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TheScienceofPranayama

By
SriSwamiSivananda
ADIVINELIFESOCIETYPUBLICATIONFourthEdition:1998(1,000Copies)WorldWide
Web(WWW)Edition:1999.http://www.sivanandadlshq.org/home.html
ThisWWWreprintisforfreedistributionTheDivineLifeTrustSociety
PublishedByTHEDIVINELIFESOCIETYP.O.Shivanandanagar249192Distt.Tehri
Garhwal,UttarPradesh,Himalayas,India.

WhatisPranayama
Pranayama(AccordingtotheGita)
Pranayama(AccordingToSriSankaracharya)
Pranayama(AccordingtoYogiBhusunda)
ControlofBreath
VarietiesofPranayama
ThreeTypesofPranayama
TheVedanticKumbhaka
PranayamaforNadiSuddhi
MantraDuringPranayama
ExerciseNo.1
ExerciseNo.2
ExerciseNo.3
ExerciseNo.4
DeepBreathingExercise
Kapalabhati
TheExternalKumbhaka(Bahya)
EasyComfortablePranayama(SukhaPurvaka)

PranayamaforAwakeningKundalini
PranayamaDuringMeditation
PranayamaWhileWalking
PranayamainSavasana
RhythmicalBreathing
SuryaBheda
Ujjayi
Sitkari
Sitali
Bhastrika
Bhramari
Murchha
Plavini
KevalaKumbhaka
PranicHealing
DistantHealing
Relaxation
RelaxationofMind
ImportanceandBenefitsofPranayama
SpecialInstructions

WhatisPranayama
TasminsatisvasaprasvasayorgativicchedahpranayamahRegulationof
breathorthecontrolofPranaisthestoppageofinhalationandexhalation,which
followsaftersecuringthatsteadinessofpostureorseat.
ThisisthedefinitionofPranayamaintheYogasutrasofPatanjali.
Svasameansinspiratorybreath.Prasvasameansexpiratorybreath.YoucantakeupthepracticeofPranayamaafteryouhave
gainedsteadinessinyourAsana(seat).Ifyoucansitfor3hourinoneAsana,continuouslyatonestretch,youhavegained
masteryovertheAsana.Ifyouareabletositfromhalftoonehoureven,youcantakeupthepracticeofPranayama.Youcan
hardlymakeanyspiritualprogresswithoutthepracticeofPranayama.
PranaisVyashti,whentheindividualisconcerned.ThesumtotalofthecosmicenergyorcosmicPranaisHiranyagarbhawhois
knownasthefloatingGoldenEgg.HiranyagarbhaisSamashtiPrana.OnematchstickisVyashti(single).Thewholematchbox
isSamashti.AsinglemangotreeisVyashti.ThewholemangogroveisSamashti.TheenergyinthebodyisPrana.Bycontrolling
themotionofthelungsorrespiratoryorgans,wecancontrolthePranathatisvibratinginside.BycontrolofPrana,themindcan
beeasilycontrolled,becausethemindisfastenedtothePrana,likethebirdtothestring.Justasthebirdthatistiedtoapostbya
string,afterflyinghereandthere,findsitsrestingplaceinthepost,soalsothismindbirdafterrunninghitherandthither,in
varioussensualobjects,findsitsrestingplaceduringdeepsleepinthePrana.

Pranayama(AccordingtotheGita)
ApanejuhvatipranampranepanamtathaparePranapanagateeruddhvapranayamaparayanah(Gita,Ch.IV29.).Othersoffer
Prana(outgoingbreath)inApana(incomingbreath)andApanainPrana,restrainingthepassageofPranaandApana,absorbedin
Pranayama.PranayamaisapreciousYajna(sacrifice).SomepractisethekindofPranayamacalledPuraka(fillingin).Some
practisethekindofPranayamacalledRechaka(emptying).SomeareengagedinthepracticeofPranayamacalledKumbhaka,by
impedingtheoutwardpassageofair,throughthenostrilsandthemouth,andbyimpedingtheinwardpassageoftheair,inthe
oppositedirection.

Pranayama(AccordingToSriSankaracharya)
PranayamaisthecontrolofalllifeforcesbyrealisingnaughtbutBrahmaninallthingsasthemind,etc.
ThenegationoftheUniverseistheoutgoingbreath.Thethought:IamBrahmanitselfiscalledtheincomingbreath.
Thepermanenceofthatthoughtthereafteristherestrainedbreath.ThisisthePranayamaofthewise,whilethepressingofthe
noseisonlyfortheunknowing.(Aparokshanubhuti,118120).

