands.Donot expose the body to the chill draughts of air when you perspire.

31.Alwaysinhaleandexhaleveryslowly.Donotmakeanysound.InPranayamaslike Bhastrika,Kapalabhati,SitaliandSitkari,youcanproducealittlemildorthelowestpossible sound.

32.Youshouldnotexpectthebenefitsafterdoingitfor2or3minutesonlyforadayortwo. Atleastyoumusthave15minutesdailypracticeinthebeginningregularlyfordaystogether.There willbenouseifyoujumpfromoneexercisetoanothereveryday.Youmusthaveaparticular exerciseforyourdailyAbhyasa,whichyoushouldimprovetoahighdegree.Otherexercisesof course,youcanhaveforoccasionalpracticealongwiththedailyexercise.Youmusthave Bhastrika,Kapalabhatiand‘EasyComfortablePranayama’foryourdailypractice;andSitali, Sitkari, etc., can be practised occasionally.

33.ThePurakaisotherwiseknownas‘Nissvasa’andRechakaisknownas‘Uchhvasa’.The mentalprocessinKevalaKumbhakaiscalled‘Sunyaka’formofbreathregulation.Steady, systematicpracticeandgradualincreaseofKumbhakaisknownas‘AbhyasaYoga’,swallowingof air and living on this air alone is known as ‘Vayubhakshana’.

34.TheauthorofSivayogaDipikadescribesthreekindsofPranayama:Prakrita,Vaikrita andKevalaKumbhaka.“IfthePranaisintheformofbreathinhaledandexhaled,onaccountofits naturalqualityofgoingoutandcomingin,thePranayamaisknownasPrakrita.IfthePranais restrainedbythethreefoldmeansofthrowingout,takinginandstoppingthebreathinaccordance withtherulesprescribedintheSastras,itiscalledVaikritaorartificial.Butwithgreatmenwho haverisenabovethesetwokindsofrestrainingbreath,thesuddenrestrainingofthevitalcurrents directly(withoutinspirationandexpiration),isKevalaKumbhaka.PrakritaPranayamabelongsto Mantra Yoga. Vaikrita belongs to Laya Yoga.”

35.“ThatiscalledKumbhaka(cessationofbreath)whenthereisneitherexpirationnor inspirationandthebodyismotionless,remainingstillinonestate.Thenheseesformslikethe blind,hearssoundslikethedeafandseesthebodylikewood.Thisisthecharacteristicofonewho has attained quiescence.”

36.PatanjalidoesnotlaymuchstressonpracticeofdifferentkindsofPranayama.He mentions:“Exhaleslowly,theninhaleandretainthebreath.Youwillgetasteadyandcalmmind.” ItisonlytheHathaYoginswhodevelopedPranayamaasascienceandhavementionedvarious exercises to suit different persons.

37.“Spreadatiger-skinoradeer-skinorafourfoldblanket.Overthisspreadapieceof white cloth. Then sit for the Pranayama practice facing the North.”

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38.Somewouldtaketheorderasexhaling,inhalingandretaining;othersasinhaling, retainingandexhaling.Thelatterismorecommon.InYajnavalkya,wefindthedifferentkindsof breathregulationmentionedintheorderofPuraka,KumbhakaandRechaka;whereas,inNaradiya textwehavethemintheorderofRechaka,PurakaandKumbhaka.Thetwoaretoberegulatedas optional alternatives.

39.AYogishouldalwaysavoidfear,anger,laziness,toomuchsleeporwakingandtoo muchfoodorfasting.Iftheaboverulebewellstrictlypractised,eachday,spiritualwisdomwill ariseofitselfinthreemonthswithoutdoubt;infourmonths,heseestheDevas;infivemonthshe knowsorbecomesaBrahmanishtha;andtrulyinsixmonthsheattainsKaivalyaatwill.Thereisno doubt.

40.AneophyteshoulddoPurakaandRechakaonlywithoutanyKumbhakaforsomedays. Take a long time to do Rechaka. The proportion for Puraka and Rechaka is 1:2.

41.Pranayamainitspopularandpreparatoryformmaybepractisedbyeveryoneinany posturewhatsoever,sittingorwalking;andyetissuretoshowitsbenefits.Buttothosewhopractise it in accordance with the specific methods prescribed, fructification will be rapid.

42.GraduallyincreasetheperiodofKumbhaka.Retainfor4secondsinthefirstweek,for8 secondsinthesecondweek,for12secondsinthethirdweekandsoon,tillyouareabletoretainthe breath to your full capacity.

43.Common-senseorYuktishouldbeusedthroughoutyourpractice.Ifonekindof exerciseisnotagreeabletoyoursystem,changeitafterdueconsiderationorconsultationwithyour Guru.ThisisYukti.WherethereisYukti,thereisSiddhi,BhuktiandMukti(perfection,enjoyment and salvation).

44.YoumustsonicelyadjustthePuraka,KumbhakaandRechakathatyoushouldnot experiencethefeelingofsuffocationordiscomfortatanystageofPranayama.Youshouldnever feelthenecessityofcatchingholdofafewnormalbreathsbetweenanytwosuccessiverounds.The durationofPuraka,KumbhakaandRechakamustbeproperlyadjusted.Exerciseduecareand attention. Matters will turn to be successful and easy.

45.Youmustnotunnecessarilyprolongtheperiodofexhalation.Ifyouprolongthetimeof Rechaka,thefollowinginhalationwillbedoneinahurriedmannerandtherhythmwillbe disturbed.YoumustsocarefullyregulatethePuraka,KumbhakaandRechakathatmustbe absolutelycomfortableandperformnotonlyonePranayamabutalsothefullcourseorrequired roundsofPranayama.Experienceandpracticewillmakeyoualright.Practicemakesoneperfect. Besteady.Anotherimportantfactoristhatyoumusthaveefficientcontroloverthelungsattheend of Kumbhaka to enable you to do the Rechaka smoothly and in proportion with the Puraka.

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46.SuryabhedaandUjjayiproduceheat.SitkariandSitaliarecooling.Bhastrikapreserves normaltemperature.Suryabhedadestroysexcessofwind;Ujjayiphlegm;SitkariandSitalibile; and Bhastrika all the three.

47.SuryabhedaandUjjayimustbepractisedduringwinter.SitkariandSitalimustbe practisedinsummer.Bhastrikacanbepractisedinallseasons.Thosepersonswhosebodiesarehot even in winter can practise Sitali and Sitkari during winter season.

48.Goaloflifeisself-realisation.“Thisisbroughtaboutbymeansofthesubjugationofthe bodyandthesenses,theservicetoagoodGuru,thehearingofVedanticdoctrineandconstant meditationthereon”(NiralambaUpanishad).“Ifyouarereallysincereandifyouwishtohavea quick,suresuccess,youmusthaveasystematicroutineforAsana,Pranayama,Japa,Meditation, Svadhyaya,etc.YoumustbeverycarefulinkeepingupBrahmacharya.Effectivemeanstocontrol themindaretheattainmentofspiritualknowledge,associationwiththewise,theentireabdication of all Vasanas and control of Prana” (Muktikopanishad).

