The Science of Pranayama
By
Sri Swami Sivananda
A DIVINE LIFE SOCIETY PUBLICATION
PUBLISHERS’ NOTE
The practice of Pranayama has been viewed with fear in certain quarters on account of certain limitations, viz., the absolute necessity of the nearness to a perfected Guru, the dietetic restrictions and the like. Sri Swamiji has explained herein in clear terms the vagaries of such fears and has prescribed very simple and safe methods. The book contains suitable lessons for all types of Sadhakas. Those who follow the special instructions given towards the end of the book can be sure of their guaranteed success and safety.
Pranayama is an important Anga in Ashtanga Yoga. It is equally necessary for all in their daily life, for good health, success and prosperity in every walk of life. How it is so, is explained in these pages. The science of relaxation is a very valuable gift for the readers and would benefit all.
We are greatly encouraged by the warm reception the previous editions had at the hands of our dear readers and we hope more and more Sadhakas would take up this important aspect of Sadhana in their daily spiritual practices, and feel for themselves the happiness and joy which will naturally lead them to blissful ‘Divine Life’.
—THE DIVINE LIFE SOCIETY
INTRODUCTION
These Yogins by persistent effort in concentration get different Yogic powers that are known as ‘Siddhis’. Those who acquire these Siddhis, are known as Siddhas. The process through which they obtain Siddhis, is called Sadhana. Pranayama is one of the most important Sadhanas. Through the practice of Asana, you can control the physical body and through Pranayama, you can control the subtle, astral body or the Linga Sarira. As there is an intimate connection between the breath and nerve-currents, control of breath leads to the control of vital inner currents.
Pranayama occupies a very important place in Indian religion. Every Brahmachari, and every Grihastha also, has to practise it three times every day morning, noon and evening in his daily worship during Sandhya. It precedes every religious practice of the Hindus. Before he eats, before he drinks, before he resolves to do anything, Pranayama should be performed first and then the nature of his determination should be clearly enunciated and placed before the mind. The facts of its preceding every effort of the will is a surety that, that effort will be crowned with success and the mind will be directed to bring about the desired result. Here I may refer to the feat of memory, practised by the Hindu Yogins, under the name of concentration on one hundred things. ‘Satavadhana’, wherein one hundred questions are put to a Satavadhani or the concentrator in rapid succession by different persons; some testing the verbal memory of the performer; others testing his power of mental calculation; again some others, trying to test his artistic skill, without giving him, any time for committing the questions to have been put to him. The performer begins, by reproducing the questions, in any order, in respect of those questions, with their answers. This is generally done in three or more turns, in each turn giving only a portion of the answer to each of the questions and then continuing from where he left off in the next turn. If the questions are of the nature of mathematical problems whose solutions are required, he delivers the answers along with the problems, having solved them mentally.
This faculty of concentration of mind is often exhibited not only with reference to the intellect but also with reference to the five senses. A number of bells may be marked differently and the sounds may be allowed to be studied and made mental note of with the mark given to it. A number of objects of similar shape and colour which are likely to cause deception to the eye of an ordinary man may be shown once to the ‘Avadhani’ with their marks. While he is attending to other things, if a bell were to be struck or one of the objects suddenly exhibited before his sight, he will at once mention the mark of the bell or the number of the object shown. Similarly his keenness of touch is also put to the test. Such feats of memory are due to the training which they receive from the daily practice of Pranayama.
The Prana may be defined as the finest vital force in everything which becomes visible on the physical plane as motion and action and on the mental plane as thought. The word Pranayama, therefore, means the restraint of vital energies. It is the control of vital energy which tingles through the nerves of persons. It moves his muscles and causes him to sense the external world and think his internal thought. This energy is of such a nature that it may be called the vis viva of the animal organism. The control of this force is what is aimed at by the Yogins by means of Pranayama. He who conquers this, is not only the conqueror of his own existence on the physical and mental plane, but the conqueror of the whole world. For, the Prana is the very essence of cosmic life, that subtle principle which evolved the whole universe into its present form and which is pushing it towards its ultimate goal. To the Yogi the whole universe is his body. The matter which composes his body is the same that evolved the universe. The force which pulsates through his nerves is not different from the force which vibrates through the universe. The conquest over the body does, therefore, mean to him the conquest over the forces of nature. According to the Hindu Philosophy the whole nature is composed of two principal substances. One of them is called the Akasa or ether and the other, Prana or energy. These two may be said to correspond to matter and force of the modern scientists. Everything in this universe that possesses form or that has material existence, is evolved out of this omnipresent and all-pervasive subtle substance ‘Akasa’. Gas, liquid and solid, the whole universe, consisting of our solar system and millions of huge systems like ours and in fact every kind of existence that may be brought under the word ‘created’, are the products of this one subtle and invisible Akasa and at the end of each cycle return to the starting point. In the same way, all the way of forces of nature that are known to man; gravitation, light, heat, electricity, magnetism all those that can be grouped under the generic name of ‘energy’, physical creation, nerve-currents, all such as are known as animal forces and thought and other intellectual forces also, may be said to be the manifestations of the cosmic Prana. From Prana, they spring into existence and in Prana, they finally subside. Every kind of force in this universe, physical or mental can be resolved into this original force. There can be nothing new except these two factors in some one of their forms. Conservation of matter and conservation of energy are the two fundamental laws of nature. While one teaches that the sum total of Akasa forming the universe, is constant, the other teaches that the sum total of energy that vibrates the universe, is also a constant quantity. At the end of each cycle the different manifestations of energy quiet down and become potential: so also the Akasa which becomes indistinguishable: but at the beginning of the next cycle the energies start up again and act on the Akasa so as to involve the various forms. Accordingly, when the Akasa changes and becomes gross or subtle, Prana also changes and becomes gross or subtle. As the human body is only a microcosm to a Yogi, his body composed of the nervous system and the internal organs of perception represent to him, the microcosmic Akasa, the nerve-currents and thought-currents, and the cosmic Prana. To understand the secrets of their workings and to control them is, therefore, to get the highest knowledge and the conquest of the universe.
He who has grasped this Prana, has grasped the very core of cosmic life and activity. He who has conquered and controlled this very essence, has not only subjected his own body and mind but every other body and mind in this universe. Thus Pranayama or the control of Prana is that means by which the Yogi tries to realise in his little body the whole of cosmic life, and tries to attain perfection by getting all the powers in this universe. His various exercises and trainings are for this one end.
Why delay? Delay means so much of additional suffering and misery. Let us increase the speed, struggle harder until we succeed in bridging over the vast chasm of time. By doing proper Sadhana let us attain the goal at once in this body, right now in this very moment. Why not we get that infinite knowledge, infinite bliss, infinite peace and infinite power, now alone?
The solution of the problem is the teaching of Yoga. The whole science ‘Yoga’ has this one end in view,—to enable man to cross the ocean of Samsara, to increase power, to develop knowledge and to attain immortality and eternal bliss.
Chapter One
Prana and Pranayama
‘Svasa’ means inspiratory breath and ‘Prasvasa’ is expiratory breath. Breath is external manifestation of Prana, the vital force. Breath like electricity, is gross Prana. Breath is Sthula, gross. Prana is Sukshma, subtle. By exercising control over this breathing you can control the subtle Prana inside. Control of Prana means control of mind. Mind cannot operate without the help of Prana. The vibrations of Prana only produce thoughts in the mind. It is Prana that moves the mind. It is Prana that sets the mind in motion. It is the Sukshma Prana or Psychic Prana that is intimately connected with the mind. This breath represents the important fly-wheel of an engine. Just as the other wheels stop when the driver stops the fly-wheel, so also other organs cease working, when the Yogi stops the breath. If you can control the fly-wheel, you can easily control the other wheels. Likewise, if you can control the external breath, you can easily control the inner vital force, Prana. The process by which the Prana is controlled by regulation of external breath, is termed Pranayama.
Just as a goldsmith removes the impurities of gold by heating it in the hot furnace, by strongly blowing the blow-pipe, so also the Yogic student removes the impurities of the body and the Indriyas by blowing his lungs, i.e., by practising Pranayama.
The chief aim of Pranayama is to unite the Prana with the Apana and take the united Pranapana slowly towards the head. The effect or fruit of Pranayama is Udghata or awakening of the sleeping Kundalini.
What is Prana?
This Prana remains in a subtle, motionless, unmanifested, undifferentiated state during the cosmic Pralaya. When the vibration is set up, Prana moves and acts upon Akasa, and brings forth the various forms. The macrocosm (Brahmanda) and microcosm (Pindanda) are combinations of Prana (energy) and Akasa (matter).
That which moves the steam-engine of a train and a steamer, that which makes the aeroplanes fly in air, that which causes the motion of the breath in lungs, that which is the very life of this breath itself, is Prana. I believe, you have now a comprehensive understanding of the term Prana about which you had a very vague conception in the beginning.
By controlling the act of breathing you can efficiently control all the various motions in the body and the different nerve-currents that are running through the body. You can easily and quickly control and develop body, mind and soul through breath-control or the control of Prana. It is through Pranayama that you can control your circumstances and character and can consciously harmonise the individual life with the cosmic life.
The breath, directed by thought under the control of the will, is a vitalising, regenerating force which you can utilise consciously for self-development; for healing many incurable diseases in your system; for healing others and for other various useful purposes.
It is within your easy reach at every moment of your life. Use it judiciously. Many Yogins of yore, like Sri Jnanadeva, Trailinga Swami, Ramalinga Swami and others, had utilised this breath, this force, the Prana, in a variety of ways. You can also do so, if you practise Pranayama by prescribed breathing exercises. It is Prana that you are breathing rather than the atmospheric air. Inhale slowly and steadily with a concentrated mind. Retain it as long as you can do it comfortably. Then exhale slowly. There should be no strain in any stage of Pranayama. Realise the occult inner life-powers which underlie the breath. Become a Yogi and radiate joy, light and power all around you. Pranavadins or Hatha Yogins consider that Prana Tattva is superior to Manas Tattva, the mind-principle. They say, Prana is present even when the mind is absent during sleep. Hence Prana plays a more vital part than the mind. If you go through the parables in Kaushitaki and Chhandogya Upanishads, when all the Indriyas, mind and Prana fight amongst themselves as to their superiority, you will find that Prana is regarded as the highest of all. Prana is the oldest, for it starts its functioning from the very moment the child is conceived. On the contrary, the organs of hearing, etc., begin to function only when their special abodes, viz., the ears, etc., are formed. Prana is called Jyeshtha and Sreshtha (oldest and best) in Upanishads. It is through the vibrations of psychic Prana that the life of the mind, Sankalpa or thinking is kept up and thought is produced. You see, hear, talk, sense, think, feel, will, know, etc., through the help of Prana and therefore Srutis declare: “Prana is Brahman.”
Seat of Prana
The seat of Prana is the heart; of Apana, the anus; of Samana, the region of the naval; of Udana, the throat; while Vyana is all-pervading. It moves all over the body.
Sub-Pranas and Their Functions
The function of Prana is respiration; Apana does excretion; Samana performs digestion; Udana does deglutition (swallowing of the food). It takes the Jiva to sleep. It separates the astral body from the physical body at the time of death. Vyana performs circulation of blood.
Naga does eructation and hiccup. Kurma performs the function of opening the eyes. Krikara induces hunger and thirst. Devadatta does yawning. Dhananjaya causes decomposition of the body after death. That man is never reborn, whenever he may die, whose breath goes out of the head, after piercing the Brahmarandhra.
The Colour of Pranas
The Length of the Air-Currents
The Centering of the Prana
The Lungs
The air-passage consists of the interior of the nose, pharynx or throat, larynx or the wind box, or sounding box, which contains two vocal cords, trachea or windpipe: right and left bronchi and the smaller bronchial tubes. When we breathe, we draw in the air through the nose and after it has passed through the pharynx and larynx, it passes into the trachea or windpipe, thence into the right and left bronchial tubes, which in turn, subdivide into innumerable smaller tubes called bronchioles, and which terminate in minute subdivisions in the small air-sacs of the lungs, of which the lungs contain millions. The air-sacs of the lungs when spread out over an unbroken surface, would cover, an area of 1,40,000 square feet.
The air is drawn into the lungs by the action of the diaphragm. When it expands, the size of the chest and lungs is increased and the outside air rushes into the vacuum thus created. The chest and lungs contract, when diaphragm relaxes and the air is expelled from the lungs.
It is through vocal cords that are located in the larynx that sound is produced. Larynx is the sounding box. When the vocal cords are affected by too much straining, as in singing and continuous lecturing, the voice becomes hoarse. In females these cords are shorter. Hence they have a sweet melodious voice. The number of respiration per minute is 16. In pneumonia it is increased to 60, 70, 80 per minute. In Asthma, the bronchial tubes become spasmodic. They contract. Hence there is difficulty in breathing. Pranayama removes the spasm or constriction of these tubes. A small membranous flat cap covers the upper surface of larynx. It is called Epiglottis. It prevents the food particles or water from entering into the respiratory passage. It acts the part of a safety valve.