Pranayama(AccordingtoYogiBhusunda)
BhusundasaystoSriVasishtha:Inthecoollotusoftheheartwithinthisvisibletenementoffleshcomposedofthefive
elements,therearetwoVayus,viz.,PranaandApana,commingledinit.Forthosewhotreadsmoothlyandwithoutanyorthe
slightestefforts,thepathofthesetwoVayus,willbecomethesunandthemoonthemselvesintheheartAkasa,andwillrovein
theAkasaandyetbeanimatingandcarryingtheirfleshytabernacle.TheseVayuswillgoupanddowntohigherandlowerstates.
Theyareofthesamenatureinthewaking,dreaminganddreamlesssleepingstate,andpermeateallthroughout.Iammovingin
thedirectionofthosetwoVayusandhaverenderednilallmyVasanasinthewakingstatelituntothoseofthedreamlesssleeping
state.DivideafilamentofthelotusstalkintoathousandtimesandyouwillfindtheseVayusmoresubtlethanthat.Henceitis
difficultformetotreataboutthenatureoftheseVayusandtheirvibrations.Ofthese,Pranadoesceaselesslyvibrateinthisbody,
withanupwardmotion,bothexternallyandinternally,whileApanahavingthesamefluctuatingtendency,vibratesbothexternal
andinternaltothebodyhavingadownwardmotion.ItwillbebeneficialifthePranaexhaledtotheextentof16digits,isinhaled
tothesameextent.Only12digitsareinhaledordinarily.Thosewhohavebroughttoexperienceviz.,theequalisationofPrana
inexhalationandinhalationwillenjoyinfinitebliss.
NowhearaboutthecharacteristicsofPrana.Theinhalationtothelengthof12digitsofthePranawhichhasbeenexhaled,is
called(theinternal)Puraka(inhalation).Thisalsoiscalledtheinternal(Puraka),whenApanaVayureentersthebodyfrom
outsidewithoutanyeffort.WhenApanaVayuceasestomanifestitselfandPranagetsabsorbedintheheart,thenthetime
occupiedinsuchastateis(internal)Kumbha.Yoginsareabletoexperienceallthese.WhenthePranaintheAkasaoftheheart
manifestsitselfexternally(totheheartwithin)indiverseaspectswithoutanyafflictiontothemindthenitiscalled(theexternal)
Rechaka(exhalation).WhentheexternallyfluctuatingPranaentersthenoseandstopsthereatitstip,thenitiscalledtheexternal
Puraka.Butwhenitispassingfromthetipofthenoseitgoesdown12digits.ThenalsoitiscalledtheexternalPuraka.When
PranagoesarrestedwithoutandApanawithin,thenitiscalledtheexternalKumbhaka.WhentheshiningApanaVayutakesan
upwardbentwithin,thenitisstyledtheexternalRechaka.AllthesepracticesleadtoMoksha.Thereforetheyshouldeverbe

meditatedupon.ThosewhohaveunderstoodandpractisedwellalltheexternalandinternalKumbhakasandothers,willneverbe
reborn.
Alltheeightcourses,Ihavegivenoutbefore,arecapableofyieldingMoksha.Theyshouldbepractisedbothdayandnight.
Thosewhoareassociatedwiththesepracticessmoothlyandcontroltheirmindsbynotlettingthemruninotherdirections,will
incourseoftimeattainNirvana.Suchpractitionerswillneverthirstaftermaterialpleasures.Theywilleverbeintheiruniform
practice,whetherwalking,standing,waking,dreamingorsleeping.
Prana,havingflownout,willagainbeabsorbedinthehearthavingrunback12digits.SimilarlywillApanabeabsorbedinthe
heart,havingissuedoutoftheheartandrunningback12digitstoit.Apanabeingthemoon,willcoolthewholebodyinits
passage.ButPranabeingthesun,willgenerateheatinthesystemandcookordigesteverythinginit.Willpainsariseinonewho
hasreachedthatsupremestate,wheretheKalas(rays)ofApanathemoon,aredrownedbyPranathesun?Willrebirthariseinone
whohasreachedthatpowerfulseat,whentheKalasofPrana,thesun,aredevouredbyApanathemoon?Thesewillarrestatonce
thesevenbirthsofthosewhoreachthatneutralstatewheretheyfindApanaVayuconsumedbyPranaandviceversa.Ieulogise
thatChidatma,whoisinthatintermediatestate,wherePranaandApanaareabsorbedinoneanother.Imeditateceaselesslyupon
thatChidatma,whoisintheAkasa,directlyinfront,attheendofmynose,wherePranaandApanabothbecomeextinct.Thusit
isthroughthispathofPranascontrol,thatIattainedthesupremeandimmaculateTattva,devoidofpains.