49.OnceagainIwilltellyouthatAsana,Pranayama,Japa,Dhyana,Brahmacharya, Satsanga,solitude,Mouna,NishkamaKarmaareallabsolutelynecessaryforspiritualattainments. OnecanhardlyobtainperfectioninRajaYogawithoutHathaYoga.AttheendofKumbhakayou shouldwithdrawthemindfromalltheobjects.BygradualpracticeyouwillbeestablishedinRaja Yoga.

50.SomestudentswhoarestudyingVedanticbooksthinkthattheyareJnanisandthey ignoreAsanas,Pranayama,etc.Theyalsoshouldpractisethese,tilltheyareperfectinShat-Sampat of the Sadhana-Chatushtaya—Sama, Dama, etc.,—the preliminary qualifications of Jnana Yoga.

51.Donothesitate.DonotbewaitingtogetaGuruwhowillsitbyyoursideandwatchyou dailyforalongtime.Ifyouaresincere,regularandsystematicandifyoufollowrulesand instructionsofthisbookverycarefully,therewillbenotroubleatall.Youwillundoubtedlyget success.Slighterrorsmaycropupinthebeginning,itdoesnotmatter.Donotunnecessarilybe alarmed.Donotgiveupthepractice.Youwillyourselflearnhowtoadjust.Common-sense, instinct,theshrillinnervoiceofthesoulwillhelpyouinthepath.Everythingwillcomeout smoothly in the end. Start the practice this very second in right earnest and become a real Yogi.

OM Santih, Santih, Santih!

Appendix

Concentration on Solar Plexus

Solarplexusisoftencalledthe abdominalbrain.Itisanimportantcentreofthenerves, connectedwiththesympatheticnervoussystem.ItislocatedintheEpigastricregion,behindthepit ofthestomachoneithersideofthespinalcolumn.Ithascontrolonthemaininternalorgansofman. Itplaysamuchmoreimportantpartthanisgenerallyrecognised.Ittakesanimportantpartinthe controlofemotionsandofvariousbodilyfunctions.Itiscomposedofwhiteandgreybrainmatter. Itisoneofthemostvitalpartsofthebody.Ablowoverthesolarplexusiswell-knowntoboxing menasareadymeansofrenderinganopponentunconsciousoratanyratehelpless.Itisthe store-houseofPrana.Itisthepower-house.Itisthemostimportantofallthe Adharas (supports)of thebodythataresixteeninnumber.Itisaknownfactthatmenhavebeeninstantlykilledbya

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severeblowoverthesolarplexus.Thesolarplexusisliterallythesunofthenervoussystem.When thesunisshiningharmoniously,thewholeofthephysicalsystemisharmonious.Itradiates strengthandenergytoallpartsofthebody.ThoughtsandPrana,whendirectedtowardsthiscentre through Pranayama, will stimulate and awaken the sunshine latent therein.

SiterectinPadmasanaorSiddhasana.Closeyoureyes.Drawtheairslowlythroughtheleft nostrilaslongasyoucandowithcomfort.Keeptherightoneclosedwithyourrightthumb.Repeat OMmentally.Thenretainthebreath.Havetheattentionwelldirectedtowardsthesolarplexus. Concentrateyourmindthere.Havethethoughtcentreduponit.Donotmakeanyunduestrainofthe mindorundueeffortofanykind.DirectconsciouslythePranatotheregionofsolarplexusthrough theretainedbreath.Imagine:“IambreathinginPrana,happiness,joy,strength,vigour,love.”Then slowlyexhalethroughtherightnostril.Theninhalethroughtherightnostril,retainitasbeforeand exhalethroughtheleft.Repeattheprocess12timesinthemorning.Fear,depression,weaknessand otherundesirableemotions,whichstandinthewayofspiritualadvancement,willvanish.Youwill become more and more confident of success in Self-realisation.

Pancha Dharana

Prithvi Dharana

Therearefiveelements,viz.,Prithvi,Apas,Agni,VayuandAkasa.Tothebodyofthefive elements,thereisthefivefoldDharana.Fromthefeettothekneesissaidtobetheregionofthe Prithvi.Itisfour-sidedinshape,yellowincolourandhasitsVarnatheSanskritletter‘L’alongthe regionoftheearth,i.e.,fromthefeettotheknees.Contemplatinguponthis,oneshouldperform Dharanathereforaperiodoftwohoursdaily.Hethenattainsmasteryovertheearth.Deathdoesnot trouble him since he has obtained mastery over the ‘earth’ element.

Ambhasi Dharana

TheregionofApasissaidtoextendfromthekneestotheanus.Apasissemi-lunarinshape andwhiteincolour.Ithastheletter‘Va’foritsBijakshara—seed-letter.CarryingUpthebreath withtheletter‘Va’alongtheregionofApas,oneshouldcontemplateonGodNarayana,having fourarms,acrownedhead,dressedinorange-colourclothesandasdecayless.PractisingDharana theredailyforaperiodoftwohours,heisfreedfromallsins.Thenthereisnofearforhimfrom water.

Agneyi Dharana

FromtheanustotheheartissaidtobetheregionofAgni.Agniistriangularinshape,redin colourandhastheletter‘R’foritsBija.Raisingthebreathwiththeletter‘Ra’alongtheregionof fire,oneshouldcontemplateonRudra,whohasthreeeyes,whograntsallwishesandwhoisofthe colourofmid-daysun.PractisingDharanatheredailyforaperiodoftwohours,heisnotburntby fire, even though his body enters into the fire-pit.

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Vayavya Dharana

FromthehearttothemiddleoftheeyebrowsissaidtobetheregionofVayu.Itisblackin colourandshineswiththeletter‘Ya’.CarryingthebreathalongtheregionofVayu,oneshould contemplate on Isvara, the omniscient. The Yogi does not meet his death through Vayu.

Akasa Dharana

FromthecentreoftheeyebrowtothetopoftheheadissaidtobetheregionofAkasa.Itis circularinshape,smokyincolourandshineswiththeletter‘Ha’.Raisingthebreathalongthe regionofAkasa,oneshouldcontemplateonSadasiva.BypractisingthisDharanaoneobtainsthe power of levitation. The Yogi gets all the Siddhis.