When a small particle of food tries to enter the respiratory passage, cough comes in and the particle is thrown out.
Lungs purify the blood. The blood starts in its arterial journey, bright-red and rich-laden with life-giving qualities and properties. It returns by the venous route, poor, blue-laden with the waste matter of the system. Arteries are tubes or vessels that carry pure oxygenated blood from the heart towards the different parts of the body. Veins are vessels or tubes that carry back impure blood from the different parts of the body. The right side of the heart contains impure venous blood. From the right side of the heart the impure blood goes to the lungs, for purification. It is distributed among the millions of tiny air-cells of the lungs. A breath of air is inhaled and the oxygen of the air comes in contact with the impure blood through the thin walls of the hair-like blood-vessels of the lungs called pulmonary capillaries. The walls of the capillaries are very thin. They are like muslin cloth or sieve. Blood oozes out or exudes readily. Oxygen penetrates through the walls of these thin capillaries. When the oxygen comes in contact with the tissues a form of combustion takes place.
The blood takes up oxygen and releases carbonic acid gas generated from the waste products and poisonous matter, which has been gathered up by the blood from all parts of the system. The purified blood is carried by the four pulmonary veins to the left auricle and thence to the left ventricle. From the ventricle it is pumped into the biggest artery, aorta. From aorta, it passes into the different arteries of the body. It is estimated that in a day 35,000 pints of blood traverses the capillaries of the lungs for purification.
From the arteries the pure blood goes into the thin capillaries. From the capillaries the lymph of the blood exudes, bathes and nourishes the tissues of the body. Tissue respiration takes place in the tissues. Tissues take up the oxygen and leave the carbon dioxide. The impurities are taken by the veins to the right side of the heart.
Who is the creator of this delicate structure? Are you feeling the invisible hand of God behind these organs? The structure of this body bespeaks undoubtedly of the omniscience of the Lord. The Antaryamin or the Indweller of our hearts supervises the working of the inner factory as Drashtha. Without His presence, heart cannot pump blood into the arteries. Lungs cannot carry out the process of purifying the blood. Pray. Pay your silent homage to Him. Remember Him at all times. Feel His presence in all the cells of the body.
Ida, Pingala, Sushumna and Shat-Chakras
Ida and Pingala
Sushumna
Kundalini
Kundalini is like a thread and is resplendent. When it is awakened it hisses like a serpent beaten with a stick and enters the hole of Sushumna. When it travels from Chakra to Chakra, layer after layer of the mind becomes open and the Yogi acquires various Siddhis (psychic powers).
For further particulars, see my book, “Kundalini Yoga”
Shat-Chakras
Kundalini and Muladhara Chakra
Nadis
Purification of Nadis
Having become firm in the posture and having preserved perfect self-control, the Yogi should, in order to clear away the impurities of the Sushumna, sit in Padmasana, and having inhaled the air through the left nostril, should retain it as long as he can and should exhale through the right. Then drawing it again through the right and having retained it, he should exhale it through the left, in the order, that he should draw it through the same nostril, by which he exhaled it before and had retained it. To those who practise it according to these rules, through the right and left nostrils, the Nadis become purified within three months. He should practise cessation of breath at sunrise, at midday, at sunset and at mid-night, slowly, 80 times a day, for 4 weeks. In the early stage, perspiration is produced; in the middle stage the tremor of the body; and in the last stage, levitation in the air. These results ensue out of the repression of the breath, while sitting in the Padma posture. When perspiration arises with effort, one should rub his body well. By this, the body becomes firm and light. In the early course of practice, food with milk and ghee is excellent. One, sticking to this rule, becomes firm in his practice and gets no Taapa (burning sensation) in the body. As lions, elephants and tigers are gradually tamed, so also the breath, when rigidly managed, comes under control.
By the practice of Pranayama, the purification of the Nadis, the brightening of the gastric fire, hearing distinctly of spiritual sounds and good health result. When the nervous centres have become purified through the regular practice of Pranayama, the air easily forces its way up through the mouth of the Sushumna, which is in the middle. By the contraction of the muscles of the neck and by the contraction of the one below, viz., Apana, the Prana goes into the Sushumna, which is in the middle, from the west Nadi. Sushumna Nadi is between Ida and Pingala. The Prana which alternates ordinarily between Ida and Pingala, is restrained by long Kumbhaka; then along with the soul, its attendant, it will enter the Sushumna, the central Nadi, at one of three places where it yields space for entrance through such restraint of breath, and in the navel, by the Sarasvati Nadi, on the west. After such entry it is that the Yogi becomes dead to the world, being in that state called Samadhi. Drawing up the Apana and forcing down the Prana from the throat, the Yogi free from old age, becomes a youth of sixteen. Through the practice of Pranayama chronic diseases, that defy Allopathic, Homeopathic, Ayurvedic and Unani doctors will be rooted out.
When the Nadis have become purified, certain external signs appear on the body of the Yogi. They are lightness of the body, brilliancy in complexion, increase of the gastric fire, leanness of the body, and along with these, the absence of restlessness in the body. They are all signs of purification.
Shat-Karmas (The Six Purificatory Processes)
Vastra Dhauti
Dhauti
Basti
There is another way of doing Basti without the help of water. It is called Sthula-Basti. Sit in Paschimottanasana on the ground and churn the abdominal and intestinal portions slowly with a downward motion. Contract the sphincter muscles. This removes constipation and all the abdominal disorders. This is not so effective as the Jala-Basti.
Technique of Drawing Water into Bowels
Neti
Sutra Neti
Trataka (Gazing)
Nauli
Kapalabhati
Madhya (Central) Nauli
Vama (Left) Nauli
Dakshina (Right) Nauli
Chapter Two
The Meditation Room
The Five Essentials
The Place
The banks of Narmada, Jamuna, Ganga, Kaveri, Godavari, Krishna are very suitable for building Kutirs or huts. You must select one such spot, where there are some other Yogic practitioners in the neighbourhood. You can consult them in times of difficulties. You will have faith in the Yogic Kriyas. When you see others also who are devoted to such Yogic practices, you will diligently apply yourself in your practice, as you will get an impetus and you will strive to excel them. Nasik, Rishikesh, Jhansi, Prayag, Uttarkasi, Brindavan, Ayodhya, Varanasi, etc., are good places. You can fix a spot in a place far from the crowded localities. If you build a Kutir in a crowded place, people out of curiosity will molest you. You will have no spiritual vibrations there. You will be without any protection if you build your cottage in a thick forest. Thieves and wild animals will trouble you. The question of difficulty for food will arise. In Svetasvatara Upanishad it is said: “At a level place, free from pebbles, fire and gravel; pleasant to the eyes, and repairing to a cave, protected from the wind, let a person apply his mind to God.”
Those who practise in their own houses can convert a room into a forest. Any solitary room will serve their purpose well.
The Time
The Adhikari
(The Qualified Person)
One who has a calm mind, who has subdued his Indriyas, who has faith in the words of the Guru and Sastras, who is an Astika (i.e., one who believes in God) and is moderate in eating, drinking and sleeping and one who has an eager longing for deliverance from the wheel of births and deaths—is an Adhikari (qualified person) for the practice of Yoga. Such a man can easily get success in the practice. Pranayama should be practised with care, perseverance and faith. Those who are addicted to sensual pleasures or those who are arrogant, dishonest, untruthful, diplomatic, cunning and treacherous; those who disrespect Sadhus, Sannyasins and their Gurus or spiritual preceptors and take pleasure in vain controversies, or of a highly talkative nature, those who are disbelievers, who mix much with worldly-minded people, who are cruel, harsh and greedy and do much useless Vyavahara (worldly activities), can never attain success in Pranayama or any other Yogic practice.
There are three types of Adhikaris, viz., 1. good (Uttama), 2. middle (Madhyama) and 3. inferior (Adhama) according to Samskaras, intelligence, degree of Vairagya, Viveka and Mumukshutva and the capacity for Sadhana.
You must approach a Guru, who knows Yogasastra and has mastery over it. Sit at his lotus-feet. Serve him. Clear your doubts through sensible and reasonable questions. Receive instructions and practise them with enthusiasm, zeal, attention, earnestness and faith according to the methods taught by the teacher.
A Pranayama practitioner should always speak kind and sweet words. He must be kind to everybody. He must be honest. He must speak the truth. He must develop Vairagya, patience, Sraddha (faith), Bhakti (devotion), Karuna (mercy), etc. He must observe perfect celibacy. A householder should be very moderate in sexual matters during the practice.
Dietetic Discipline
Yogic Diet
Mitahara
Purity in Food
You must not practise Pranayama just after meals. When you are very hungry, then also you must not practise. Go to the water closet and empty the bowels before you begin Pranayama. A Pranayama-practitioner should observe Samyama (control) in food and drink.
Those who are-strict and regular in diet derive immense benefits during the course of practice. They get success quickly. Those persons who suffer from chronic constipation and who are in the habit of defecating in the afternoon can practise Pranayama in the early morning without answering the calls of nature. They should try their level best by some means or other to get an evacuation of their bowels in the early morning.
Food plays a very important role in Yoga Sadhana. An aspirant should be very, very careful in the selection of articles of diet, in the beginning of his Sadhana period. Later on when Pranayama-Siddhi is obtained drastic dietetic restrictions can be removed.
Charu
Milk Diet
Fruit Diet
Articles Allowed
You can take wheat, rice, barley, milk, bread, cow’s milk, ghee, sugar, butter, sugar-candy, honey, dried ginger (Soont), green pulse, Moongdal, Panchashaka vegetables, Peypudalai, potatoes, raisins, dates, light Khichdi of green dal. Khichdi is a light food and can be agreeably taken. The food should be reduced in proportion to the increase in Kumbhaka. You must not reduce your food much, in the beginning of your practice. You must use your commonsense, all throughout the Sadhana. Toor-ki-dal can be taken. The Pancha-Shaka belongs to the species of spinach. They are excellent vegetables; the thick succulent young leaves are boiled and seasoned or fried with ghee. They are five in number, viz., Seendil, Chakravarthi, Ponnangani, Chirukeerai and Valloicharnai keerai. When the Pingala or Suryanadi runs in the right nostril, you must take your food. Suryanadi produces heat. It will digest the food well. You may take jack-fruit, cucumber, brinjal, plantain-stem, Lauki Parval and Bhindi (lady’s finger).
Articles Forbidden
A Kutir For Sadhana
Matra
Each time-unit is called Matra. The twinkling of an eye is sometimes taken as the period of one Matra. Time occupied by one normal respiration is considered as one Matra. Time taken up in pronouncing the mono-syllable, OM, is regarded as one Matra. This is very convenient. Many Pranayama-practitioners adopt this time-unit in their practice.
Padmasana (Lotus Pose)
Amongst the four poses prescribed for Japa and Dhyana, Padmasana comes foremost. It is the best Asana for contemplation. Rishis like Gheranda, Sandilya, speak very highly of this important Asana. This is highly agreeable for householders. Even ladies can sit in this Asana. Padmasana is suitable for lean persons and for youths as well.
Padmasana
Technique
Sit on the ground by spreading the legs forward. Then place the right foot on the left thigh and the left foot on the right thigh. Place the hands on the knee-joints. You can make a finger-lock and keep the locked hands over the left ankle. This is very convenient for some persons. Or you can place the left hand over the left knee and the right hand over the right knee with the palm facing upwards and the index finger touching the middle portion of the thumb (Chinmudra). Siddhasana (The Perfect Pose)
Even fatty persons with big thighs can practise this Asana daily. In fact this is better for some persons than Padmasana. Young Brahmacharins, who attempt to get established in celibacy, should practise this Asana. This is not suitable for ladies.
Siddhasana
Technique
Place the left heel at the anus or Guda, the terminal opening of the alimentary canal or digestive tube. Keep the right heel on the root of the generative organ, the feet or legs should be so nicely arranged that the ankle-joints should touch each other. Hands can be placed as in Padmasana. Svastikasana (Prosperous Pose)
Svastikasana
Samasana (Equal Pose)
Three Bandhas
The Bandha called Jalandhara should be practised at the end of Puraka. Jalandhara is of the form of contraction of the neck and is an impediment to the passage of Vayu upwards. When the neck is contracted by bending the head downwards, so that the chin may touch the chest, Prana goes through Brahmanadi. Assuming the seat, as mentioned before, one should stir up Sarasvati and control Prana. On the first day Kumbhaka should be done four times, on the second day ten times and then five times separately. On the third day, twenty times will do and afterwards Kumbhaka should be performed with the Bandhas and with an increase of two times per day.