ControlofBreath
ThefirstimportantstepistomastertheAsanaofpostureortocontrolthebody.ThenextexerciseisPranayama.Correctposture
isindispensablyrequisiteforthesuccessfulpracticeofPranayama.AneasycomfortablepostureisAsana.Thatposeisthebest
whichcontinuestobecomfortableforthegreatestlengthoftime.Chest,neck,andheadmustbeinoneverticalline.Youshould
notbendthebodyeitherforwardsorlaterally,i.e.,eitherontherightorleftside.Youshouldnotsitcrooked.Youshouldnot
allowthebodytocollapse.Youmustnotbendthebodyeitherforwardsorbackwards.Byregularpracticethemasteryoverthe
posewillcomebyitself.FattypeoplewillfinditdifficulttopractisethePadmaAsanaortheLotusPose.Theycansitonthe
SukhaAsana(comfortablepose)orSiddhaAsana(perfectedpose).YouneednotwaitforpractisingPranayamatillyougetfull
masteryovertheAsana.PractiseAsanaandsidebysideyoucanpractisePranayamaalso.Incourseoftime,youwillacquire
perfectioninboth.Pranayamacanalsobepractisedbysittinginthechairerect.
InBhagavadGita,theImmortalSongofLordKrishna,youwillfindabeautifuldescriptionofseatandpose:Inapuresecret
placebyhimselfestablishedinafixedseatofhisown,neithertoohighnortoolow,withcloth,blackantelopeskinandKusa
grassoneovertheother,there,makingthemindonepointed,withthoughtandthefunctionsofthesensescontrolled,steadyon
hisseat,heshouldpractiseYogaforthepurificationoftheSelf,holdingthebody,headandneckerect,firm,gazingsteadilyat
thetipofthenosewithoutlookingaround(Ch.VI10,11,&12).
PranayamaisthecontrolofthePranaandthevitalforcesofthebody.Itisregulationofthebreath.Thisisthemostimportant
step.TheaimofPranayamaisthecontrolofPrana.Pranayamabeginswiththeregulationofthebreathforhavingcontroloverthe
lifecurrentsorinnervitalforce.Inotherwords,Pranayamaistheperfectcontrolofthelifecurrentsthroughcontrolofbreath.
BreathisexternalmanifestationofthegrossPrana.Acorrecthabitofbreathingmustbeestablishedbytheregularpracticeof
Pranayama.Inordinaryworldlypersonsthebreathingisirregular.

IfyoucancontrolthePranayoucancompletelycontrolalltheforcesoftheUniverse,mentalandphysical.TheYogicanalso
controltheOmnipresentmanifestingpoweroutofwhichallenergiestaketheirorigin,whetherconcerningmagnetism,
electricity,gravitation,cohesion,nervecurrents,vitalforcesorthoughtvibrations,infactthetotalforcesoftheUniverse,
physicalandmental.
IfonecontrolsthebreathorPrana,themindalsoiscontrolled.Hewhohascontrolledhismindhasalsocontrolledhisbreath.If
oneissuspended,theotherisalsosuspended.IfthemindandPranaarebothcontrolledonegetsliberationfromtheroundof
birthsanddeathsandattainsimmortality.Thereisintimateconnectionbetweenthemind,Pranaandsemen.Ifonecontrolsthe
seminalenergy,themindandPranaarealsocontrolled.HewhohascontrolledhisseminalenergyhasalsocontrolledhisPrana
andmind.
HewhopractisesPranayamawillhavegoodappetite,cheerfulness,handsomefigure,goodstrength,courage,enthusiasm,ahigh
standardofhealth,vigourandvitalityandgoodconcentrationofmind.PranayamaisquitesuitablefortheWesternersalso.A
Yogimeasuresthespanofhislifenotbythenumberofyearsbutbythenumberofhisbreaths.Youcantakeinacertainamount
ofenergyorPranafromtheatmosphericairalongwitheachbreath.Vitalcapacityisthecapacityshownbythelargestquantityof
airamancaninhaleafterthedeepestpossibleexhalation.Amantakesfifteenbreathsinaminute.Thetotalnumberofbreaths
comesto21,600timesperday.