Story of Yogi Bhusunda

Bhusundaisoneofthe‘Chiranjivis’amongsttheYogins.Hewasthemasterofthescience ofPranayama.Itsaidthatabignest,likethatofmountain,wasbuiltbyhimonthesouthernbranch oftheKalpaVriksha,situatedatthenorthernsummitofthe‘Mahameru’.Inthisnest,therelivedthe crow,Bhusunda,byname.ThiscrowissaidtobethelongestlivedYogi.Hewasa‘TrikalaJnani’. Hecouldcogniseallthethreeperiodsoftime.HecouldsitinYoga(Samadhi)foranylengthof time.Hewasdesireless.HehadobtainedsupremeSantiandJnana.Hewasthere,enjoyingthebliss ofhisownSelfandheistherestill,beingaChiranjivi.Hewasforalongtimeengagedinthe worshipofBrahmasakti‘Alambusa’.AtthisspotoftheKalpaVriksha,Bhusundalivedformany Yugas,nayformanyKalpas.HewouldquithisnestatthetimeofPralaya.Hehadthefull knowledgeofthefiveDharanas.Hehadrenderedproofofhimselfagainstthefiveelements,by practisingthefivemethodsofconcentration.ItissaidthatwhenallthetwelveAdityasscorchthe worldwiththeirburningrays,hewouldthroughhisApasDharanareachuptheAkasa.Whenthe fiercegalesarisesplinteringuptherockstopieces,hewouldbeintheAkasa,throughAgni Dharana.WhentheworldtogetherwithitsMahameruwouldbeunderwater,hewouldfloaton themwithoutanyfluctuationthroughVayuDharanaandwhenthetimeofuniversaldestruction arrived,hewouldbe,asinSushupti,intheBrahmicseattillthebeginningofanothercreationof Brahma.Afterthiscreation,hewouldagainresorttothesaidnestforhisabode.TheKalpaVriksha, atthesummitofthemountain,throughhisSankalpa(will-power)wouldariseandgrowupinthe similar way, at the beginning of the next Kalpa, every time.

The Inner Factory

Thefoodthatyoutakeconsistsofnitrogenouselementsandproteins,fatsorhydrocarbons suchasgheeandcarbohydratessuchasriceandsugar.Proteinsbuildupthetissuesandthemuscles. Carbohydratesproduceenergy.Besidesthese,therearevariouskindsofsaltsalso.Thevarious digestivejuices,salivainthemouth,gastricjuiceinthestomach,bile,pancreaticjuiceandthe Succusentericus ortheintestinaljuiceintheintestinesactupontheparticlesoffoodduringtheir passageinthealimentarycanalordigestivetube.Salivaactsuponstarch.Itconvertsitintosugar. Thisactionisfurthertakenbypancreaticandintestinaljuice,intheintestines.Bileactsuponfats. Gastricjuiceandpancreaticjuiceactuponproteins.Thewholethingisconvertedintoamilkyjuice calledchyle.Thischyleisabsorbedbylactealvesselsanditismixedwithblood.Therightsideof

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theheartcontainsimpureblood.Thisimpurebloodissenttothelungsforpurificationandafter beingpurifiedisbroughtbacktotheleftsideoftheheart,andfromthereitispumpedthroughthe bigarteryaorta,throughoutthebody.Inthecapillariesthebloodexudesaslymphandbathesand nourishesthetissuesandcellsofthebody,andtheimpurebloodiscarriedbackbyveinstotheright side of the heart.

Thewasteproductsoffoodarecarriedalongthelargeintestinewhichissixfeetinlengthto therectumwhereitisretainedasfaecalmatter.Whenthenervousimpulseiscarriedtotherectum fromthedefaecationcentreinthespinalcord,itisdischargedthroughtheanus,theterminal opening of the alimentary canal.

Thekidneys,thataresituatedintheloins,oneachside,eliminatetheurinefromtheblood andsenditthroughtwotubescalledtheureterstothereservoirofurinecalled‘bladder’.Fromthe bladder it is discharged through the urethra.

Thenervoussystemconsistsofcerebrumofforebrain,cerebellumorhindbrain,spinalcord andthesympatheticnerves.Therearevariouscentresinthebrainforhearing,seeing,tasting, smelling,speaking,etc.Thedifferentimpulsesfromthehandswhenafingerisstungbyascorpion arecarriedthroughthesensorynervestothespinalcordandfromthespinalcordtobrain.Mindthat hastakenitsseatinthebrain,reacts.Itfeels.Animpulsetravelsfromthespinalcordandthence alongthemotornervestothehand.Atoncethehandistakenbackfromthescorpion.Thisisall doneinthetwinklingofaneye.Thesympatheticnervessupplytheinternalorgansoftheabdomen, liver, spleen, heart, etc.

NowIwilldescribe,howthisvitalfluidsemenismanufactured.Thetwotestesorseedsthat arelocatedinthescrotalbagarecalledsecretoryglands.Thesecellsofthetesteshavebeen endowedwiththepeculiarpropertyofsecuringsemendropbydropfromtheblood,justasthebees collecthoneyinthehoneycomb.Thenthisfluidistakenbythetwospermaticductsortubestothe twosmallbagsorreservoirsforthesemencalledVesiculaeSeminalis(seminalbags),oneoneach side.Underexcitementitisthrownoutbysmallductscalledejaculatoryductsintotheportic portionofurethraorurinarycanal,whereitismixedwiththeprostaticjuice,secretedbythe prostateglands.WhoistherealDirectoroftheseinternalorgans?Whohascreatedthissubtle, internal,magnanimousmachinery?Areyounotstruckwithaweandwonder,mydearfriends, whenyouthinkforamomentseriouslyabouttheDivineGrandeurandDivineGlory,thatare exhibitedinthestructureofthesemiraculousmechanisms,heart,lungs,brain,etc?How harmoniouslydotheywork!Whoconvertsfoodintoblood?Whopumpsthebloodintothearteries? ItisHe.FeelHisindwellingpresence.PayyoursilenthomagetoHim.Glory,Glory,untotheLord, theCreatorofthiswonderfulbody,Hisownimage,Hisowndwellinghouse,theNavadvarapuri, the nine-gated city!

Yogic Diet

AdietthatisconducivetothepracticeofYogaandspiritualprogresscanberightlytermed ‘YogicDiet’.Diethasintimateconnectionwiththemind.Themindisformedoutofthesubtlest portionoffood.SageUddalakainstructshissonSvetaketuasfollows:“Foodwhenconsumed becomesthreefold,thegrossparticlesbecomeexcreta,themiddlingonesfleshandthefineonesthe

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mind.”AgainyouwillfindintheChhandogyaUpanishad:“Bythepurityoffoodonebecomes purifiedinhisnature;bythepurificationofhisnatureheverilygetsmemoryoftheSelf,andbythe attainment of the memory of the Self, all ties and attachments are severed.”