Jalandhara Bandha
Uddyana Bandha
Uddyana Bandha
Arambha Avastha
Ghata Avastha
That Yogi who is carefully practising Yoga, attains the power to levitate. Then, should the wise Yogi think that these powers are great obstacles in the attainment of Yoga, he should never take delight or recourse to them. The Yogins should not exercise these powers before any person whomsoever. He should live in the world as an ordinary man in order to keep his powers concealed. His disciples would, without doubt, request him to show them (his powers) for the gratification of their desire. One, who is actively engaged in one’s (world-imposed) duties, forgets to practise Yoga. So he should practise day and night nothing but Yoga without forgetting the words of his Guru. Thus he who is constantly engaged in Yogic practices, passes the Ghata state. Nothing is gained by useless company of worldly-minded people. Therefore, one should with great effort shun evil company and practise Yoga.
Parichaya Avastha
Nishpatti Avastha
A Yogic student will automatically experience all these Avasthas one by one as he advances in his systematic, regular practices. An impatient student cannot experience any of these Avasthas through occasional practices. Care should be taken in the observances of Mitahara and Brahmacharya.
Chapter Three
What is Pranayama
This is the definition of Pranayama in the Yoga-sutras of Patanjali.
‘Svasa’ means inspiratory breath. ‘Prasvasa’ means expiratory breath. You can take up the practice of Pranayama after you have gained steadiness in your Asana (seat). If you can sit for 3 hour in one Asana, continuously at one stretch, you have gained mastery over the Asana. If you are able to sit from half to one hour even, you can take up the practice of Pranayama. You can hardly make any spiritual progress without the practice of Pranayama.
Prana is Vyashti, when the individual is concerned. The sum total of the cosmic energy or cosmic Prana is Hiranyagarbha who is known as the floating ‘Golden-Egg’. Hiranyagarbha is Samashti Prana. One match stick is Vyashti (single). The whole match box is Samashti. A single mango-tree is Vyashti. The whole mango grove is Samashti. The energy in the body is Prana. By controlling the motion of the lungs or respiratory organs, we can control the Prana that is vibrating inside. By control of Prana, the mind can be easily controlled, because the mind is fastened to the Prana, like the bird to the string. Just as the bird that is tied to a post by a string, after flying here and there, finds its resting place in the post, so also this mind-bird after running hither and thither, in various sensual objects, finds its resting place during deep sleep in the Prana.
Pranayama (According to the Gita)
Pranayama (According To Sri Sankaracharya)
“The negation of the Universe is the outgoing breath. The thought: ‘I am Brahman’ itself is called the incoming breath.
The permanence of that thought thereafter is the restrained breath. This is the Pranayama of the wise, while the pressing of the nose is only for the unknowing.” (Aparokshanubhuti, 118-120).
Pranayama (According to Yogi Bhusunda)
“Now hear about the characteristics of Prana. The inhalation to the length of 12 digits of the Prana which has been exhaled, is called (the internal) Puraka (inhalation). This also is called the internal (Puraka), when Apana Vayu re-enters the body from outside without any effort. When Apana Vayu ceases to manifest itself and Prana gets absorbed in the heart, then the time occupied in such a state is (internal) Kumbha. Yogins are able to experience all these. When the Prana in the Akasa of the heart manifests itself externally (to the heart within) in diverse aspects without any affliction to the mind then it is called (the external) Rechaka (exhalation). When the externally fluctuating Prana enters the nose and stops there at its tip, then it is called the external Puraka. But when it is passing from the tip of the nose it goes down 12 digits. Then also it is called the external Puraka. When Prana goes arrested without and Apana within, then it is called the external Kumbhaka. When the shining Apana Vayu takes an upward bent within, then it is styled the external Rechaka. All these practices lead to Moksha. Therefore they should ever be meditated upon. Those who have understood and practised well all the external and internal Kumbhakas and others, will never be reborn.
“All the eight courses, I have given out before, are capable of yielding Moksha. They should be practised both day and night. Those who are associated with these practices smoothly and control their minds by not letting them run in other directions, will in course of time attain Nirvana. Such practitioners will never thirst after material pleasures. They will ever be in their uniform practice, whether walking, standing, waking, dreaming or sleeping.
“Prana, having flown out, will again be absorbed in the heart having run back 12 digits. Similarly will Apana be absorbed in the heart, having issued out of the heart and running back 12 digits to it. Apana being the moon, will cool the whole body in its passage. But Prana being the sun, will generate heat in the system and cook or digest everything in it. Will pains arise in one who has reached that supreme state, where the Kalas (rays) of Apana the moon, are drowned by Prana the sun? Will rebirth arise in one who has reached that powerful seat, when the Kalas of Prana, the sun, are devoured by Apana the moon? These will arrest at once the seven births of those who reach that neutral state where they find Apana Vayu consumed by Prana and vice versa. I eulogise that Chidatma, who is in that intermediate state, where Prana and Apana are absorbed in one another. I meditate ceaselessly upon that Chidatma, who is in the Akasa, directly in front, at the end of my nose, where Prana and Apana both become extinct. Thus it is through this path of Prana’s control, that I attained the supreme and immaculate Tattva, devoid of pains.”
Control of Breath
In Bhagavad-Gita, the Immortal Song of Lord Krishna, you will find a beautiful description of seat and pose: “In a pure secret place by himself established in a fixed seat of his own, neither too high nor too low, with cloth, black antelope-skin and Kusa grass one over the other, there, making the mind one-pointed, with thought and the functions of the senses controlled, steady on his seat, he should practise Yoga for the purification of the Self, holding the body, head and neck erect, firm, gazing steadily at the tip of the nose without looking around” (Ch. VI—10,11, & 12).
Pranayama is the control of the Prana and the vital forces of the body. It is regulation of the breath. This is the most important step. The aim of Pranayama is the control of Prana. Pranayama begins with the regulation of the breath for having control over the life-currents or inner vital force. In other words, Pranayama is the perfect control of the life-currents through control of breath. Breath is external manifestation of the gross Prana. A correct habit of breathing must be established by the regular practice of Pranayama. In ordinary worldly persons the breathing is irregular.
If you can control the Prana you can completely control all the forces of the Universe, mental and physical. The Yogi can also control the Omnipresent manifesting power out of which all energies take their origin, whether concerning magnetism, electricity, gravitation, cohesion, nerve-currents, vital forces or thought-vibrations, in fact the total forces of the Universe, physical and mental.
If one controls the breath or Prana, the mind also is controlled. He who has controlled his mind has also controlled his breath. If one is suspended, the other is also suspended. If the mind and Prana are both controlled one gets liberation from the round of births and deaths and attains immortality. There is intimate connection between the mind, Prana and semen. If one controls the seminal energy, the mind and Prana are also controlled. He who has controlled his seminal energy has also controlled his Prana and mind.
He who practises Pranayama will have good appetite, cheerfulness, handsome figure, good strength, courage, enthusiasm, a high standard of health, vigour and vitality and good concentration of mind. Pranayama is quite suitable for the Westerners also. A Yogi measures the span of his life not by the number of years but by the number of his breaths. You can take in a certain amount of energy or Prana from the atmospheric air along with each breath. Vital capacity is the capacity shown by the largest quantity of air a man can inhale after the deepest possible exhalation. A man takes fifteen breaths in a minute. The total number of breaths comes to 21,600 times per day.
Varieties of Pranayama
Sankhyabhih patidtishto deergha-sukshmah.”
Yoga Sutras—Chap. II, Sa. 50
Pranayama is regarded lengthy or subtle according to its three components, the external, the internal and the steady; the retention processes are modified by the regulations of space, time and number.
When the breath is expired, it is Rechaka, the first kind of Pranayama. When the breath is drawn in, it is the second, termed Puraka. When it is suspended, it is the third kind, called Kumbhaka. Kumbhaka is retention of breath. Kumbhaka increases the period of life. It augments the inner spiritual force, vigour and vitality. If you retain the breath for one minute, this one minute is added to your span of life. Yogins by taking the breath to the Brahmarandhra at the top of the head and keeping it there, defeat the Lord of death, Yama, and conquer death. Chang Dev lived for one thousand and four hundred years through the practice of Kumbhaka. Each of these motions in Pranayama, viz., Rechaka, Puraka and Kumbhaka, is regulated by space, time and number. By space is meant the inside or outside of the body and the particular length or the breadth and also when the Prana is held in some particular part of the body. During expiration the distance to which breath is thrown outside varies in different individuals. The distance varies during inspiration also. The length of the breath varies in accordance with the pervading Tattva. The length of the breath is respectively 12, 16, 4, 8, 0 fingers’ breadths according to the Tattvas—Prithvi, Apas, Tejas, Vayu or Akasa (earth, water, fire, air or ether). This is again external during exhalation and internal during inhalation.
Time is, the time of duration of each of these, which is generally counted by Matra, which corresponds to one second. Matra means a measure. By time is also meant how long the Prana should be fixed in a particular centre or part.
Number refers to the number of times the Pranayama is performed. The Yogic student should slowly take the number of Pranayamas to eighty at one sitting. He should have four sittings in the morning, afternoon, evening and midnight, or at 9 a.m., and should have thus 320 Pranayamas in all. The effect or fruit of Pranayama is Udghata or awakening of the sleeping Kundalini. The chief aim of Pranayama is to unite the Prana with the Apana and take the united Pranayama slowly upwards towards the head.
Kundalini is the source for all occult powers. The Pranayama is long or short according to the period of time, it is practised. Just as water, thrown on a hot pan shrivels upon all sides as it is being dried up, so also air, moving in or out ceases its action by a strong effort of restraint (Kumbhaka) and stays within.
Vachaspati describes—“Measured by 36 Matras, is the first attempt (Udghata), which is mild. Twice that is the second, which is middling. Thrice that is the third, which is the intense. This is the Pranayama as measured by number.”
The ‘place’ of exhalation lies within 12 Angulas (inches) of the tip of nose. This is to be ascertained through a piece of reed or cotton. The place of inhalation ranges from the head down to the soles of the feet. This is to be ascertained through a sensation similar to the touch of an ant. The place of Kumbhaka consists of the external and internal places of both exhalation and inhalation taken together, because the functions of the breath are capable of being held up at both these places. This is to be ascertained through the absence of the two indicatives noted above, in connection with exhalation and inhalation.
The specification of the three kinds of breath regulations, by all these three—time, space and number—is only optional. They are not to be understood as to be practised collectively, for in many Smritis we meet with passages, where the only specification mentioned with reference to the regulation of breath is that of time.
The fourth is restraining the Prana by directing it to external or internal object; “Bahyabhyantara-vishayakshepi chaturthah” (Yoga Sutras: 11,50).
The third kind of Pranayama that is described in Sutra 50 of the Yoga Sutras, is practised only till the first Udghata is marked. This fourth Pranayama is carried further. It concerns with the fixing of the Prana in the various lotuses (Padmas or Chakras) and taking it slowly, and slowly, step by step, and stage by stage to the last lotus in the head, where perfect Samadhi takes place. This is internal. Externally it takes into consideration the length of breath in accordance with the prevailing Tattva. Prana can be described either inside or outside.
By gradual mastery over the preliminary three kinds of Pranayama, the fourth kind comes in. In the third kind of Pranayama the sphere is not taken into consideration. The stoppage of the breath occurs with one single effort and is then measured by space, time and number and thus becomes Dirgha (long) and Sukshma (subtle). In the fourth variety, however the spheres of expiration and inspiration are ascertained. The different states are mastered by and by. The fourth variety is not practised all at once by a single effort like the third one. On the other hand, it reaches different states of perfection, as it is being done. After one stage is mastered, the next stage is taken up and practised. Then it goes in succession. The third is not preceded by measurements and is brought about by a single effort. The fourth is however preceded by the knowledge of the measurements, and is brought about by much effort. This is the only difference. The conditions of time, space and number are applicable to this kind of Pranayama also. Particular occult powers develop themselves at each stage of progress.
Three Types of Pranayama
Salute your Guru and Sri Ganesa as soon as you sit in the Asana. The time for Abhyasa is early morning 4 a.m., 10 a.m., evening 4 p.m., and night 10 p.m., or 12 p.m. As you advance in practice you will have to do 320 Pranayamas daily.
Sagarbha Pranayama is that Pranayama, which is attended with mental Japa of any Mantra, either Gayatri or Om. It is one hundred times more powerful than the Agarbha Pranayama, which is plain and unattended with any Japa. Pranayama Siddhi depends upon the intensity of the efforts of the practitioner. An ardent enthusiastic student, with Parama Utsaha, Sahasa and Dridhata (zeal, cheerfulness and tenacity), can effect Siddhi (perfection) within six months; while a happy-go-lucky practitioner with Tandri and Alasya (drowsiness and laziness) will find no improvement even after eight or ten years. Plod on. Persevere with patience, faith, confidence, expectation, interest and attention. You are bound to succeed. Nil desperandum—Never despair.
The Vedantic Kumbhaka
Pranayama for Nadi-Suddhi
1. Sit on Padmasana. Meditate on the Bijakshara of Vayu y:ö (Yam) which is of smoke colour. Inhale through the left nostril. Repeat the Bijakshara 16 times. This is Puraka. Retain the breath till you repeat the Bija 64 times. This is Kumbhaka. Then exhale through the right nostril very very slowly till you repeat the Bijakshara 32 times.