VarietiesofPranayama
Bahyaabhyantarstambhavrittidesaakala
Sankhyabhihpatidtishtodeerghasukshmah.
YogaSutrasChap.II,Sa.50
Pranayamaisregardedlengthyorsubtleaccordingtoitsthreecomponents,theexternal,theinternalandthesteadytheretention
processesaremodifiedbytheregulationsofspace,timeandnumber.
Whenthebreathisexpired,itisRechaka,thefirstkindofPranayama.Whenthebreathisdrawnin,itisthesecond,termed
Puraka.Whenitissuspended,itisthethirdkind,calledKumbhaka.Kumbhakaisretentionofbreath.Kumbhakaincreasesthe
periodoflife.Itaugmentstheinnerspiritualforce,vigourandvitality.Ifyouretainthebreathforoneminute,thisoneminuteis
addedtoyourspanoflife.YoginsbytakingthebreathtotheBrahmarandhraatthetopoftheheadandkeepingitthere,defeat
theLordofdeath,Yama,andconquerdeath.ChangDevlivedforonethousandandfourhundredyearsthroughthepracticeof
Kumbhaka.EachofthesemotionsinPranayama,viz.,Rechaka,PurakaandKumbhaka,isregulatedbyspace,timeandnumber.
ByspaceismeanttheinsideoroutsideofthebodyandtheparticularlengthorthebreadthandalsowhenthePranaisheldin
someparticularpartofthebody.Duringexpirationthedistancetowhichbreathisthrownoutsidevariesindifferentindividuals.
Thedistancevariesduringinspirationalso.ThelengthofthebreathvariesinaccordancewiththepervadingTattva.Thelength
ofthebreathisrespectively12,16,4,8,0fingersbreadthsaccordingtotheTattvasPrithvi,Apas,Tejas,VayuorAkasa(earth,
water,fire,airorether).Thisisagainexternalduringexhalationandinternalduringinhalation.
Timeis,thetimeofdurationofeachofthese,whichisgenerallycountedbyMatra,whichcorrespondstoonesecond.Matra
meansameasure.BytimeisalsomeanthowlongthePranashouldbefixedinaparticularcentreorpart.
NumberreferstothenumberoftimesthePranayamaisperformed.TheYogicstudentshouldslowlytakethenumberof

Pranayamastoeightyatonesitting.Heshouldhavefoursittingsinthemorning,afternoon,eveningandmidnight,orat9a.m.,
andshouldhavethus320Pranayamasinall.TheeffectorfruitofPranayamaisUdghataorawakeningofthesleepingKundalini.
ThechiefaimofPranayamaistounitethePranawiththeApanaandtaketheunitedPranayamaslowlyupwardstowardsthehead.
Kundaliniisthesourceforalloccultpowers.ThePranayamaislongorshortaccordingtotheperiodoftime,itispractised.Just
aswater,thrownonahotpanshrivelsuponallsidesasitisbeingdriedup,soalsoair,movinginoroutceasesitsactionbya
strongeffortofrestraint(Kumbhaka)andstayswithin.
VachaspatidescribesMeasuredby36Matras,isthefirstattempt(Udghata),whichismild.Twicethatisthesecond,whichis
middling.Thricethatisthethird,whichistheintense.ThisisthePranayamaasmeasuredbynumber.
Theplaceofexhalationlieswithin12Angulas(inches)ofthetipofnose.Thisistobeascertainedthroughapieceofreedor
cotton.Theplaceofinhalationrangesfromtheheaddowntothesolesofthefeet.Thisistobeascertainedthroughasensation
similartothetouchofanant.TheplaceofKumbhakaconsistsoftheexternalandinternalplacesofbothexhalationand
inhalationtakentogether,becausethefunctionsofthebreatharecapableofbeingheldupatboththeseplaces.Thisistobe
ascertainedthroughtheabsenceofthetwoindicativesnotedabove,inconnectionwithexhalationandinhalation.
Thespecificationofthethreekindsofbreathregulations,byallthesethreetime,spaceandnumberisonlyoptional.Theyare
nottobeunderstoodastobepractisedcollectively,forinmanySmritiswemeetwithpassages,wheretheonlyspecification
mentionedwithreferencetotheregulationofbreathisthatoftime.
ThefourthisrestrainingthePranabydirectingittoexternalorinternalobjectBahyabhyantaravishayakshepichaturthah
(YogaSutras:11,50).
ThethirdkindofPranayamathatisdescribedinSutra50oftheYogaSutras,ispractisedonlytillthefirstUdghataismarked.
ThisfourthPranayamaiscarriedfurther.ItconcernswiththefixingofthePranainthevariouslotuses(PadmasorChakras)and
takingitslowly,andslowly,stepbystep,andstagebystagetothelastlotusinthehead,whereperfectSamadhitakesplace.This
isinternal.ExternallyittakesintoconsiderationthelengthofbreathinaccordancewiththeprevailingTattva.Pranacanbe
describedeitherinsideoroutside.
BygradualmasteryoverthepreliminarythreekindsofPranayama,thefourthkindcomesin.InthethirdkindofPranayamathe
sphereisnottakenintoconsideration.Thestoppageofthebreathoccurswithonesingleeffortandisthenmeasuredbyspace,
timeandnumberandthusbecomesDirgha(long)andSukshma(subtle).Inthefourthvariety,howeverthespheresofexpiration
andinspirationareascertained.Thedifferentstatesaremasteredbyandby.Thefourthvarietyisnotpractisedallatoncebya
singleeffortlikethethirdone.Ontheotherhand,itreachesdifferentstatesofperfection,asitisbeingdone.Afteronestageis
mastered,thenextstageistakenupandpractised.Thenitgoesinsuccession.Thethirdisnotprecededbymeasurementsandis
broughtaboutbyasingleeffort.Thefourthishoweverprecededbytheknowledgeofthemeasurements,andisbroughtaboutby
mucheffort.Thisistheonlydifference.Theconditionsoftime,spaceandnumberareapplicabletothiskindofPranayamaalso.
Particularoccultpowersdevelopthemselvesateachstageofprogress.