Dietisofthreekinds,viz.,Sattvicdiet,RajasicdietandTamasicdiet.Milk,fruits,cereals, butter,tomatoes,cheese,spinachareSattvicfood-stuffs.Theyrenderthemindpure.Fish,eggs, meat,etc.,areRajasicfood-stuffs.Theyexcitethepassionatenatureofman.Beef,onions,garlic, etc.,areTamasicfoodstuffs.Theyfillthemindwithinertiaandanger.LordKrishnasaystoArjuna intheGita(XVIII:8-10):“Thefoodwhichisdeartoeachisthreefold.Hearthouthedistinctionof these.Thefoodswhichincreasevitality,energy,vigour,healthandjoyandwhicharedelicious, blandsubstantialandagreeablearedeartothepure.Thepassionatemandesiresfoodsthatare bitter,sour,saline,excessivelyhot,pungent,dryandburningandwhichproducepain,griefand disease. The food which is stale, tasteless, putrid, rotten and impure is dear to the Tamasic.”

Foodisoffourkinds.Thereareliquidswhicharedrunk;solidswhicharepulverisedbythe teethandeaten;somesolidswhicharetakeninbylicking;andsoftarticlesthatareswallowed withoutmastication.Allarticlesoffoodshouldbethoroughlymasticatedinthemouth.Thenonly they can be readily digested, easily absorbed and assimilated in the system.

Thedietshouldbesuchascanmaintainphysicalefficiencyandgoodhealth.Thewell-being ofamandependsratheronperfectnutritionthanonanythingelse.Varioussortsofintestinal diseases,increasedsusceptibilitytoinfectiousdiseases,lackofhighvitalityandpowerof resistance,rickets,scurvy,anaemiaorpovertyofblood,beriberi,etc.,areallduetofaultynutrition. Itshouldberememberedthatitisnotsomuchtheclimate,asfoodwhichplaysavitalpartin producingahealthystrongmanoraweaklingsufferingfromahostofdiseases.Aknowledgeofthe scienceofdieteticsisessentialforeverymanifhewantstokeepupphysicalefficiencyandgood health.Heshouldbeabletomakeoutacheap,well-balanceddietfromcertainarticlesofdiet.Then onlyallthemembersofhisfamilywillbehaleandhearty.Whatiswantedisawell-balanceddiet butnotarichone.Arichdietproducesdiseasesoftheliver,kidney,pancreas.Awell-balanceddiet helpsamantogrow,andturnoutmuchwork,increaseshisbodyweightandkeepsuptheefficiency and a high standard of vigour and vitality. A man is what he eats. This is a truism indeed.

Foodisrequiredfortwopurposes:1)tomaintainourbody-heatand2)toproducenewcells andtomakeupforthewearandtearofourbodies.Foodstuffscontainproteins,carbohydrates, hydrocarbons,phosphates,salt,variouskindsofashes,water,vitamins,etc.Proteinsubstancesare nitrogenous.Theybuildthetissuesofthebody.Theyarepresentinabundanceindal,milk,etc. Theyarecalled‘tissue-builders’.Proteinsarecomplexorganiccompoundswhichcontaincarbon, hydrogen,oxygenandnitrogenandsometimessulphur,phosphorusandiron.Starchesare carbohydrates.Theyarepresentinabundanceinrice.Carbohydratesare‘energy-producers’orheat givers.Carbohydratesaresubstances,likestarch,sugarorgumandcontaincarbon,hydrogenand oxygen.Hydrocarbonsorfatsarepresentingheeandvegetableoils.Fatsarecompoundsof glycerinewithfattyacids.Thehumanmachineofthebodynecessarilyneedslubrication.Butter, cream, cheese, olive-oil, groundnut-oil, mustard-oil are good for lubrication.

Awell-balanceddietisoneinwhichthedifferentprinciplesofdietthatgotokeepthebody andmindinperfecthealthandharmonyexistinproperproportions.Milkisperfectfood,becauseit

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containsallnutritiousprinciplesinproperwell-balancedproportions.Theprotein,fatand carbohydrateshouldbeinrightproportion.Theyshouldbeoftherightkindalso.Ifadietcontains toomuchofonethingortoolittleofanother,ifitisfaultyinonewayortheotherbybeingdeficient orpreponderatinginoneormoreimportantconstituentsoffood,thenitiscalledanill-balancedor faultydiet.Thiswillleadtomalnutrition,stuntedgrowth,physicaldeficiency,etc.Manydiseases taketheiroriginfrommalnutrition.Ifthefoodisnutritious,wholesomeandwell-balanced,onehas goodpowerofenduranceandphysicalefficiency.Ifhehasphysicalefficiencyhecanturnoutmore work.Sometakemilkasananimaldiet,whilesomeothersregardeggasvegetablediet.Allthese peopleareunderadelusion.Milkisavegetablediet,whileeggisananimaldiet.Thisisthe emphaticdeclarationoflearnedsages.Yogicstudentsshouldgiveupeggs.Allthenutritive principles are found in milk, butter, cheese, fruits, almonds, tomatoes, carrots and turnips.

Theimportantdigestivejuicesaresalivainthemouth,gastricjuiceinthestomach,and pancreaticjuice,bileandintestinaljuice (succusentericus) inthesmallintestines.Salivais alkaline.Itissecretedbythesalivaryglands.Itdigestsstarches.Gastricjuiceisacidicinreaction.It containshydrochloricacid.Itissecretedbythegastricglands.Itdigestsproteins.Pancreaticjuice digestsstarches,proteinsandfats.Itcontainsthreekindsofdigestiveferments.Itismanufactured bythepancreas.Bileissecretedbytheliver.Itdigestsfats.Thefood-stuffsarerenderedintochyle by the action of these digestive juices, which is absorbed by the lacteals of the small intestines.

GluttonsandepicureanscannotdreamtogetsuccessinYoga.Hewhotakesmoderatediet, hewhohasregulatedhisdietcanbecomeaYogi.ThatisthereasonwhyLordKrishnasaysto Arjuna:“VerilyYogaisnotforhimwhoeatethtoomuch,norwhoabstainethtoexcess,norwhois toomuchaddictedtosleep,noreventowakefulness,Arjuna.Yogakillethoutallpainforhimwho isregulatedineatingandamusement,regulatedinperformingactions,regulatedinsleepingand waking”(Gita,VI:16,17).Takepleasant,wholesomeandsweetfoodhalf-stomachful,fillthe quarter-stomachwithpurewaterandallowtheremainingquarterfreeforexpansionofgas.Thisis moderate diet.

Allarticlesthatareputrid,stale,decomposed,fermented,unclean,twice-cooked,kept overnightshouldbeabandoned.Thedietshouldbesimple,light,bland,wholesome,easily digestibleandnutritious.Hewholivestoeatisasinnerbuthewhoeatstoliveisasaint.Thelatter shouldbeadored.Ifthereishunger,foodcanbedigestedwell.Ifyouhavenoappetitedonottake anything; give rest to the stomach.