2. The navel is the seat of Agnitattva. Meditate on this Agnitattva. Then draw the breath through the right nostril repeating 16 times the Agni Bija rö (Ram). Retain the breath, till you count the Bija 64 times. Then exhale slowly through the left nostril till you repeat mentally the Bija letter 32 times.
3. Fix the gaze at the tip of the nose. Inhale through the left nostril repeating the Bija Yö (Tham) 16 times. Retain the breath till you repeat the Bija (Tham) 64 times. Now imagine that the nectar that flows from the moon, runs through all the vessels of the body and purifies them. Then exhale slowly through right nostril till you repeat the Prithvi Bija l:ö (Lam) 32 times.
The Nadis are purified nicely by the practice of the above three kinds of Pranayama by sitting firmly in your usual posture.
Mantra During Pranayama
Yogi Yajnavalkya, on the other hand, declares thus: “The upward breath and the downward breath, having been restrained, regulation of breath is to be practised by means of the Pranava (!) with due regard to the unit of measure of the Mantra.
This repetition of the Pranava alone, is meant for the Paramahamsa Sannyasins. It has been declared in the Smritis, that ordinary contemplation is to be practised, through the inhalation and other stages of breath-regulation at one’s navel, heart and forehead, with reference to the forms of Brahma, Vishnu and Siva respectively. For the Paramahamsa however, the only object of contemplation has been declared to be Brahman. “The self-controlled ascetic is to contemplate upon the supreme Brahman, by means of the Pranava,” declares the Sruti.
Exercise No. 1
Then inhale through the right nostril by closing the left nostril with your right ring and little fingers and exhale very slowly through the same nostril. Do twelve times. This is one round.
Do not make any sound during inhalation and exhalation. Repeat your Ishta Mantra during the practice. In the second week of practice, do two rounds, in the third week, three rounds. Take rest for two minutes when one round is over. If you take a few normal breaths, when one round is over, that will give you sufficient rest and you will be fresh for the next round. There is no Kumbhaka in this exercise. You can increase the number of rounds according to your strength and capacity.
Exercise No. 2
Exercise No. 3
Exercise No. 4
Deep Breathing Exercise
Inhale slowly as much as you can do. Exhale slowly as much as you can do. During inhalation, observe the following rules:
1. Stand up. Place the hands on the hips, the elbows will be out and not forced backward. Stand at ease.
2. Lengthen the chest straight upwards. Press the hip bones with the hands in downward direction. A vacuum will be formed by this act and the air will rush in of its own accord.
3. Keep the nostrils wide open. Do not use the nose as a suction pump. It should serve as a passive passage for both the inhaled and the exhaled air. Do not make any sound when you inhale and exhale. Remember that correct breathing is noiseless.
4. Stretch the whole upper part of the trunk.
5. Do not arch the upper chest into a cramped position. Keep the abdomen naturally relaxed.
6. Do not bend the head far backwards. Do not draw the abdomen inwards. Do not force the 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.
3. Do not bend the body too much forward. Arching of the chest should be avoided. Keep the head, neck and trunk in a straight line. Contract the chest. Do not breathe the air out through the mouth. Exhale very, very slowly without producing any noise.
4. Expiration simply takes place by relaxing the inspiratory muscles. The chest falls down by its own weight and expels the air out through the nose.
5. In the beginning, do not retain the breath after inhalation. When the process of inhalation is over begin exhalation at once. When you have sufficiently advanced in your practice, you can slowly retain the breath from five seconds to one minute according to your capacity.
6. When one round of three deep breathings is over, you can take a little rest, ‘Respiratory pause’—by taking a few normal breaths. Then start the second round. During the pause, stand still in a comfortable position with hands on hips. The number of rounds can be fixed according to the capacity of the practitioner. Do 3 or 4 rounds and increase one round every week. Deep breathing is only a variety of Pranayama.
Kapalabhati
Sit on Padmasana. Keep the hands on knees. Close the eyes. Perform Puraka and Rechaka rapidly. This should be practised vigorously. One will get perspiration profusely. This is a good form of exercise. Those who are well-versed in Kapalabhati, can do Bhastrika very easily. There is no Kumbhaka in this Pranayama. Rechaka plays a prominent part. Puraka is mild, slow and long (Dirgha). But the Rechaka should be done quickly and forcibly by contracting the abdominal muscles with a backward push. When you do Puraka, release the abdominal muscles. Some people naturally make a curve of the spine and bend their heads also. This is not desirable. The head and the trunk should be erect. Sudden expulsions of breath follow one another as in Bhastrika. To start with, you can have one expulsion per second. Gradually you can have two expulsions per second. To begin with do one round in the morning consisting of 10 expulsions only. In the second week, do one round in the evening. In the third week, do two rounds in the morning and two rounds in the evening. Thus every week, gradually and cautiously increase 10 expulsions to each round till you get 120 expulsions for each round.
It cleanses the respiratory system and the nasal passages. It removes the spasm in bronchial tubes. Consequently, Asthma is relieved and also cured in course of time. The apices of the lungs get proper oxygenation. Thereby they cannot afford favourable nidus (breeding grounds) for tubercle bacilli. Consumption is cured by this practice. Lungs are considerably developed. Carbon dioxide is eliminated in a large scale. Impurities of the blood are thrown out. Tissues and cells absorb a large quantity of oxygen. The practitioner keeps up good health. Heart functions properly. The circulatory and respiratory systems are toned to a considerable degree.
The External Kumbhaka (Bahya)
Easy Comfortable Pranayama (Sukha Purvaka)
This Pranayama removes all diseases, purifies the Nadis, steadies the mind in concentration, improves digestion, increases the digestive fire and appetite, helps to maintain Brahmacharya and awakens the Kundalini that is sleeping at the Muladhara Chakra. Purification of Nadis will set in rapidly. You will have levitation (rising above the ground) also.
(Note: Various Mantras and their benefits are described in my book “Japa Yoga”.)
Pranayama for Awakening Kundalini
Pranayama During Meditation
Prana, mind and Virya (seminal energy) are under one Sambandha (connection). If you can control the mind, Prana and Virya are controlled by themselves. If you can control Prana, mind and Virya are controlled by themselves. If you control the Virya by remaining as an Akhanda Brahmachari without emission of even a single drop of semen for 12 years, mind and Prana are controlled by themselves. Just as there is connection between wind and fire (light), so also there is connection between Prana and mind. Wind fans the fire. Prana also fans the mind. If there is no wind, fire or light gets steady. Hatha Yogins approach Brahman by controlling Prana. Raja Yogins approach Brahman by controlling mind.
In this Pranayama you need not close the nostrils. Simply close the eyes if you practise it in a sitting posture. Forget the body and concentrate. If you practise this during walking, just feel minutely the movement of the air that is inhaled and exhaled.
Pranayama While Walking
Kapalabhati can also be done during walking. Those who are very busy can practise the above Pranayama during their morning and evening walks. It is like killing two birds with one stone. You will find it very pleasant to practise Pranayama while walking in an open place, when delightful gentle breeze is blowing. You will be invigorated and innervated quickly to a considerable degree. Practise, feel and realise the marked, beneficial influence of this kind of Pranayama. Those who walk briskly, repeating OM mentally or verbally do practise natural Pranayama without any effort.
Pranayama in Savasana
Rhythmical Breathing
If the units of exhalation and inhalation are the same, you will have rhythmical breathing. If you inhale till you count 6 OMs, exhale also till you count 6 OMs. This is breathing in and out in a measured manner. This will harmonise the whole system. This will harmonise the physical body, mind, Indriyas and will soothe the tired nerves. You will experience full repose and calmness. All the bubbling emotions will subside and the surging impulses will calm down.
There is another variety of modification of rhythmic breathing. Inhale slowly through both nostrils for 4 OMs; retain the breath for 8 OMs (internal Kumbhaka); exhale slowly through both nostrils for 4 OMs; and retain the breath outside (external Kumbhaka) for 8 OMs.
Repeat the above process a number of times according to your strength and capacity. You can gradually increase the duration of inhalation and exhalation after some practice of 8 OMs and the period between breaths to 16 OMs. But never try to increase the duration until you are sure that you have power and strength to do so. You must experience joy and pleasure in doing the same. You should not feel any undue strain. Pay considerable attention to keep up the rhythm. Remember that the rhythm is more important than the length of breath. You must feel the rhythm throughout your whole body. Practice will make you perfect. Patience and perseverance are needed.
Surya Bheda
Surya Bheda
This Pranayama should again and again be performed, as it purifies the brain and destroys the intestinal worms and diseases arising from excess of wind (Vayu). This removes the four kinds of evils caused by Vayu and cures Vata or rheumatism. It cures rhinitis, cephalalgia and various sorts of neuralgia. The worms that are found in the frontal sinuses are removed. It destroys decay and death, awakens Kundalini Sakti and increases the bodily fire.
Ujjayi
Ujjayi
Retain the breath as long as you can do it comfortably and then exhale slowly through the left nostril by closing the right nostril with your right thumb. Expand the chest when you inhale. During inhalation a peculiar sound is produced owing to the partial closing of glottis. The sound produced during inhalation should be of a mild and uniform pitch. It should be continuous also. This Kumbhaka may be practised even when walking or standing. Instead of exhaling through the left nostril, you can exhale slowly through both nostrils.
This removes the heat in the head. The practitioner becomes very beautiful. The gastric fire is increased. It removes all the evils arising in the body and the Dhatus and cures Jalodara (dropsy of the belly or ascites). It removes phlegm in the throat, Asthma, consumption and all sorts of pulmonary diseases are cured. All diseases that arise from deficient inhalation of oxygen, and diseases of the heart are cured. All works are accomplished by Ujjayi Pranayama. The practitioner is never attacked by diseases of phlegm, nerves, dyspepsia, dysentery, enlarged spleen, consumption, cough or fever. Perform Ujjayi to destroy decay and death.
Sitkari
Sitkari
The practice enhances the beauty of the practitioner and vigour of his body. It removes hunger, thirst, indolence and sleep. His strength will be just like that of Indra. He becomes the Lord of Yogins. He is able to do and undo things. He becomes an independent monarch. He becomes invincible. No injury will affect him. When you are thirsty, practise this. You will be relieved of thirst immediately.
Sitali
This Pranayama purifies the blood. It quenches thirst and appeases hunger. It cools the system. It destroys Gulma (chronic dyspepsia), Pleeha, inflammation of various chronic diseases, fever, consumption, indigestion, bilious disorders, phlegm, the bad effects of poison, snake-bite, etc. When you are caught up in a jungle or any place where you cannot get water, if you feel thirsty, practise this Pranayama. You will be at once relieved of thirst. He who practises this Pranayama regularly, will not be affected by the bite of serpents and scorpions. Sitali Kumbhaka is an imitation of the respiration of a serpent. The practitioner gets the power of casting his skin and enduring the privation of air, water and food. He becomes a proof against all sorts of inflammations and fever.
Bhastrika
Sit on Padmasana. Keep the body, neck and head erect. Close the mouth. Next, inhale and exhale quickly ten times like the bellows of the blacksmith. Constantly dilate and contract. When you practise this Pranayama a hissing sound is produced. The practitioner should start with rapid expulsions of breath following one another in rapid succession. When the required number of expulsions, say ten for a round, is finished, the final expulsion is followed by a deepest possible inhalation. The breath is suspended as long as it could be done with comfort. Then deepest possible exhalation is done very slowly. The end of this deep exhalation completes one round of Bhastrika. Rest a while after one round is over by taking a few normal breaths. This will give you relief and make you fit for starting the second round. Do three rounds daily in the morning. You can do another three rounds in the evening also. Busy people who find it difficult to do three rounds of Bhastrika can do one round at least. This also will keep them quite fit.
Bhastrika is a powerful exercise. A combination of Kapalabhati and Ujjayi makes up Bhastrika. Practise Kapalabhati and Ujjayi to start with. Then you will find it very easy to do Bhastrika.
Some prolong the practice till they get tired. You will get perspiration profusely. If you experience any giddiness stop the practice and take a few normal breaths. Continue the practice after the giddiness has vanished. Bhastrika can be done both in the morning and evening in winter. In summer do it in the morning only during cool hours.
Bhastrika relieves inflammation of the throat, increases gastric fire, destroys phlegm, removes diseases of the nose and chest and eradicates asthma, consumption, etc. It gives good appetite. It breaks the three Granthis or knots viz., Brahma Granthi, Vishnu Granthi and Rudra Granthi. It destroys phlegm which is the bolt or obstacle to the door at the mouth of Brahma Nadi (Sushumna). It enables one to know the Kundalini. It removes all diseases which arise from excess of wind, bile and phlegm. It gives warmth to the body. When you have no sufficient warm clothing in a cool region to protect yourself from cold, practise this Pranayama and you will get sufficient warmth in the body quickly. It purifies the Nadis considerably. It is the most beneficial of all Kumbhakas. Bhastrika Kumbhaka should be specially practised as it enables the Prana to break through the three Granthis or knots that are firmly located in the Sushumna. It awakens the Kundalini quickly. The practitioner will never suffer from any disease. He will always be healthy.