ThreeTypesofPranayama
TherearethreetypesofPranayama,viz.,Adhama,MadhyamaandUttama(inferior,middleandsuperior).TheAdhama

Pranayamaconsistsof12Matras,Madhyamaconsistsof24MatrasandtheUttamaoccupiesatimeof32Matras.Thisisfor
Puraka.TheratiobetweenPuraka,KumbhakaandRechakais1:4:2.Purakaisinhalation.Kumbhakaisretention.Rechakais
exhalation.Ifyouinhaleforaperiodof12MatrasyouwillhavetomakeKumbhakaforaperiodof48Matras.Thenthetimefor
Rechakawillbe24Matras.ThisisforAdhamaPranayama.Thesamerulewillapplytotheothertwovarieties.First,practisefora
monthofAdhamaPranayama.ThenpractiseMadhyamaforthreemonths.ThentakeuptheUttamavariety.
SaluteyourGuruandSriGanesaassoonasyousitintheAsana.ThetimeforAbhyasaisearlymorning4a.m.,10a.m.,evening4
p.m.,andnight10p.m.,or12p.m.Asyouadvanceinpracticeyouwillhavetodo320Pranayamasdaily.
SagarbhaPranayamaisthatPranayama,whichisattendedwithmentalJapaofanyMantra,eitherGayatriorOm.Itisonehundred
timesmorepowerfulthantheAgarbhaPranayama,whichisplainandunattendedwithanyJapa.PranayamaSiddhidependsupon
theintensityoftheeffortsofthepractitioner.Anardententhusiasticstudent,withParamaUtsaha,SahasaandDridhata(zeal,
cheerfulnessandtenacity),caneffectSiddhi(perfection)withinsixmonthswhileahappygoluckypractitionerwithTandriand
Alasya(drowsinessandlaziness)willfindnoimprovementevenaftereightortenyears.Plodon.Perseverewithpatience,faith,
confidence,expectation,interestandattention.Youareboundtosucceed.NildesperandumNeverdespair.

TheVedanticKumbhaka
Beingwithoutanydistractionandwithacalmmind,oneshouldpractisePranayama.Bothexpirationandinspirationshouldbe
stopped.ThepractitionershoulddependsolelyonBrahmanthatisthehighestaimoflife.Thegivingoutofallexternalobjects,
issaidtobeRechaka.ThetakinginofthespiritualknowledgeofSastras,issaidtobePuraka,andthekeepingtooneselfofsuch
knowledgeissaidtobeKumbhaka.HeisanemancipatedpersonwhopractiseshisChittathus.Thereisnodoubtaboutit.
ThroughKumbhakathemindshouldalwaysbetakenupandthroughKumbhakaaloneitshouldbefilledupwithin.Itisonly
throughKumbhakathatKumbhakashouldbefirmlymastered.Withinit,isParamaSiva.AtfirstinhisBrahmagranthithereis
producedsoonaholeorpassage.ThenhavingpiercedBrahmagranthi,hepiercesVishnugranthi,thenhepiercesRudragranthi,
thentheYoginattainshisliberationthroughthereligiousceremonies,performedinvariousbirths,throughthegraceofGurus
andDevatasandthroughthepracticeofYoga.

PranayamaforNadiSuddhi
TheVayucannotentertheNadisiftheyarefullofimpurities.Therefore,firstofall,theyshouldbepurifiedandthenPranayama
shouldbepractised.TheNadisarepurifiedbytwoprocesses,viz.,SamanuandNirmanu.TheSamanuisdonebyamentalprocess
withBijaMantra.TheNirmanuisdonebyphysicalcleansingortheShatkarmas.
1.SitonPadmasana.MeditateontheBijaksharaofVayuy:(Yam)whichisofsmokecolour.Inhalethroughtheleftnostril.
RepeattheBijakshara16times.ThisisPuraka.RetainthebreathtillyourepeattheBija64times.ThisisKumbhaka.Then
exhalethroughtherightnostrilveryveryslowlytillyourepeattheBijakshara32times.
2.ThenavelistheseatofAgnitattva.MeditateonthisAgnitattva.Thendrawthebreaththroughtherightnostrilrepeating16
timestheAgniBijar(Ram).Retainthebreath,tillyoucounttheBija64times.Thenexhaleslowlythroughtheleftnostriltill
yourepeatmentallytheBijaletter32times.