Agoodquantityoffoodoverworksthestomach,inducescapriciousappetiteandrendersthe tonguefastidious.Thenitbecomesverydifficulttopleasethetongue.Manhasinventedmany kindsofdishesjusttosatisfyhispalateandhasmadehislifeverycomplexandmiserable.Hecalls himselfacivilisedandculturedmanwhenheisreallyignorantanddeludedbythesenses.Hismind getsupsetwhenhecannotgethisusualdishesinanewplace.Isthisrealstrength?Hehasbecome anabsoluteslaveofhistongue.Thisisbad.Benaturalandsimpleineating.Eattoliveanddonot live to eat. You can be really happy and can devote much time to Yogic practices.

AYogicstudentwhospendshistimeinpuremeditationonly,wantsverylittlefood.Oneor oneandahalfseerofmilkandsomefruitswillsuffice.Butwhenhecomesontheplatformforwork

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hewantsabundantnutritiousfood.Amanwhodoesimmenselabour(physicalwork)wantsmore food.

Meatisnotatallnecessaryforthekeepingupofhealth.Meat-eatingishighlydeleteriousto health.Itbringsahostofailmentssuchastape-worm,albuminuriaandotherdiseasesofthe kidneys.Afterall,manwantsverylittleonthisearth.Killingofanimalsforfoodisagreatsin. Insteadofkillingtheegoismandtheideaof‘mine-ness’ignorantpeoplekillinnocentanimals underthepretextofsacrificetoGoddessbutitisreallytosatisfytheirtonguesandpalates.Horrible! Mostinhuman! AhimsaParamoDharmah.Ahimsaisthefirstvirtuethataspiritualaspirantshould possess.Weshouldhavereverenceforlife.LordJesussays:“Blessedarethemerciful,forthey shallobtainmercy.”LordJesusandMahavirshoutedatthetopoftheirvoice:“Regardeveryliving beingasthyselfandharmnoone.”ThelawofKarmaisinexorable,unrelentingandimmutable.The painyouinflictuponanotherwillrebounduponyouandthehappinessyouradiatetoanotherwill come back to you, adding to your happiness.

Dr.J.Oldfield,SeniorPhysician,LadyMargaretHospital,writes:“Todaythereisthe chemicalfactinthehandsofall,whichnonecangainsaythattheproductsofthevegetablekingdom containallthatisnecessary,forthefullestsustenanceofhumanlife.Fleshisanunnaturalfood,and therefore,tendstocreatefunctionaldisturbances.Asitistakeninmoderncivilisation,itisinfected withsuchterriblediseases(readilytransferabletoman),ascancer,consumption,fever,intestinal worms,etc.,toanenormousextent.Thereislittleneedforwonderthatflesh-eatingisoneofthe mostseriouscausesofthediseasesthatcarryoffninety-nineoutofeveryhundredpeoplethatare born.”

Meat-eatingandalcoholismarecloselyallied.Thecravingforliquordiesanaturaldeath whenthemeatdietiswithdrawn.Thequestionofbirth-controlbecomesverydifficultinthecaseof thosewhotakemeat-diet.Tothemmind-controlisabsolutelyimpossible.Markhowthe meat-eatingtigerisferocious,andthecow,elephant,whichliveonvegetablematteraremildand peaceful!Meathasadirectevilinfluenceonthecompartmentsofthebrain.Thelaststepinthe spiritualadvancementisthegivingupofmeat-diet.Thedivinelightwillnotdescendifthestomach isloadedwithmeat-diet.Inlargemeat-eatingcountriescancermortalityisveryhigh.Vegetarians keepupthesoundhealthtilloldage.EvenintheWestinthehospitals,doctorsarenowputting patients on vegetable diet. They convalesce very quickly.

Pythagoras,theGrecianSage,condemnedmeatdietassinfulfood!Justhearwhathesays:

“Beware!Omortals,ofdefilingyourbodieswithsinfulfood!Therearecereals,therearefruits bendingthebranchesdownbytheirweight,andluxuriousgrapesonthevines.Therearesweet vegetablesandherbs,which,theflame,digestivefire,canrenderpalatableandmellow.Norareyou deniedmilknorfragranceofthearomaofthethymaflower,thebountifulearthoffersyouan abundance of pure food and provides for meals obtainable without slaughter and bloodshed.”

Ifyouwanttostoptakingmutton,fish,etc.,justseewithyourowneyesthepitiable, strugglingconditionatthetimeofkillingsheep.Nowmercyandsympathywillariseinyourheart. Thenyouwilldeterminetogiveupflesh-eating.Ifyoufailinthisattempt,justchangeyour environmentsandliveinavegetarianhotelwhereyoucannotgetmuttonandfish.Moveinthat societywherethereisonlyvegetablediet.Alwaysthinkoftheevilsofflesh-eatingandthebenefits

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ofavegetablediet.Ifthisalsocannotgiveyousufficientstrengthtostopthishabit,gotothe slaughterhouseandbutcher’sshopandpersonallyseethedisgustingrottenmuscles,intestines, kidneysandothernastypartsoftheanimal,whichemitbadsmell.ThiswillinduceVairagyainyou and a strong disgust and hatred towards meat-eating.

Itisnotonlyheinousbutanatrociouscrimetokillacoworagoatwhichgivesinvaluable milk,butter,etc.Oself-deludedignorantcruelman!donotkilltheseinnocentbeings.Terrible tortureawaitsyouonthedayofjudgment.Youaremorallyresponsibleforallyouracts.Thelawof Karmaisinfallible.Killingofcowstantamountstokillingone’sownmother.Whatrighthaveyou gottotakeawaythelivesoftheseinnocentanimalswhichgiveyoumilktonourishyourbody?This isamostbrutal,inhuman,heart-rendingact.Theslaughterofcows,goatsandotheranimalsshould beimmediatelystoppedbylegislation.Theanimalthatistakenforslaughtercausesvarioussortsof poisonsinthebloodonaccountofitsfearandanger.Thevegetariandietcanfullysupplythe dietetic needs of the body. Therefore, such cruelties are unwarranted.

Ishallspeakawordnowonvitamins.Vitaminsarealsorequiredinthediet.Theybuildthe bodies.Iftheyareabsentordeficient,thebodycannotgrowanddeficiencydiseasessuchasrickets, scurvy,etc.,result.Theyarepresentinverysmallquantitiesinfoods.Theyarelikeasparkwhich ignitesthefireofnutrition.Therearefourimportantkindsofvitamins:VitaminA,VitaminB, VitaminCandVitaminD.VitaminAispresentinmilk.VitaminBispresentintheunpolishedrice andtomatojuice.DeficiencyofVitaminBcausesberiberi.Thosewhoeatpolishedricegetthis disease.VitaminCisfoundinvegetables,fruitsandgreenleaves.Thisvitaminisdestroyedby cooking,tinning.Sailorssufferfromscurvy,becausetheycannotgetfreshvegetablesandfruits duringlongvoyage.Theygenerallytakewiththemthejuiceoflemons.Thispreventsthe developmentofscurvy.VitaminDispresentinmilk,butter,eggs,cod-liveroil,etc.Absenceor deficiency of vitamin D causes rickets in children.