The number of exhalations or rounds is determined by the strength and capacity of the practitioner. You must not go to extremes. Some students do six rounds. Some do twelve also.
You can practise Bhastrika in the following manner. There is some slight change in the end. Having inhaled and exhaled quickly twenty times, inhale through the right nostril, retain the breath as long as you can do it comfortably and then exhale through the left nostril. Then inhale through 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.
There are some varieties of Bhastrika wherein one nostril only is used for breathing purposes and in another variety the alternate nostrils are used for inhalation and exhalation.
Those who wish to do Bhastrika for a long time in an intense manner should live on Khichdi, and take an enema or do Bhasti in the morning before starting the practice.
Bhramari
You can carry the process till the body is bathed in perspiration. In the end inhale through both nostrils, retain the breath as long as you can do it comfortably and then exhale slowly through both nostrils. The joy which the practitioner gets in making the Kumbhaka is unlimited and indescribable. In the beginning, heat of the body is increased as the circulation of blood is quickened. In the end the body-heat is decreased by perspiration. By success in this Bhramari Kumbhaka the Yogic student gets success in Samadhi.
Murchha
Murcha Pranayama
Plavini
Kevala Kumbhaka
Pranic Healing
You can have extraordinary power of concentration, strong will and a perfectly healthy and strong body by practising Pranayama regularly. You will have to direct the power of Prana consciously to unhealthy parts of the body. Suppose you have a sluggish liver. Sit on Padmasana. Close your eyes. Inhale gently till you count OM 3 times. Then retain breath till you count OM 6 times. Direct the Prana to the region of the liver. Concentrate your mind there. Fix your attention to that area. Imagine that Prana is interpenetrating all the tissues and the cells of the lobes of the liver and doing its curative, regenerating and constructive work there. Faith, imagination, attention and interest play a very important part in curing disease by taking Prana to the diseased areas. Then slowly exhale. During exhalation imagine that the morbid impurities of the liver are thrown out. Repeat this process 12 times in the morning and 12 times in the evening. Sluggishness of liver will vanish in a few days. This is a drugless treatment. This is nature-cure. You can take the Prana to any part of the body during Pranayama and cure any kind of disease, be it acute or chronic. Try once or twice in healing yourself. Your convictions will grow stronger. Why do you cry like the lady who is crying for ghee when she has butter in her hand, when you have a cheap, potent, easily available remedy or agent Prana at your command at all times! Use it judiciously. When you advance in your concentration and practice, you can cure many diseases by mere touch. In the advanced stages, many diseases are cured by mere will.
Distant Healing
You can fix hours of appointment with them through correspondence. You can write to them: “Get ready at 4 a.m. Have a receptive mental attitude. Lie down in an easy chair. Close your eyes. I shall transmit my Prana.” Say mentally to the patient: “I am transmitting a supply of Prana (vital force).” Do Kumbhaka when you send the Prana. Practise rhythmical breathing also. Have a mental image that the Prana is leaving your mind when you exhale; it is passing through space and is entering the system of the patient. The Prana travels unseen like the wireless (radio) waves and flashes like lightning across space. The Prana that is coloured by the thoughts of the healer is projected outside. You can recharge yourself with Prana by practising Kumbhaka. This requires long, steady and regular practice.
Relaxation
Relaxation of Mind
Sit for 15 minutes in a relaxed and easy comfortable position. Close your eyes. Withdraw the mind from outside objects. Still the mind. Silence the bubbling thoughts. Think that the body is like a coconut shell and you are entirely different from the body. Think that the body is an instrument in your hands. Identify yourself with the all-pervading Spirit or Atman. Imagine that the whole world and your body are floating like a piece of straw in this vast ocean of Spirit. Feel that you are in touch with the Supreme Being. Feel that the life of the whole world is pulsating, vibrating and throbbing through you. Feel that the ocean of life is gently rocking you on its vast bosom. Then open your eyes. You will experience immense mental peace, mental vigour and mental strength. Practise and feel this.
Importance and Benefits of Pranayama
“How could Jnana, capable of giving Moksha, arise certainly without Yoga? And even Yoga becomes powerless in securing Moksha when it is devoid of Jnana. So the aspirant after emancipation should practise (firmly) both Yoga and Jnana” (Yogatattva Upanishad).
“Tatah kshiyate prakasavaranam—Thence the covering of the light is destroyed” (Yoga Sutras—II-52). Tamas and Rajas constitute the covering or veil. This veil is removed by the practice of Pranayama. After the veil is removed, the real nature of the soul is realised. The Chitta is by itself made up of the Sattvic particles, but it is enveloped by Rajas and Tamas, just as the fire is enveloped by smoke. There is no purificatory action greater than Pranayama. Pranayama gives purity and the light of knowledge shines. The Karma of the Yogi, which covers up the discriminative knowledge is destroyed as he practises Pranayama. By the magic panorama of desire, the essence, which is luminous by nature is covered up and the Jiva or individual soul is directed towards vice. This Karma of the Yogi which covers up the Light and binds him to repeated births, becomes attenuated by the practice of Pranayama every moment and is destroyed eventually. The afflictions and sins constitute the cover according to Vachaspati.
Manu says: “Let the defects be burnt up by Pranayama.” Vishnu Purana speaks of Pranayama as an accessory to Yoga: “He who wants the air known as Prana by practice is said to have secured Pranayama.”
“Dharanasu cha yogyata manasah—The mind becomes fit for concentration” (Yoga Sutras, II-53). You will be able to concentrate the mind, nicely after this veil of the light has been removed. The mind will be quite steady like the flame in a windless place as the disturbing energy has been removed. The word Pranayama is sometimes used collectively for inhalation, retention and exhalation of breath and sometimes for each of these severally. When the Prana Vayu moves in the Akasa-Tattva, the breathing will be lessened. At this time it will be easy to stop the breath. The velocity of the mind will be slowly lessened by Pranayama. It will induce Vairagya.
If you can suspend one inch or digit of breath inside, you will obtain the powers of foretelling; if you can suspend two inches within, you will get the power of thought-reading, for suspending the breath for three inches, levitation; for four inches, psychometry, clairaudience, etc; for five inches, moving about unseen by anybody in the world; for six inches, the power of ‘Kaya Siddhi’; for seven inches, entering the body of another man (Parakaya Pravesa); for eight inches, the power to remain always young; for nine inches, the power to make Devas to work as your servants; for ten inches Anima, Mahima and other Siddhis; and for eleven inches, you will attain oneness with Paramatman. When through great practice the Yogi can perform Kumbhaka for full three hours, then he can balance himself on his thumb. He undoubtedly attains all kinds of Siddhis. Just as fire destroys the fuel, so also Pranayama destroys the bundles of sins. Pratyahara makes the mind calm. Dharana steadies the mind. Dhyana makes one forget the body and the world. Samadhi brings infinite Bliss, Knowledge, Peace and Liberation.
During Yogic Samadhi, the flame of the Yogagni (fire of Yoga) extending from navel to the head melts the Amrita in the Brahmarandhra. The Yogi drinks this with joy and ecstasy. He can remain without food and drink for months by drinking this Yogic nectar alone.
The body becomes lean, strong and healthy. Too much fat is reduced. There is lustre in the face. Eyes sparkle like a diamond. The practitioner becomes very handsome. Voice becomes sweet and melodious. The inner Anahata sounds are distinctly heard. The student is free from all sorts of diseases. He gets established in Brahmacharya. Semen gets firm and steady. The Jatharagni (gastric fire) is augmented. The student becomes so perfect in Brahmacharya that his mind will not be shaken even if a fairy tries to embrace him. Appetite becomes keen. Nadis are purified. The Vikshepa is removed and the mind becomes one-pointed. Rajas and Tamas are destroyed. The mind is prepared for Dharana and Dhyana. The excretions become scanty. Steady practice arouses inner spiritual light, happiness and peace of mind. It makes him an Urdhvareto-Yogi. Advanced students only will get all the other Siddhis mentioned above.
The mind of a man can be made to transcend ordinary experience and exist on a plane higher than that of reason known as superconscious state of concentration and get beyond the limit of concentration. He comes face to face with facts which ordinary consciousness cannot comprehend. This ought to be achieved by proper training and manipulation of the subtle forces of the body so as to cause them to give, as it were, an upward push to the mind into the higher regions. When the mind is so raised into the superconscious state of perception, it begins to act from there and experiences higher facts and higher knowledge. Such is the ultimate object of Yoga, which can be achieved by the practice of Pranayama. The control of the vibratory Prana means to a Yogi, the kindling of the fire of supreme knowledge, the realisation of the Self.
Special Instructions
2. Before you sit for Pranayama practice, thoroughly clean the nostrils well. You can take a small quantity of fruit-juice or a small cup of milk or coffee even before the practice. When you finish the practice take a cup of milk or light tiffin after 10 minutes.
3. Have one sitting only in the morning during summer. If there is heat in the brain or head, apply Amla oil or butter on the head before you take your bath. Take Misri Sherbat by dissolving sugar candy in water. This will cool your whole system. Do Sitali Pranayama also. You will not be affected by the heat.
4. Strictly avoid too much talking, eating, sleeping, mixing with friends and exertion. “Verily Yoga is not for him who eateth too much, nor who abstaineth to excess, is addicted to too much sleep nor even to wakefulness” (Gita VI-16). Take a little ghee with rice when you take your meals. This will lubricate the bowels and allow Vayu to move downwards freely.
5. “Mitaharam vina yastu yogarambham tu karayet, Nanaroga bhavettasya kinchid yogo na sidhyati—Without observing moderation of diet, if one takes to the Yoga practices, he cannot obtain any benefit but gets various diseases” (Ghe.S. Chap. V-16).
6. Perfect celibacy for six months or one year will doubtless enable you to acquire rapid progress in the practice and in spiritual advancement. Do not talk with ladies. Do not laugh and joke with them. Shun their company entirely. Without Brahmacharya and dietetic regulations if you practise Yogic exercises, you will not get maximum benefit in the spiritual practices. But, for ordinary health you can practise mild exercises.
7. Be regular and systematic in your practice. Never miss a day. Stop the practice when you are ailing seriously. Some people twist the muscles of the face when they do Kumbhaka. It should be avoided. It is a symptom to indicate that they are going beyond their capacity. This must be strictly avoided. Such people cannot have a regulated Rechaka and Puraka.
8. Obstacles in Yoga: “Sleeping in day time, late vigil over night, excess of urine and faeces, evil of unwholesome food and laborious mental operation with Prana.” When one is attacked by any disease, he says that the disease is due to the practice of Yoga. This is a serious mistake.
9. Get up at 4 a.m. Meditate or do Japa for half an hour. Then do Asanas and Mudras. Take rest for 15 minutes. Then do Pranayama. Physical exercises can be conveniently combined with Asanas. If you have sufficient time at your disposal, you can have it after finishing all the Yogic exercises and meditation. Pranayama can also be performed as soon as you get up from bed just before Japa and meditation. It will make your body light and you will enjoy the meditation. You must have a routine according to your convenience and time.
10. Maximum benefit can be derived if Japa also is done during the practice of Asanas and Pranayama.
11. It is always better to start Japa and meditation in the early morning at 4 a.m., as soon as you get up from bed. At this time the mind is quite calm and refreshed. You can have good concentration.
12. Vast majority of persons waste their precious time in the early morning in answering the calls of nature for half an hour and washing their teeth for another half an hour. This is bad. Aspirants should try to defecate within 5 minutes and cleanse their teeth within 5 minutes. If the bowels are constipated, have vigorous practice of Salabha, Bhujanga and Dhanur Asanas for 5 minutes as soon as you get up from bed. If you are habituated to answer the call of nature, late, you can do so after finishing the Yogic exercises.
13. First do Japa and meditation. Then you can take to Asana and Pranayama exercises. Then finish the course of practice by another short sitting in meditation.
14. AS there is always some drowsiness when you get up from bed, it is desirable to do some Asanas and a little Pranayama for five minutes just to drive off this drowsiness and to make you fit for meditation. The mind gets one-pointed after the practice of Pranayama. Pranayama, though it concerns with the breath, gives good exercise for various internal organs and the whole body.
15. The general order of doing Kriyas is: First do all Asanas, then Mudras, then Pranayama and then Dhyana. Since the early morning time is suitable for meditation, you can follow this order: Japa, Meditation, Asanas, Mudras and Pranayama. This is a better way. You can follow the order which is suitable to you. After doing Asanas, take rest for five minutes and then begin Pranayama.