3.Fixthegazeatthetipofthenose.InhalethroughtheleftnostrilrepeatingtheBijaY(Tham)16times.Retainthebreathtill
yourepeattheBija(Tham)64times.Nowimaginethatthenectarthatflowsfromthemoon,runsthroughallthevesselsofthe
bodyandpurifiesthem.ThenexhaleslowlythroughrightnostriltillyourepeatthePrithviBijal:(Lam)32times.
TheNadisarepurifiednicelybythepracticeoftheabovethreekindsofPranayamabysittingfirmlyinyourusualposture.

MantraDuringPranayama
TheMantraforrepetitionduringthepracticeofPranayamaislaiddownintheIsvaraGita:Whentheaspirantholdinghisbreath
repeatstheGayatrithrice,togetherwithevenVyahritisinthebeginning,theSirasattheendandthePranava,oneatbothendsof
it,thisis,whatiscalledtheregulationofbreath.
YogiYajnavalkya,ontheotherhand,declaresthus:Theupwardbreathandthedownwardbreath,havingbeenrestrained,
regulationofbreathistobepractisedbymeansofthePranava(!)withdueregardtotheunitofmeasureoftheMantra.
ThisrepetitionofthePranavaalone,ismeantfortheParamahamsaSannyasins.IthasbeendeclaredintheSmritis,thatordinary
contemplationistobepractised,throughtheinhalationandotherstagesofbreathregulationatonesnavel,heartandforehead,
withreferencetotheformsofBrahma,VishnuandSivarespectively.FortheParamahamsahowever,theonlyobjectof
contemplationhasbeendeclaredtobeBrahman.TheselfcontrolledasceticistocontemplateuponthesupremeBrahman,by
meansofthePranava,declarestheSruti.

ExerciseNo.1
SitonPadmasana.Closeyoureyes.ConcentrateonTrikuti(thespacebetweenthetwoeyebrows).Closetherightnostrilwith
yourrightthumb.Inhaleslowlythroughtheleftnostrilaslongasyoucandoitwithcomfort.Thenexhaleveryveryslowly
throughthesamenostril.Dotwelvetimes.Thisisoneround.
Theninhalethroughtherightnostrilbyclosingtheleftnostrilwithyourrightringandlittlefingersandexhaleveryslowly
throughthesamenostril.Dotwelvetimes.Thisisoneround.
Donotmakeanysoundduringinhalationandexhalation.RepeatyourIshtaMantraduringthepractice.Inthesecondweekof
practice,dotworounds,inthethirdweek,threerounds.Takerestfortwominuteswhenoneroundisover.Ifyoutakeafew
normalbreaths,whenoneroundisover,thatwillgiveyousufficientrestandyouwillbefreshforthenextround.Thereisno
Kumbhakainthisexercise.Youcanincreasethenumberofroundsaccordingtoyourstrengthandcapacity.

ExerciseNo.2
Inhalethroughboththenostrilsslowlyandgently.Donotretainthebreath.Thenexhaleslowly.Do12times.Thiswill
constituteoneround.Youcando2or3roundsaccordingtoyourcapacityandstrengthandtimeatyourdisposal.

ExerciseNo.3

SitonyourAsana.Closetherightnostrilwithyourrightthumb.Theninhaleslowlythroughyourleftnostril.Closetheleft
nostrilwithyourrightringandlittlefingersandopentherightnostrilbyremovingtherightthumb.Exhaleveryslowlythrough
therightnostril.Thendrawtheairthroughtherightnostrilaslongasyoucandoitwithcomfortandexhalethroughtheleft
nostrilbyremovingtherightringandlittlefingers.ThereisnoKumbhakainthisPranayama.Repeattheprocess12times.This
willconstituteoneround.

ExerciseNo.4
Meditatethatthesingleletter,theSupremelightPranavaorOMistheoriginorsourceofthethreelettersA,UandM.Inhale
theairthroughIdaorleftnostrilforthespaceof16Matras(seconds),meditateontheletterAduringthattimeretaintheairfor
thespaceof64Matras,meditateontheletterUduringthetimeexhalethroughtherightnostrilforthespaceof32Matrasand
meditateontheletterMduringthattime.Practisethisagainandagainintheaboveorder.Beginwith2or3timesand
graduallyincreasethenumberto20or30timesaccordingtoyourcapacityandstrength.Tobeginwith,keeptheratio1:4:2.
Graduallyincreasetheratioto16:64:32.