Foodisnothingbutamassofenergy.Foodsuppliesenergytothebodyandmind.Ifyoucan drawthisenergyfromyourpurewill,ifyouknowtheYogictechniqueofabsorbingtheenergy directlyfromthesunorcosmicPrana,youcanmaintainthebodywiththisenergyandcandispense with food altogether. The Yogi gets Kayasiddhi or perfection of the body.

Iffoodiscompletelydigestibleitwillproduceconstipation.Foodshouldcontainsome residueoffibresorhuskswhichwillformfaecalmatter.Nowatershouldbetakenwhendigestionis goingoninthestomach.Itwilldilutethedigestivejuiceandimpairdigestion.Youcantakea glassful of water when you have finished your meals.

WherecanSannyasinswholiveonpublicalmsgetawell-balanceddiet?Theygetonsome dayspungentstuffsonly,onsomeotherdayssweetmeatsonly,onsomeotherdayssourthingsonly. Buttheydrawtherequiredenergythroughthepowerofmeditation.Thisunique,Yogicmethodis unknowntothemedicalprofessionandscientists.Wheneverthemindisconcentrated,adivine wave bathes all the tissues with the divine elixir. All the cells are renovated and vivified.

FastingisinterdictedforpractitionersofYogaasitproducesweakness.Occasionalmild fastishighlybeneficial.Itwillthoroughlyoverhaulthesystem,willgiveresttothestomachand intestinesandeliminateuricacid.Yogicstudentscantakeonefullmealat11O’clock,acupofmilk

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inthemorningandhalfaseerofmilkand2bananasor2orangesor2applesatnight.Thenight mealsshouldbeverylight.Ifthestomachisloaded,sleepwillsupervene.Adietconsistingofmilk and fruits alone is splendid menu for students of Yoga.

Simple,natural,non-stimulating,tissue-building,energy-producing,non-alcoholicfoods anddrinkskeepthemindcalmandpureandhelponeinYogicpracticesandintheattainmentofthe goal of life.

Sivananda’s Pranayama

Technique: Sitcomfortablyonachair,sofaoreasy-chair.Drawtheairthroughboth nostrils,aslongascomfortable.Retainaslongascomfortable.RepeatyourIshtaMantraor‘OM’ whileretainingthebreath.Thenexhaleaslongascomfortable.Youneednotobserveanyratio betweentheinhalation,exhalationandretention;butlettheinhalationandexhalationbedeepand full.

Benefit: ThebenefitsofthisPranayamaareincalculable.Allthemusclesarerelaxed.Allthe nervesaretoned.Rhythmandharmonyareestablishedintheentirebeing.Mindiscalmed. Circulation is promoted. An inexpressible peace and bliss come to reign within you.

Youcandoitinthemorningwhilelyinginbed.Yourmindwillbecomealertfor commencingJapaandDhyana.Youcandoitwhenthemindisabouttolosebalanceonaccountof thesettinginoflust,angerorotherevilVrittis;themindwillhefilledwithagreatpowerthatwill preventtheevilVrittisfromdisturbingit.Youcandoitjustbeforecommencingyourstudy;the mindwillbeconcentratedeasilyandwhatyoustudywillbeindeliblyimpressedinyourmind.You candoitduringyouroffice-work;youwillgetnewstrengtheverytimeandyouwillneverbetired. WhenyoureturnhomefromtheofficeyoucanpractisethisPranayamaandyouwillberecharged with fresh energy.

Thegreatestadvantageisthatonceyoustartdoingityouwilldoitveryoften;andyour mindcanneverfindanexcusefornotpractisingthisAti-Sukha-PurvakaPranayama,veryeasyand comfortablePranayamawhichhasalltheadvantagesofPranayama,withoutits‘rulesand regulations’. Do it from now without fail.

InthisPranayama,theBhavanaismoreimportantthantheratiobetweenPuraka, Kumbhaka and Rechaka.

Sit in Padma or Siddha Asana, facing the East or the North.

Aftermentallyprostratingtothelotus-feetoftheSatguruandrecitingStotrasinpraiseof GodandGuru,commencedoingthisPranayamawhichwilleasilyleadtotheawakeningofthe Kundalini. Inhale deeply, without making any sound.

Kundalini Pranayama

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Asyouinhale,feelthattheKundalinilyingdormantintheMuladharaChakraisawakened andisgoingupfromChakratoChakra.AttheconclusionofthePuraka,havetheBhavanathatthe KundalinihasreachedtheSahasrara.ThemorevividthevisualisationofChakraafterChakra,the more rapid will be your progress in this Sadhana.

Retainthebreathforashortwhile.RepeatthePranavaoryourIshtaMantra.Concentrateon theSahasraraChakra.FeelthatbytheGraceofMotherKundalini,thedarknessofignorance envelopingyoursoulhasbeendispelled.Feelthatyourwholebeingispervadedbylight,powerand wisdom.

Slowlyexhalenow.And,asyouexhalefeelthattheKundaliniSaktiisgradually descending from the Sahasrara, and from Chakra to Chakra, to the Muladhara Chakra.

Now begin the process again.

ItisimpossibletoextolthiswonderfulPranayamaadequately.Itisthemagicwandfor attainingperfectionveryquickly.Evenafewdays’practicewillconvinceyouofitsremarkable glory. Start from today, this very moment.

My God bless you with joy, bliss and immortality.

Questions and Answers

Q. Is it right to say that Pranayama is unnecessary in the practice of Raja Yoga?

A. No; Pranayama forms one of the eight limbs of Raja Yoga.

Q. Is it dangerous to practise Pranayama without the assistance of a Guru (Teacher)?

A.Peopleareunnecessarilyalarmed.YoucanpractiseordinaryPranayamaexercises withoutthehelpofaGuru.AGuruisnecessaryifyouwanttopractiseKumbhakaorretentionof breathforlongtimeanduniteApanawithPrana.ThebookswrittenbyrealisedYoginscanguide youifyouarenotabletogetaGuru.ButitisbettertohaveaGurubyyoursideoryoucangetthe lessonsfromhimandpractisethemathome.Youcankeepregularcorrespondencewithhim.You canretainthebreathfrom1/2to1or2minuteswithoutanydifficultyordanger.Ifyoucannotgeta realised Yogi, you can approach senior students of Yoga. They also can help you.

Q. Will the practice of Pranayama alone awaken the sleeping Kundalini Sakti?

A.Yes.Asanas,Bandhas,Mudras,Japa,meditation,strongandpureirresistibleanalytical will, the grace of Guru, devotion, all these also will awaken the Kundalini Sakti.