16. Some Hatha Yogic books interdict cold bath in the early morning. Probably the reason may be that one may catch cold or develop any complaint of the lungs, if he takes cold bath at 4 a.m. particularly in cold places like Kashmir, Mussoorie, Darjeeling, etc. There is no restriction in hot places. I am always in favour of cold baths before one starts the Yogic practices as it is refreshing and stimulating. It drives off drowsiness. It brings in equilibrium of circulation of blood. There is a healthy flow of blood towards the brain.
17. Asanas and Pranayama remove all sorts of diseases, improve health, energise digestion, invigorate the nerves, straighten the Sushumna Nadi, remove Rajas and awaken Kundalini. Practice of Asanas and Pranayama bestows good health and steady mind. As no Sadhana is possible without good health and as no meditation is possible without a steady mind, Hatha Yoga is of immense use for Dhyana Yogins, Karma Yogins, Bhaktas and Vedantins as well.
18. The maintenance of the body is impossible without Asanas or any kind of physical exercises or activities. Even an orthodox Vedantin is an unconscious Hatha Yogi. He practises some kind of Asana daily. He practises Pranayama also unconsciously because during meditation, Pranayama comes by itself.
19. Whenever you feel uneasy, depressed or dejected, practise Pranayama. You will be at once filled with new vigour, energy and strength. You will be elevated, renovated and filled with joy. Do this and try. Before you begin to write something, an essay, an article or a thesis, do Pranayama first. You will bring out beautiful ideas and it will be an inspiring, powerful and original production.
20. Be regular in the practice. Regularity in the practice is very necessary if one wants to realise the maximum benefits of Asanas and Pranayama. Those who practise by fits and starts will not derive much benefit. Generally people practise for two months in the beginning with great enthusiasm and leave off the practice. This is a sad mistake. They always want a Yogic teacher by their side. They have got the effeminate leaning mentality. They are lazy, torpid and slothful.
21. People do not want to remove Mala (impurity) by selfless service and Vikshepa by Yogic practices. They at once jump to awaken the Kundalini and raise Brahmakara Vritti. They will only break their legs. Those who attempt to awaken the Kundalini by Asanas and Pranayama, should have purity in thought, word and deed. They should have mental and physical Brahmacharya. Then only they can enjoy the benefits of awakening the Kundalini.
22. Sow the seed of spirituality in your young age. Do not waste Virya. Discipline the Indriyas and mind. Do Sadhana. When you become old, it will be difficult for you to do any rigid Sadhana. Therefore be on the alert during your teens; you will see for yourself in a short time the particular benefits you derive from particular kinds of Sadhana.
23. When you advance in spiritual practices, you must observe strict Mouna (vow of silence) for 24 hours continuously. This must be continued for some months also. Everyone should select a course of few exercises in Asana, Pranayama and meditation according to one’s temperament, capacity, convenience and requirement.
24. It is quite possible for a man to practise celibacy, albeit there are various sorts of temptations and distractions. A well-disciplined life, study of scriptures, Satsanga, Japa, Dhyana, Pranayama, Sattvic and moderate diet, daily introspection, and enquiry, self-analysis and self-correction, Sadachara, practice of Yama, Niyama, physical and verbal Tapas, all will pave a long way in the attainment of this end. People have irregular, unrighteous, immoderate, irreligious, undisciplined life. Hence they suffer and fail in the attainment of the goal of life. Just as the elephant throws sand on its own head, so also they themselves bring difficulties and troubles on their own heads on account of their foolishness.
25. Do not shake the body unnecessarily. By shaking the body often the mind also is disturbed. Do not stretch the body every now and then. The Asana should be steady and firm as a rock when you do Pranayama, Japa and meditation.
26. You must find out for yourself according to your health and constitution what sort of dietetic regulation will suit and what particular Pranayama will exactly help you. Then only you can safely proceed with your Sadhana. First read all the instructions of the various exercises given in this book from the beginning to the end. Clearly understand the technique. If you have any doubts, just ask any Yogic student to demonstrate and then practise it. This is the safest method. You should not select any one of the exercise at random and begin to practise it in a wrong way.
27. In all the exercises I have suggested Mantra ‘OM’ as the time-unit. You can have your Guru Mantra, Rama, Siva, Gayatri or mere number as the time-unit according to your inclination. Gayatri or OM is the best for Pranayama. In the beginning you must observe some time-unit for Puraka, Kumbhaka and Rechaka. The time-unit and the proper ratio comes by itself when you do the Puraka, Kumbhaka and Rechaka as long as you can do it comfortably. When you have advanced in the practice, you need not count or keep any unit. You will be naturally established in the normal ratio through force of habit.
28. For some days in the beginning you must count the number and see how you progress. In the advanced stages, you need not distract the mind in counting. The lungs will tell you when the required number is finished.
29. Do not continue the Pranayama when you are fatigued. There must be always joy and exhilaration of spirit during and after the practice. You should come out of the practice fully invigorated and refreshed. Do not bind yourself by too many rules (Niyamas).
30. Do not take bath immediately after Pranayama is over. Take rest for half an hour. If you get perspiration during the practice, do not wipe it with a towel. Rub it with your hands. Do not expose the body to the chill draughts of air when you perspire.
31. Always inhale and exhale very slowly. Do not make any sound. In Pranayamas like Bhastrika, Kapalabhati, Sitali and Sitkari, you can produce a little mild or the lowest possible sound.
32. You should not expect the benefits after doing it for 2 or 3 minutes only for a day or two. At least you must have 15 minutes daily practice in the beginning regularly for days together. There will be no use if you jump from one exercise to another everyday. You must have a particular exercise for your daily Abhyasa, which you should improve to a high degree. Other exercises of course, you can have for occasional practice along with the daily exercise. You must have Bhastrika, Kapalabhati and ‘Easy Comfortable Pranayama’ for your daily practice; and Sitali, Sitkari, etc., can be practised occasionally.
33. The Puraka is otherwise known as ‘Nissvasa’ and Rechaka is known as ‘Uchhvasa’. The mental process in Kevala Kumbhaka is called ‘Sunyaka’ form of breath regulation. Steady, systematic practice and gradual increase of Kumbhaka is known as ‘Abhyasa Yoga’, swallowing of air and living on this air alone is known as ‘Vayubhakshana’.
34. The author of Sivayoga Dipika describes three kinds of Pranayama: Prakrita, Vaikrita and Kevala Kumbhaka. “If the Prana is in the form of breath inhaled and exhaled, on account of its natural quality of going out and coming in, the Pranayama is known as Prakrita. If the Prana is restrained by the threefold means of throwing out, taking in and stopping the breath in accordance with the rules prescribed in the Sastras, it is called Vaikrita or artificial. But with great men who have risen above these two kinds of restraining breath, the sudden restraining of the vital currents directly (without inspiration and expiration), is Kevala Kumbhaka. Prakrita Pranayama belongs to Mantra Yoga. Vaikrita belongs to Laya Yoga.”
35. “That is called Kumbhaka (cessation of breath) when there is neither expiration nor inspiration and the body is motionless, remaining still in one state. Then he sees forms like the blind, hears sounds like the deaf and sees the body like wood. This is the characteristic of one who has attained quiescence.”
36. Patanjali does not lay much stress on practice of different kinds of Pranayama. He mentions: “Exhale slowly, then inhale and retain the breath. You will get a steady and calm mind.” It is only the Hatha Yogins who developed Pranayama as a science and have mentioned various exercises to suit different persons.
37. “Spread a tiger-skin or a deer-skin or a fourfold blanket. Over this spread a piece of white cloth. Then sit for the Pranayama practice facing the North.”
38. Some would take the order as exhaling, inhaling and retaining; others as inhaling, retaining and exhaling. The latter is more common. In Yajnavalkya, we find the different kinds of breath regulation mentioned in the order of Puraka, Kumbhaka and Rechaka; whereas, in Naradiya text we have them in the order of Rechaka, Puraka and Kumbhaka. The two are to be regulated as optional alternatives.
39. A Yogi should always avoid fear, anger, laziness, too much sleep or waking and too much food or fasting. If the above rule be well strictly practised, each day, spiritual wisdom will arise of itself in three months without doubt; in four months, he sees the Devas; in five months he knows or becomes a Brahmanishtha; and truly in six months he attains Kaivalya at will. There is no doubt.
40. A neophyte should do Puraka and Rechaka only without any Kumbhaka for some days. Take a long time to do Rechaka. The proportion for Puraka and Rechaka is 1:2.
41. Pranayama in its popular and preparatory form may be practised by every one in any posture whatsoever, sitting or walking; and yet is sure to show its benefits. But to those who practise it in accordance with the specific methods prescribed, fructification will be rapid.
42. Gradually increase the period of Kumbhaka. Retain for 4 seconds in the first week, for 8 seconds in the second week, for 12 seconds in the third week and so on, till you are able to retain the breath to your full capacity.
43. Common-sense or Yukti should be used throughout your practice. If one kind of exercise is not agreeable to your system, change it after due consideration or consultation with your Guru. This is Yukti. Where there is Yukti, there is Siddhi, Bhukti and Mukti (perfection, enjoyment and salvation).
44. You must so nicely adjust the Puraka, Kumbhaka and Rechaka that you should not experience the feeling of suffocation or discomfort at any stage of Pranayama. You should never feel the necessity of catching hold of a few normal breaths between any two successive rounds. The duration of Puraka, Kumbhaka and Rechaka must be properly adjusted. Exercise due care and attention. Matters will turn to be successful and easy.
45. You must not unnecessarily prolong the period of exhalation. If you prolong the time of Rechaka, the following inhalation will be done in a hurried manner and the rhythm will be disturbed. You must so carefully regulate the Puraka, Kumbhaka and Rechaka that must be absolutely comfortable and perform not only one Pranayama but also the full course or required rounds of Pranayama. Experience and practice will make you alright. Practice makes one perfect. Be steady. Another important factor is that you must have efficient control over the lungs at the end of Kumbhaka to enable you to do the Rechaka smoothly and in proportion with the Puraka.
46. Suryabheda and Ujjayi produce heat. Sitkari and Sitali are cooling. Bhastrika preserves normal temperature. Suryabheda destroys excess of wind; Ujjayi phlegm; Sitkari and Sitali bile; and Bhastrika all the three.
47. Suryabheda and Ujjayi must be practised during winter. Sitkari and Sitali must be practised in summer. Bhastrika can be practised in all seasons. Those persons whose bodies are hot even in winter can practise Sitali and Sitkari during winter season.
48. Goal of life is self-realisation. “This is brought about by means of the subjugation of the body and the senses, the service to a good Guru, the hearing of Vedantic doctrine and constant meditation thereon” (Niralamba Upanishad). “If you are really sincere and if you wish to have a quick, sure success, you must have a systematic routine for Asana, Pranayama, Japa, Meditation, Svadhyaya, etc. You must be very careful in keeping up Brahmacharya. Effective means to control the mind are the attainment of spiritual knowledge, association with the wise, the entire abdication of all Vasanas and control of Prana” (Muktikopanishad).
49. Once again I will tell you that Asana, Pranayama, Japa, Dhyana, Brahmacharya, Satsanga, solitude, Mouna, Nishkama Karma are all absolutely necessary for spiritual attainments. One can hardly obtain perfection in Raja Yoga without Hatha Yoga. At the end of Kumbhaka you should withdraw the mind from all the objects. By gradual practice you will be established in Raja Yoga.
50. Some students who are studying Vedantic books think that they are Jnanis and they ignore Asanas, Pranayama, etc. They also should practise these, till they are perfect in Shat-Sampat of the Sadhana-Chatushtaya—Sama, Dama, etc.,—the preliminary qualifications of Jnana Yoga.
51. Do not hesitate. Do not be waiting to get a Guru who will sit by your side and watch you daily for a long time. If you are sincere, regular and systematic and if you follow rules and instructions of this book very carefully, there will be no trouble at all. You will undoubtedly get success. Slight errors may crop up in the beginning, it does not matter. Do not unnecessarily be alarmed. Do not give up the practice. You will yourself learn how to adjust. Common-sense, instinct, the shrill inner voice of the soul will help you in the path. Everything will come out 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
Sit erect in Padmasana or Siddhasana. Close your eyes. Draw the air slowly through the left nostril as long as you can do with comfort. Keep the right one closed with your right thumb. Repeat OM mentally. Then retain the breath. Have the attention well directed towards the solar plexus. Concentrate your mind there. Have the thought centred upon it. Do not make any undue strain of the mind or undue effort of any kind. Direct consciously the Prana to the region of solar plexus through the retained breath. Imagine: “I am breathing in Prana, happiness, joy, strength, vigour, love.” Then slowly exhale through the right nostril. Then inhale through the right nostril, retain it as before and exhale through the left. Repeat the process 12 times in the morning. Fear, depression, weakness and other undesirable emotions, which stand in the way of spiritual advancement, will vanish. You will become more and more confident of success in Self-realisation.