DeepBreathingExercise
Eachdeepbreathingconsistsofaveryfullinhalation,throughthenoseandadeep,steadyexhalationalso,throughthenose.
Inhaleslowlyasmuchasyoucando.Exhaleslowlyasmuchasyoucando.Duringinhalation,observethefollowingrules:
1.Standup.Placethehandsonthehips,theelbowswillbeoutandnotforcedbackward.Standatease.
2.Lengthenthecheststraightupwards.Pressthehipboneswiththehandsindownwarddirection.Avacuumwillbeformedby
thisactandtheairwillrushinofitsownaccord.
3.Keepthenostrilswideopen.Donotusethenoseasasuctionpump.Itshouldserveasapassivepassageforboththeinhaled
andtheexhaledair.Donotmakeanysoundwhenyouinhaleandexhale.Rememberthatcorrectbreathingisnoiseless.
4.Stretchthewholeupperpartofthetrunk.
5.Donotarchtheupperchestintoacrampedposition.Keeptheabdomennaturallyrelaxed.
6.Donotbendtheheadfarbackwards.Donotdrawtheabdomeninwards.Donotforcetheshouldersback.Lifttheshouldersup.
Duringtheexhalationobservethefollowingrulescarefully:
1.Allowtheribsandthewholeupperpartofthetrunktosinkdowngradually.
2.Drawthelowerribsandabdomenupwardsslowly.
3.Donotbendthebodytoomuchforward.Archingofthechestshouldbeavoided.Keepthehead,neckandtrunkinastraight
line.Contractthechest.Donotbreathetheairoutthroughthemouth.Exhalevery,veryslowlywithoutproducinganynoise.

4.Expirationsimplytakesplacebyrelaxingtheinspiratorymuscles.Thechestfallsdownbyitsownweightandexpelstheair
outthroughthenose.
5.Inthebeginning,donotretainthebreathafterinhalation.Whentheprocessofinhalationisoverbeginexhalationatonce.
Whenyouhavesufficientlyadvancedinyourpractice,youcanslowlyretainthebreathfromfivesecondstooneminute
accordingtoyourcapacity.
6.Whenoneroundofthreedeepbreathingsisover,youcantakealittlerest,Respiratorypausebytakingafewnormal
breaths.Thenstartthesecondround.Duringthepause,standstillinacomfortablepositionwithhandsonhips.Thenumberof
roundscanbefixedaccordingtothecapacityofthepractitioner.Do3or4roundsandincreaseoneroundeveryweek.Deep
breathingisonlyavarietyofPranayama.

Kapalabhati
KapalaisaSanskritworditmeansskull.Bhatimeanstoshine.ThetermKapalabhatimeansanexercisethatmakesthe
skullshine.ThisKriyacleansestheskull.SothisistakenasoneoftheShatKarmas(sixcleansingprocessesinHathaYoga).
SitonPadmasana.Keepthehandsonknees.Closetheeyes.PerformPurakaandRechakarapidly.Thisshouldbepractised
vigorously.Onewillgetperspirationprofusely.Thisisagoodformofexercise.ThosewhoarewellversedinKapalabhati,cando
Bhastrikaveryeasily.ThereisnoKumbhakainthisPranayama.Rechakaplaysaprominentpart.Purakaismild,slowandlong
(Dirgha).ButtheRechakashouldbedonequicklyandforciblybycontractingtheabdominalmuscleswithabackwardpush.
WhenyoudoPuraka,releasetheabdominalmuscles.Somepeoplenaturallymakeacurveofthespineandbendtheirheadsalso.
Thisisnotdesirable.Theheadandthetrunkshouldbeerect.SuddenexpulsionsofbreathfollowoneanotherasinBhastrika.To
startwith,youcanhaveoneexpulsionpersecond.Graduallyyoucanhavetwoexpulsionspersecond.Tobeginwithdoone
roundinthemorningconsistingof10expulsionsonly.Inthesecondweek,dooneroundintheevening.Inthethirdweek,do
tworoundsinthemorningandtworoundsintheevening.Thuseveryweek,graduallyandcautiouslyincrease10expulsionsto
eachroundtillyouget120expulsionsforeachround.
Itcleansestherespiratorysystemandthenasalpassages.Itremovesthespasminbronchialtubes.Consequently,Asthmais
relievedandalsocuredincourseoftime.Theapicesofthelungsgetproperoxygenation.Therebytheycannotaffordfavourable
nidus(breedinggrounds)fortuberclebacilli.Consumptioniscuredbythispractice.Lungsareconsiderablydeveloped.Carbon
dioxideiseliminatedinalargescale.Impuritiesofthebloodarethrownout.Tissuesandcellsabsorbalargequantityofoxygen.
Thepractitionerkeepsupgoodhealth.Heartfunctionsproperly.Thecirculatoryandrespiratorysystemsaretonedtoa
considerabledegree.