Q. What are the effects of the practice of Khechari Mudra?

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A.Itwillhelpthestudenttostopthebreath.Hecanhaveniceconcentrationandmeditation. Hewillbefreefromhungerandthirst.Hecanchangethebreathfromonenostriltoanotherquite easily. He can have Kevala Kumbhaka also very easily.

Q.WhatarethesymptomswhenthePranaandApanaareunitedandwhenthePranapasses in Sushumna?

A.WhenPranaandApanaareunited,theunitedPrana-Apanawillpassthroughthe Sushumnaandthepractitionerwillbecomedeadtotheworld,i.e.,hewilllosetheconsciousnessof hisbody,environmentsandtheworldbutwillhaveperfectawareness.HewillfeelDivineThrill, DivineEcstasyandtheexperiencesofthelowerstagesofSamadhi.WhenthePranaproceeds higherinSushumna,differentkindsofexperiencesatdifferentChakrasarefeltbythepractitioner (whichcannotbedescribedbutshouldbeexperienced).WhenthePranareachesSahasrara,the Yogi attains Samadhi.

Q.ShouldoneinthepracticeofPranayamaduringMahaBandhaalsomaintainthe proportion 1:4:2?

A. Yes, in Maha Bandha the proportion for inhalation, retention and expiration is 1:4:2.

Q.IfonepractisesBandhatrayaPranayamaandpractisesPuraka10Matras,Kumbhaka40 MatrasandRechaka20Matras,howlongmustbethepureKumbhakaandhowlongtheexpiratory pause with Uddiyana?

A.InBandhatraya,beginnersneednothaveanyexpiratorypause.Advancedstudentscan haveitfor5or6seconds.InBandhatraya,themainKundalini(1:4:2)isquitesufficientforthe union of Prana and Apana.

Q. What is the difference between Tadana Kriya and Maha Vedha?

A.InTadanaKriyaonecanbreatheinanyway.ButMahaVedhaPranayamashouldbe practised as described in Bandhatraya.

Q. Is Pranayama necessary for getting Darsana of the Lord?

A. No.

Q.WhenthePranaistakenuptothetenthdoor(Brahmarandhra),onthecrownofthehead, will the practitioner feel a pinprick ?

A. No.

Q. What is Urdhvaretah Pranayama?

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A.WhiledoingSukha-PurvakaorLoma-VilomaPranayamaonewouldfeelthattheVirya isflowinguptowardstheSahasraraatthecrownoftheheadintheformofOjas.Thisis Urdhvaretah Pranayama.

Q.IfItrytokeeptheratio1:4:2whenIpractisePranayama,Iamnotabletoconcentrateon myIshtaDevata.IfItrytoconcentrateIcannotkeepuptheratio1:4:2.Kindlyadvisewhattodo?

A.Trytokeeptheratiofortwoorthreemonths.Astronghabitwillbeformedandtheratio willbekeptupautomatically.Thenyoucanconcentrateonyourtutelarydeity.Mindcandoonly one thing at a time.

Q.Whatistheobjectofinhalingthroughtheleftnostrilandexhalingthroughtheright nostril and vice versa?

A.Thiswillmakethebreathrhythmical,steadythenervesandthemindandallowthe SushumnaNaditoflow,whichwillbebeneficialformeditation.Itwillkeepupaperfectharmony in the system. The five Kosas will vibrate rhythmically.

Q. Can there be any dangerous result in the practice of Pranayama as some people think?

A.ThereisnodangerinpractisingPranayama,Asanas,etc,ifyouarecareful,andifyouuse yourcommon-sense.Peopleareunnecessarilyalarmed.Thereisdangerineverything,ifyouare careless.

Q.IamregularinmySadhana.Thejerksstillcontinuethoughtheyarenotsofrequentas before. Kindly advise me on the matter?

A.ThroughthepracticeofPranayamaandmeditation,thecellsandtissuesarevivified. TheyarechargedwithnewPrana.NewPraniccurrentsaregenerated,Thesegiverisetojerksinthe beginning. They will disappear soon.

Q.Willyoubekindenoughtoelucidate‘ApanaVayu’?Weinhaleair,therebyoxygenis absorbedbyblood-cellsaswellasplasma.Butfromthatoxygen,howApanaisformed?Inwhat partitresides?Whatisthenature?HowandwherePranaandApanaunite?Kindlyexplain scientifically mentioning parts affected thereby.

A.Apanaisnotformedfromoxygen.Apanaisenergy.Apanaresidesinthelowerpartof theabdomen,intheMuladhara,inthedescendingcolon,rectumandanus.Itsnatureisdownward motion.Itsfunctionisejectionofurine,gasandexcreta.PranaandApanaareunitedbyKevala Kumbhaka,Kumbhaka,Muladhara,JalandharaBandhaandUddiyanaBandha.Theyareunitedin the navel or Manipuraka Chakra.

Q. How is Nadi-Suddhi done?

A.ThecleansingoftheNadi(Nadi-Suddhi)iseitherSamanuorNirmanu—thatis,withor withouttheuseofBija.Accordingtothefirstform,theYogiinPadmasanaorSiddhasanaoffershis

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prayerstohisGuruandmeditatesonhim.Meditationon‘Yam’(y:ö)hedoesJapaoftheBija16 timesthroughIda,KumbhakawithJapaoftheBija64times,andthenexhalationthroughthesolar NadiandJapaofBija32times.FireisraisedfromManipuraandunitedwithPrithvi.Then followinginhalationbythesolarNadiwiththeVahniBija‘Ram’(rö)16times,Kumbhakawith64 timesJapaoftheBija,followedbyexhalationthroughthelunarNadiandJapaoftheBija32times. Hethenmeditatesonthelunarbrilliance,gazingatthetipofthenose,andinhalesbyIdawithJapa ofBija‘Tham’(Yö)16times.KumbhakaisdonewiththeBija‘Vam’(v:ö)64times.Hethinks himselfasfloodedbynectar,andconsidersthattheNadishavebeenwashed.HeexhalesbyPingala with 32 times Japa of the Bija ‘Lam’ (l:ö) and considers himself strengthened thereby.

Ifyouarecarelessingettingdownthroughthestepsofastair-case,youwillfalldownand breakyourbones.Ifyouarecarelesswhenyouwalkinthebusypartsofacity,youwillbecrushed bythemotor-car.IfyouarecarelesswhenyoupurchaseaticketattheRailwayStation,youwill loseyourmoney-purse.Ifyouarecarelessindispensingmixturesyouwillkillthepatientsby givingapoisonorawrongmedicineoradministeringamedicineinoverdoses.Evenso,whenyou practisePranayamaandotherYogicexercisesyouwillhavetobecarefulaboutyourdiet.You shouldavoidovereating;youshouldtakelight,easilydigestibleandnutritiousfood.Youshould notgobeyondyourcapacityinretainingthebreath,youshouldfirstpractiseinhalationand exhalationonly(withoutretentionofbreath)foroneortwomonths.Youshouldgraduallyincrease theratiofrom1:4:2to16:64:32,Youshouldexhaleveryveryslowly.Iftheserulesareobserved, there will be no danger at all in the practice of Pranayama and other Yogic exercises.