Pancha Dharana
Prithvi Dharana
There are five elements, viz., Prithvi, Apas, Agni, Vayu and Akasa. To the body of the five elements, there is the five fold Dharana. From the feet to the knees is said to be the region of the Prithvi. It is four-sided in shape, yellow in colour and has its Varna the Sanskrit letter ‘L’ along the region of the earth, i.e., from the feet to the knees. Contemplating upon this, one should perform Dharana there for a period of two hours daily. He then attains mastery over the earth. Death does not trouble him since he has obtained mastery over the ‘earth’ element.
Ambhasi Dharana
The region of Apas is said to extend from the knees to the anus. Apas is semi-lunar in shape and white in colour. It has the letter ‘Va’ for its Bijakshara—seed-letter. Carrying Up the breath with the letter ‘Va’ along the region of Apas, one should contemplate on God Narayana, having four arms, a crowned head, dressed in orange-colour clothes and as decayless. Practising Dharana there daily for a period of two hours, he is freed from all sins. Then there is no fear for him from water.
Agneyi Dharana
From the anus to the heart is said to be the region of Agni. Agni is triangular in shape, red in colour and has the letter ‘R’ for its Bija. Raising the breath with the letter ‘Ra’ along the region of fire, one should contemplate on Rudra, who has three eyes, who grants all wishes and who is of the colour of mid-day sun. Practising Dharana there daily for a period of two hours, he is not burnt by fire, even though his body enters into the fire-pit.
Vayavya Dharana
From the heart to the middle of the eyebrows is said to be the region of Vayu. It is black in colour and shines with the letter ‘Ya’. Carrying the breath along the region of Vayu, one should contemplate on Isvara, the omniscient. The Yogi does not meet his death through Vayu.
Akasa Dharana
From the centre of the eyebrow to the top of the head is said to be the region of Akasa. It is circular in shape, smoky in colour and shines with the letter ‘Ha’. Raising the breath along the region of Akasa, one should contemplate on Sadasiva. By practising this Dharana one obtains the power of levitation. The Yogi gets all the Siddhis. Story of Yogi Bhusunda
The Inner Factory
The waste products of food are carried along the large intestine which is six feet in length to the rectum where it is retained as faecal matter. When the nervous impulse is carried to the rectum from the defaecation centre in the spinal cord, it is discharged through the anus, the terminal opening of the alimentary canal.
The kidneys, that are situated in the loins, on each side, eliminate the urine from the blood and send it through two tubes called the ureters to the reservoir of urine called ‘bladder’. From the bladder it is discharged through the urethra.
The nervous system consists of cerebrum of forebrain, cerebellum or hind brain, spinal cord and the sympathetic nerves. There are various centres in the brain for hearing, seeing, tasting, smelling, speaking, etc. The different impulses from the hands when a finger is stung by a scorpion are carried through the sensory nerves to the spinal cord and from the spinal cord to brain. Mind that has taken its seat in the brain, reacts. It feels. An impulse travels from the spinal cord and thence along the motor nerves to the hand. At once the hand is taken back from the scorpion. This is all done in the twinkling of an eye. The sympathetic nerves supply the internal organs of the abdomen, liver, spleen, heart, etc.
Now I will describe, how this vital fluid semen is manufactured. The two testes or seeds that are located in the scrotal bag are called secretory glands. These cells of the testes have been endowed with the peculiar property of securing semen drop by drop from the blood, just as the bees collect honey in the honey comb. Then this fluid is taken by the two spermatic ducts or tubes to the two small bags or reservoirs for the semen called Vesiculae Seminalis (seminal bags), one on each side. Under excitement it is thrown out by small ducts called ejaculatory ducts into the portic portion of urethra or urinary canal, where it is mixed with the prostatic juice, secreted by the prostate glands. Who is the real Director of these internal organs? Who has created this subtle, internal, magnanimous machinery? Are you not struck with awe and wonder, my dear friends, when you think for a moment seriously about the Divine Grandeur and Divine Glory, that are exhibited in the structure of these miraculous mechanisms, heart, lungs, brain, etc? How harmoniously do they work! Who converts food into blood? Who pumps the blood into the arteries? It is He. Feel His indwelling presence. Pay your silent homage to Him. Glory, Glory, unto the Lord, the Creator of this wonderful body, His own image, His own dwelling house, the Navadvarapuri, the nine-gated city!
Yogic Diet
Diet is of three kinds, viz., Sattvic diet, Rajasic diet and Tamasic diet. Milk, fruits, cereals, butter, tomatoes, cheese, spinach are Sattvic food-stuffs. They render the mind pure. Fish, eggs, meat, etc., are Rajasic food-stuffs. They excite the passionate nature of man. Beef, onions, garlic, etc., are Tamasic food stuffs. They fill the mind with inertia and anger. Lord Krishna says to Arjuna in the Gita (XVIII: 8-10): “The food which is dear to each is threefold. Hear thou the distinction of these. The foods which increase vitality, energy, vigour, health and joy and which are delicious, bland substantial and agreeable are dear to the pure. The passionate man desires foods that are bitter, sour, saline, excessively hot, pungent, dry and burning and which produce pain, grief and disease. The food which is stale, tasteless, putrid, rotten and impure is dear to the Tamasic.”
Food is of four kinds. There are liquids which are drunk; solids which are pulverised by the teeth and eaten; some solids which are taken in by licking; and soft articles that are swallowed without mastication. All articles of food should be thoroughly masticated in the mouth. Then only they can be readily digested, easily absorbed and assimilated in the system.
The diet should be such as can maintain physical efficiency and good health. The well-being of a man depends rather on perfect nutrition than on anything else. Various sorts of intestinal diseases, increased susceptibility to infectious diseases, lack of high vitality and power of resistance, rickets, scurvy, anaemia or poverty of blood, beriberi, etc., are all due to faulty nutrition. It should be remembered that it is not so much the climate, as food which plays a vital part in producing a healthy strong man or a weakling suffering from a host of diseases. A knowledge of the science of dietetics is essential for every man if he wants to keep up physical efficiency and good health. He should be able to make out a cheap, well-balanced diet from certain articles of diet. Then only all the members of his family will be hale and hearty. What is wanted is a well-balanced diet but not a rich one. A rich diet produces diseases of the liver, kidney, pancreas. A well-balanced diet helps a man to grow, and turn out much work, increases his body weight and keeps up the efficiency and a high standard of vigour and vitality. A man is what he eats. This is a truism indeed.
Food is required for two purposes: 1) to maintain our body-heat and 2) to produce new cells and to make up for the wear and tear of our bodies. Foodstuffs contain proteins, carbohydrates, hydrocarbons, phosphates, salt, various kinds of ashes, water, vitamins, etc. Protein substances are nitrogenous. They build the tissues of the body. They are present in abundance in dal, milk, etc. They are called ‘tissue-builders’. Proteins are complex organic compounds which contain carbon, hydrogen, oxygen and nitrogen and sometimes sulphur, phosphorus and iron. Starches are carbohydrates. They are present in abundance in rice. Carbohydrates are ‘energy-producers’ or heat givers. Carbohydrates are substances, like starch, sugar or gum and contain carbon, hydrogen and oxygen. Hydrocarbons or fats are present in ghee and vegetable oils. Fats are compounds of glycerine with fatty acids. The human machine of the body necessarily needs lubrication. Butter, cream, cheese, olive-oil, groundnut-oil, mustard-oil are good for lubrication.
A well-balanced diet is one in which the different principles of diet that go to keep the body and mind in perfect health and harmony exist in proper proportions. Milk is perfect food, because it contains all nutritious principles in proper well-balanced proportions. The protein, fat and carbohydrate should be in right proportion. They should be of the right kind also. If a diet contains too much of one thing or too little of another, if it is faulty in one way or the other by being deficient or preponderating in one or more important constituents of food, then it is called an ill-balanced or faulty diet. This will lead to malnutrition, stunted growth, physical deficiency, etc. Many diseases take their origin from malnutrition. If the food is nutritious, wholesome and well-balanced, one has good power of endurance and physical efficiency. If he has physical efficiency he can turn out more work. Some take milk as an animal diet, while some others regard egg as vegetable diet. All these people are under a delusion. Milk is a vegetable diet, while egg is an animal diet. This is the emphatic declaration of learned sages. Yogic students should give up eggs. All the nutritive principles are found in milk, butter, cheese, fruits, almonds, tomatoes, carrots and turnips.
The important digestive juices are saliva in the mouth, gastric juice in the stomach, and pancreatic juice, bile and intestinal juice (succus entericus) in the small intestines. Saliva is alkaline. It is secreted by the salivary glands. It digests starches. Gastric juice is acidic in reaction. It contains hydrochloric acid. It is secreted by the gastric glands. It digests proteins. Pancreatic juice digests starches, proteins and fats. It contains three kinds of digestive ferments. It is manufactured by the pancreas. Bile is secreted by the liver. It digests fats. The food-stuffs are rendered into chyle by the action of these digestive juices, which is absorbed by the lacteals of the small intestines.
Gluttons and epicureans cannot dream to get success in Yoga. He who takes moderate diet, he who has regulated his diet can become a Yogi. That is the reason why Lord Krishna says to Arjuna: “Verily Yoga is not for him who eateth too much, nor who abstaineth to excess, nor who is too much addicted to sleep, nor even to wakefulness, Arjuna. Yoga killeth out all pain for him who is regulated in eating and amusement, regulated in performing actions, regulated in sleeping and waking” (Gita, VI: 16,17). Take pleasant, wholesome and sweet food half-stomachful, fill the quarter-stomach with pure water and allow the remaining quarter free for expansion of gas. This is moderate diet.
All articles that are putrid, stale, decomposed, fermented, unclean, twice-cooked, kept overnight should be abandoned. The diet should be simple, light, bland, wholesome, easily digestible and nutritious. He who lives to eat is a sinner but he who eats to live is a saint. The latter should be adored. If there is hunger, food can be digested well. If you have no appetite do not take anything; give rest to the stomach.
A good quantity of food overworks the stomach, induces capricious appetite and renders the tongue fastidious. Then it becomes very difficult to please the tongue. Man has invented many kinds of dishes just to satisfy his palate and has made his life very complex and miserable. He calls himself a civilised and cultured man when he is really ignorant and deluded by the senses. His mind gets upset when he cannot get his usual dishes in a new place. Is this real strength? He has become an absolute slave of his tongue. This is bad. Be natural and simple in eating. Eat to live and do not live to eat. You can be really happy and can devote much time to Yogic practices.
A Yogic student who spends his time in pure meditation only, wants very little food. One or one and a half seer of milk and some fruits will suffice. But when he comes on the platform for work he wants abundant nutritious food. A man who does immense labour (physical work) wants more food.
Meat is not at all necessary for the keeping up of health. Meat-eating is highly deleterious to health. It brings a host of ailments such as tape-worm, albuminuria and other diseases of the kidneys. After all, man wants very little on this earth. Killing of animals for food is a great sin. Instead of killing the egoism and the idea of ‘mine-ness’ ignorant people kill innocent animals under the pretext of sacrifice to Goddess but it is really to satisfy their tongues and palates. Horrible! Most inhuman! Ahimsa Paramo Dharmah. Ahimsa is the first virtue that a spiritual aspirant should possess. We should have reverence for life. Lord Jesus says: “Blessed are the merciful, for they shall obtain mercy.” Lord Jesus and Mahavir shouted at the top of their voice: “Regard every living being as thyself and harm no one.” The law of Karma is inexorable, unrelenting and immutable. The pain you inflict upon another will rebound upon you and the happiness you radiate to another will come back to you, adding to your happiness.
Dr. J. Oldfield, Senior Physician, Lady Margaret Hospital, writes: “Today there is the chemical fact in the hands of all, which none can gainsay that the products of the vegetable kingdom contain all that is necessary, for the fullest sustenance of human life. Flesh is an unnatural food, and therefore, tends to create functional disturbances. As it is taken in modern civilisation, it is infected with such terrible diseases (readily transferable to man), as cancer, consumption, fever, intestinal worms, etc., to an enormous extent. There is little need for wonder that flesh-eating is one of the most serious causes of the diseases that carry off ninety-nine out of every hundred people that are born.”
Meat-eating and alcoholism are closely allied. The craving for liquor dies a natural death when the meat diet is withdrawn. The question of birth-control becomes very difficult in the case of those who take meat-diet. To them mind-control is absolutely impossible. Mark how the meat-eating tiger is ferocious, and the cow, elephant, which live on vegetable matter are mild and peaceful! Meat has a direct evil influence on the compartments of the brain. The last step in the spiritual advancement is the giving up of meat-diet. The divine light will not descend if the stomach is loaded with meat-diet. In large meat-eating countries cancer mortality is very high. Vegetarians keep up the sound health till old age. Even in the West in the hospitals, doctors are now putting patients on vegetable diet. They convalesce very quickly.