Glossary

ADHIKARI—Fit aspirant (Uttama: Good; Madhyama: medium; Adhama: inferior)

Agni—Fire

Ahamkara—Ego

Aisvarya—Material or spiritual wealth

Ajna-Chakra—Cavernous plexus

Akasa—Ether, space, sky

Alasya—Lethargy, inertia

Anahata—Cardiac plexus

Anga—Subordinate step, limb

Anima—Subtlety, reducing body in size

Antahkarana—Internal psychic organ, mind

Apana—Vital energy functioning in excretion

Apas—Water

Arambha—A state reached in Pranayama

Asana—Bodily position, posture

Ashtanga—Eight limbs (of Patanjali’s Raja Yoga)

Astika—Believer of God or the Vedas

Asura—Demon, evil tendency in man

Asuri—Devilish

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Atman—Divine soul in man, the Supreme Self

Avadhani—Attentive, concentrated

Avastha—State

BANDHA—A lock in Yogic posture

Bandhu—Relative, one connected by relation

Bhakta—Devotee

Bhakti—Devotion

Bhastrika—Bellows (a kind of Pranayama)

Bhati—To shine

Bhava—(Devotional) attitude

Bheda—Difference, splitting

Bija—Seed, source

Bijakshara—Seed-letter containing latent power of Mantra

Brahmachari—Celibate, student of scriptures

Brahmanda—Macrocosm, Brahma’s egg

Brahmarandhra—Head fontanelle at the top of head

Buddhi—Intellect, understanding, reason

CHAKRA—Wheel, plexus

Charu—Boiled milk and rice

Chit—Consciousness

Chitta—Mind-stuff, subconscious mind

DAIVI—Divine

Dama—Control of outer senses

Deva(ta)—Deity

Dhairya—Heroism, valour

Dharma—Duty, virtue, righteous way of living

Dhyana—Deep meditation

Dridhata—Firmness

GAYATRI—A very sacred Mantra in the Vedas

Ghata—A state reached in Pranayama

Granthi—Knot (of nerves or psychic energy)

Grihastha—Householder

HAMSA—Swan, Divine Self

Hiranyagarbha—Cosmic intelligence, cosmic mind, Brahma

IDA—Psychic nerve-current flowing through nostril; lunar

Indriya—Senseofperceptionwhetherphysical(KarmaIndriya)orinternalcurrent(JnanaIndriya)

Ishta—Object of desire, chosen ideal

JAPA—Repetition of a Mantra

Jivanmukti—Liberationwhilestillinbody,thestateofJnanaorKnowledge,WisdomofBrahman

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Jivatman—Individual soul

KALA—Ray, part, aspect

Kapala—Skull

Kamala—Lotus

Karma—Action(Sanchita:accumulated;Prarabdha:tobeworkedoutinthislife;Agami:being freshly formed)

Karuna—Mercy

Kevala Kumbhaka—Cessation of breath spontaneously

Khechari Mudra—Applying elongated tongue to the posterior palate in Hatha Yoga

Kriya—Action

Kumbhaka—Period between in-and-outgoing breath

Kundalini—Serpent-power coiled up at the Muladhara Chakra

Kutir—Living quarters (of a Sadhaka)

LINGA SARIRA—Subtle body

MADHYAMA—Pranayama with 32 Matras

Mahima—Siddhi of making oneself huge

Manas—Mind

Matra—A second, time-measure

Mitahara—Moderate diet

Moksha—Liberation, release

Mudra—Symbolic hand-position

Mumukshutva—Intense longing for liberation

NADI—Astral tube carrying Prana

Nauli—Abdominal churning exercise

Nirvikalpa—Without modification of the mind

Nishkama—Selfless, unselfish

Nishpatti—Consummation, ratio

PADMA—Lotus

Para—Super, higher, (highest)

Paramahamsa—The highest class of Sannyasins

Parichaya—A state reached in Pranayama

Pindanda—Microcosm

Pingala—Psychic nerve-current in right nostril, solar

Pralaya—Dissolution of the cosmos

Prana—Vital energy, life-breath, life-force

Pranava—The mystic syllable ‘OM’

Pranavadin—One who advocates the theory of Prana

Pranayama—Breath-control

Prasvasa—Expiration of Breath

Pratyahara—Abstraction of senses

Prithvi—Element of earth with density and fragrance characteristic to it

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Puja—Worship, adoration

Puraka—Inhalation

SADHAKA—Spiritual aspirant

Sadhana—Spiritual practice

Sahaja—Natural, true, native

Sahasrara—1000 petalled lotus at the crown of head

Sakti—Power

Sama—Control of mind, tranquillity

Samadhi—State of superconsciousness, perfect absorption of mind in Yoga

Sambhavi—A Yogic technique of concentration

Sampat—Quality, wealth

Samsara—Life through repeated births and deaths, process of worldly life

Samskara—Impression, prenatal tendency

Sandhya—Junction (of sunrise and sunset)

Sannyasa—Renunciation of social ties, 4th state in Hindu life

Santi—Peace, quietness

Sastra—Scripture, word of authority

Satavadhani—One who does 100 things at the same time

Shatchakras—The six Chakras or nerve-plexuses

Sraddha—Faith

Sthula—Gross

Suddhi—Purity

Sukshma—Fine, subtle, indivisible

Surya—Sun

Sushumna—Nerve-current in spinal canal from Muladhara to crown of head

Svaha—Word uttered while offering an oblation, offering to God, exclamation used in offerings

TAMAS—Darkness, inertia, dullness

Tandri—Drowsiness

UDANA—Vital force near the throat

Upanishad—Vedantic scriptures, end of Vedas

Urdhvareto-Yogi—A Yogi whose energies have been sublimated into spiritual power

Utsaha—Cheerfulness, enthusiasm

VAIRAGYA—Indifference, disgust for worldly things and enjoyments

Vajra—Firmness, thunderbolt

Vak—Speech

Vasana—Subtle desire

Vayu—Wind, vital air, Prana

Vichara—Enquiry into nature of Self or Truth

Virya—Seminal fluid

Visuddha—Laryngeal plexus

Viveka—Discrimination

Vritti—Thought-wave, mental whirlpool

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Vyana—All-pervading Prana

Vyavahara—Worldly activity, phenomenal, relative world

YAAMA—A period of three hours

Yajna—Sacrifice

Yatra—Pilgrimage

Yoga—Union with God

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