Pythagoras, the Grecian Sage, condemned meat diet as sinful food! Just hear what he says: “Beware! O mortals, of defiling your bodies with sinful food! There are cereals, there are fruits bending the branches down by their weight, and luxurious grapes on the vines. There are sweet vegetables and herbs, which, the flame, digestive fire, can render palatable and mellow. Nor are you denied milk nor fragrance of the aroma of the thyma flower, the bountiful earth offers you an abundance of pure food and provides for meals obtainable without slaughter and bloodshed.”
If you want to stop taking mutton, fish, etc., just see with your own eyes the pitiable, struggling condition at the time of killing sheep. Now mercy and sympathy will arise in your heart. Then you will determine to give up flesh-eating. If you fail in this attempt, just change your environments and live in a vegetarian hotel where you cannot get mutton and fish. Move in that society where there is only vegetable diet. Always think of the evils of flesh-eating and the benefits of a vegetable diet. If this also cannot give you sufficient strength to stop this habit, go to the slaughter house and butcher’s shop and personally see the disgusting rotten muscles, intestines, kidneys and other nasty parts of the animal, which emit bad smell. This will induce Vairagya in you and a strong disgust and hatred towards meat-eating.
It is not only heinous but an atrocious crime to kill a cow or a goat which gives invaluable milk, butter, etc. O self-deluded ignorant cruel man! do not kill these innocent beings. Terrible torture awaits you on the day of judgment. You are morally responsible for all your acts. The law of Karma is infallible. Killing of cows tantamounts to killing one’s own mother. What right have you got to take away the lives of these innocent animals which give you milk to nourish your body? This is a most brutal, inhuman, heart-rending act. The slaughter of cows, goats and other animals should be immediately stopped by legislation. The animal that is taken for slaughter causes various sorts of poisons in the blood on account of its fear and anger. The vegetarian diet can fully supply the dietetic needs of the body. Therefore, such cruelties are unwarranted.
I shall speak a word now on vitamins. Vitamins are also required in the diet. They build the bodies. If they are absent or deficient, the body cannot grow and deficiency diseases such as rickets, scurvy, etc., result. They are present in very small quantities in foods. They are like a spark which ignites the fire of nutrition. There are four important kinds of vitamins: Vitamin A, Vitamin B, Vitamin C and Vitamin D. Vitamin A is present in milk. Vitamin B is present in the unpolished rice and tomato juice. Deficiency of Vitamin B causes beriberi. Those who eat polished rice get this disease. Vitamin C is found in vegetables, fruits and green leaves. This vitamin is destroyed by cooking, tinning. Sailors suffer from scurvy, because they cannot get fresh vegetables and fruits during long voyage. They generally take with them the juice of lemons. This prevents the development of scurvy. Vitamin D is present in milk, butter, eggs, cod-liver oil, etc. Absence or deficiency of vitamin D causes rickets in children.
Food is nothing but a mass of energy. Food supplies energy to the body and mind. If you can draw this energy from your pure will, if you know the Yogic technique of absorbing the energy directly from the sun or cosmic Prana, you can maintain the body with this energy and can dispense with food altogether. The Yogi gets Kayasiddhi or perfection of the body.
If food is completely digestible it will produce constipation. Food should contain some residue of fibres or husks which will form faecal matter. No water should be taken when digestion is going on in the stomach. It will dilute the digestive juice and impair digestion. You can take a glassful of water when you have finished your meals.
Where can Sannyasins who live on public alms get a well-balanced diet? They get on some days pungent stuffs only, on some other days sweetmeats only, on some other days sour things only. But they draw the required energy through the power of meditation. This unique, Yogic method is unknown to the medical profession and scientists. Whenever the mind is concentrated, a divine wave bathes all the tissues with the divine elixir. All the cells are renovated and vivified.
Fasting is interdicted for practitioners of Yoga as it produces weakness. Occasional mild fast is highly beneficial. It will thoroughly overhaul the system, will give rest to the stomach and intestines and eliminate uric acid. Yogic students can take one full meal at 11 O’clock, a cup of milk in the morning and half a seer of milk and 2 bananas or 2 oranges or 2 apples at night. The night meals should be very light. If the stomach is loaded, sleep will supervene. A diet consisting of milk and fruits alone is splendid menu for students of Yoga.
Simple, natural, non-stimulating, tissue-building, energy-producing, non-alcoholic foods and drinks keep the mind calm and pure and help one in Yogic practices and in the attainment of the goal of life.
Sivananda’s Pranayama
Benefit: The benefits of this Pranayama are incalculable. All the muscles are relaxed. All the nerves are toned. Rhythm and harmony are established in the entire being. Mind is calmed. Circulation is promoted. An inexpressible peace and bliss come to reign within you.
You can do it in the morning while lying in bed. Your mind will become alert for commencing Japa and Dhyana. You can do it when the mind is about to lose balance on account of the setting in of lust, anger or other evil Vrittis; the mind will he filled with a great power that will prevent the evil Vrittis from disturbing it. You can do it just before commencing your study; the mind will be concentrated easily and what you study will be indelibly impressed in your mind. You can do it during your office-work; you will get new strength every time and you will never be tired. When you return home from the office you can practise this Pranayama and you will be recharged with fresh energy.
The greatest advantage is that once you start doing it you will do it very often; and your mind can never find an excuse for not practising this Ati-Sukha-Purvaka Pranayama, very easy and comfortable Pranayama which has all the advantages of Pranayama, without its ‘rules and regulations’. Do it from now without fail.
Kundalini Pranayama
Sit in Padma or Siddha Asana, facing the East or the North.
After mentally prostrating to the lotus-feet of the Satguru and reciting Stotras in praise of God and Guru, commence doing this Pranayama which will easily lead to the awakening of the Kundalini. Inhale deeply, without making any sound.
As you inhale, feel that the Kundalini lying dormant in the Muladhara Chakra is awakened and is going up from Chakra to Chakra. At the conclusion of the Puraka, have the Bhavana that the Kundalini has reached the Sahasrara. The more vivid the visualisation of Chakra after Chakra, the more rapid will be your progress in this Sadhana.
Retain the breath for a short while. Repeat the Pranava or your Ishta Mantra. Concentrate on the Sahasrara Chakra. Feel that by the Grace of Mother Kundalini, the darkness of ignorance enveloping your soul has been dispelled. Feel that your whole being is pervaded by light, power and wisdom.
Slowly exhale now. And, as you exhale feel that the Kundalini Sakti is gradually descending from the Sahasrara, and from Chakra to Chakra, to the Muladhara Chakra.
Now begin the process again.
It is impossible to extol this wonderful Pranayama adequately. It is the magic wand for attaining perfection very quickly. Even a few days’ practice will convince you of its remarkable glory. Start from today, this very moment.
My God bless you with joy, bliss and immortality.
Questions and Answers
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. People are unnecessarily alarmed. You can practise ordinary Pranayama exercises without the help of a Guru. A Guru is necessary if you want to practise Kumbhaka or retention of breath for long time and unite Apana with Prana. The books written by realised Yogins can guide you if you are not able to get a Guru. But it is better to have a Guru by your side or you can get the lessons from him and practise them at home. You can keep regular correspondence with him. You can retain the breath from 1/2 to 1 or 2 minutes without any difficulty or danger. If you cannot get a 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, strong and pure irresistible analytical 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?
A. It will help the student to stop the breath. He can have nice concentration and meditation. He will be free from hunger and thirst. He can change the breath from one nostril to another quite easily. He can have Kevala Kumbhaka also very easily.
Q. What are the symptoms when the Prana and Apana are united and when the Prana passes in Sushumna?
A. When Prana and Apana are united, the united Prana-Apana will pass through the Sushumna and the practitioner will become dead to the world, i.e., he will lose the consciousness of his body, environments and the world but will have perfect awareness. He will feel Divine Thrill, Divine Ecstasy and the experiences of the lower stages of Samadhi. When the Prana proceeds higher in Sushumna, different kinds of experiences at different Chakras are felt by the practitioner (which cannot be described but should be experienced). When the Prana reaches Sahasrara, the Yogi attains Samadhi.
Q. Should one in the practice of Pranayama during Maha Bandha also maintain the proportion 1:4:2?
A. Yes, in Maha Bandha the proportion for inhalation, retention and expiration is 1:4:2.
Q. If one practises Bandhatraya Pranayama and practises Puraka 10 Matras, Kumbhaka 40 Matras and Rechaka 20 Matras, how long must be the pure Kumbhaka and how long the expiratory pause with Uddiyana?
A. In Bandhatraya, beginners need not have any expiratory pause. Advanced students can have it for 5 or 6 seconds. In Bandhatraya, the main Kundalini (1:4:2) is quite sufficient for the union of Prana and Apana.
Q. What is the difference between Tadana Kriya and Maha Vedha?
A. In Tadana Kriya one can breathe in any way. But Maha Vedha Pranayama should be practised as described in Bandhatraya.
Q. Is Pranayama necessary for getting Darsana of the Lord?
A. No.
Q. When the Prana is taken up to the tenth door (Brahmarandhra), on the crown of the head, will the practitioner feel a pinprick ?
A. No.
Q. What is Urdhvaretah Pranayama?
A. While doing Sukha-Purvaka or Loma-Viloma Pranayama one would feel that the Virya is flowing up towards the Sahasrara at the crown of the head in the form of Ojas. This is Urdhvaretah Pranayama.
Q. If I try to keep the ratio 1:4:2 when I practise Pranayama, I am not able to concentrate on my Ishta Devata. If I try to concentrate I cannot keep up the ratio 1:4:2. Kindly advise what to do?
A. Try to keep the ratio for two or three months. A strong habit will be formed and the ratio will be kept up automatically. Then you can concentrate on your tutelary deity. Mind can do only one thing at a time.
Q. What is the object of inhaling through the left nostril and exhaling through the right nostril and vice versa?
A. This will make the breath rhythmical, steady the nerves and the mind and allow the Sushumna Nadi to flow, which will be beneficial for meditation. It will keep up a perfect harmony 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. There is no danger in practising Pranayama, Asanas, etc, if you are careful, and if you use your common-sense. People are unnecessarily alarmed. There is danger in everything, if you are careless.
Q. I am regular in my Sadhana. The jerks still continue though they are not so frequent as before. Kindly advise me on the matter?
A. Through the practice of Pranayama and meditation, the cells and tissues are vivified. They are charged with new Prana. New Pranic currents are generated, These give rise to jerks in the beginning. They will disappear soon.
Q. Will you be kind enough to elucidate ‘Apana Vayu’? We inhale air, thereby oxygen is absorbed by blood-cells as well as plasma. But from that oxygen, how Apana is formed? In what part it resides? What is the nature? How and where Prana and Apana unite? Kindly explain scientifically mentioning parts affected thereby.
A. Apana is not formed from oxygen. Apana is energy. Apana resides in the lower part of the abdomen, in the Muladhara, in the descending colon, rectum and anus. Its nature is downward motion. Its function is ejection of urine, gas and excreta. Prana and Apana are united by Kevala Kumbhaka, Kumbhaka, Muladhara, Jalandhara Bandha and Uddiyana Bandha. They are united in the navel or Manipuraka Chakra.
Q. How is Nadi-Suddhi done?
A. The cleansing of the Nadi (Nadi-Suddhi) is either Samanu or Nirmanu—that is, with or without the use of Bija. According to the first form, the Yogi in Padmasana or Siddhasana offers his prayers to his Guru and meditates on him. Meditation on ‘Yam’ (y:ö) he does Japa of the Bija 16 times through Ida, Kumbhaka with Japa of the Bija 64 times, and then exhalation through the solar Nadi and Japa of Bija 32 times. Fire is raised from Manipura and united with Prithvi. Then following inhalation by the solar Nadi with the Vahni Bija ‘Ram’ (rö) 16 times, Kumbhaka with 64 times Japa of the Bija, followed by exhalation through the lunar Nadi and Japa of the Bija 32 times. He then meditates on the lunar brilliance, gazing at the tip of the nose, and inhales by Ida with Japa of Bija ‘Tham’ (Yö) 16 times. Kumbhaka is done with the Bija ‘Vam’ (v:ö) 64 times. He thinks himself as flooded by nectar, and considers that the Nadis have been washed. He exhales by Pingala with 32 times Japa of the Bija ‘Lam’ (l:ö) and considers himself strengthened thereby.
If you are careless in getting down through the steps of a stair-case, you will fall down and break your bones. If you are careless when you walk in the busy parts of a city, you will be crushed by the motor-car. If you are careless when you purchase a ticket at the Railway Station, you will lose your money-purse. If you are careless in dispensing mixtures you will kill the patients by giving a poison or a wrong medicine or administering a medicine in overdoses. Even so, when you practise Pranayama and other Yogic exercises you will have to be careful about your diet. You should avoid overeating; you should take light, easily digestible and nutritious food. You should not go beyond your capacity in retaining the breath, you should first practise inhalation and exhalation only (without retention of breath) for one or two months. You should gradually increase the ratio from 1:4:2 to 16:64:32, You should exhale very very slowly. If these rules are observed, there will be no danger at all in the practice of Pranayama and other Yogic exercises.
Glossary
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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