TheExternalKumbhaka(Bahya)
Drawtheairthroughtheleftnostriltillyoucount3OMsthrowitoutthroughtherightnostrilimmediatelywithoutretainingit
counting6OMs.Stopitoutsidetillyoucount12OMs.Thendrawthebreaththroughtherightexhaleitthroughtheleftand
stopitoutsideasbefore,usingthesameunitsofOMforinhalation,exhalationandretention.Dosixtimesinthemorningandsix
timesintheevening.GraduallyincreasethenumberofroundsandthetimeofKumbhaka.Donotstrainorfatigueyourself.

EasyComfortablePranayama(SukhaPurvaka)
SitonPadmasanaorSiddhasanainyourmeditationroom,beforethepictureofyourIshtaDevata(guidingdeity).Closetheright
nostrilwiththerightthumb.Drawintheairvery,veryslowlythroughtheleftnostril.Thenclosetheleftnostrilalsowithlittle
andringfingersoftherighthand.Retaintheairaslongasyoucancomfortablydo.Thenexhalevery,veryslowlythroughthe
nostrilafterremovingthethumb.Nowhalftheprocessisover.Thendrawairthroughtherightnostril.Retaintheairasbeforeand
exhaleitvery,veryslowlythroughtheleftnostril.AllthesesixprocessesconstituteonePranayama.Do20inthemorningand
20intheevening.Graduallyincreasethenumber.HaveaBhava(mentalattitude)thatalltheDaiviSampat(divinequalities),
e.g.,mercy,love,forgiveness,Santi,joy,etc.,areenteringintoyoursystemalongwiththeinspiredairandallAsuriSampat
(devilishqualities)suchaslust,anger,greed,etc.,arebeingthrownoutalongwiththeexpiredair.RepeatOMorGayatri
mentallyduringPuraka,KumbhakaandRechaka.HardworkingSadhakascando320Kumbhakasdailyinfoursittingsatthe
rateof80ineachsitting.
ThisPranayamaremovesalldiseases,purifiestheNadis,steadiesthemindinconcentration,improvesdigestion,increasesthe
digestivefireandappetite,helpstomaintainBrahmacharyaandawakenstheKundalinithatissleepingattheMuladharaChakra.
PurificationofNadiswillsetinrapidly.Youwillhavelevitation(risingabovetheground)also.
(Note:VariousMantrasandtheirbenefitsaredescribedinmybookJapaYoga.)

PranayamaforAwakeningKundalini
Whenyoupractisethefollowing,concentrateontheMuladharaChakraatthebaseofthespinalcolumn,whichistriangularin
formandwhichistheseatoftheKundaliniSakti.Closetherightnostrilwithyourfightthumb.Inhalethroughtheleftnostriltill
youcount3OMsslowly.ImaginethatyouaredrawingthePranawiththeatmosphericair.Thenclosetheleftnostrilwithyour
littleandringfingersoftherighthand.Thenretainthebreathfor12OMs.Sendthecurrentdownthespinalcolumnstraightinto
thetriangularlotus,theMuladharaChakra.Imaginethatthenervecurrentisstrikingagainstthelotusandawakeningthe
Kundalini.Thenslowlyexhalethroughtherightnostrilcounting6OMs.Repeattheprocessfromtherightnostrilasstated
above,usingthesameunits,andhavingthesameimaginationandfeeling.ThisPranayamawillawakentheKundaliniquickly.
Doit3timesinthemorningand3timesintheevening.Increasethenumberandtimegraduallyandcautiouslyaccordingto
yourstrengthandcapacity.InthisPranayama,concentrationontheMuladharaChakraistheimportantthing.Kundaliniwillbe
awakenedquicklyifthedegreeofconcentrationisintenseandifthePranayamaispractisedregularly.

PranayamaDuringMeditation
Ifyoudoconcentrationandmeditation,Pranayama,comesbyitself.Thebreathbecomesslowerandslower.Wewillpractisethis
Pranayamadailyunconsciously.Whenyouarereadingasensationalstorybookorwhenyouaresolvingamathematicalproblem,
yourmindisreallyverymuchabsorbedinthesubjectmatter.Ifyoucloselywatchyourbreathontheseoccasions,youwillfind
thatthebreathhasbecomeveryveryslow.Whenyouseeatragicalstorybeingenactedinthetheaterorafilmshow,whenyou
hearaverysadstrikingnewsorsomegladtidings,whenyoushedtearseitherofjoyorsorrow,orburstintolaughter,thebreathis
slackenedPranayamacomesbyitself.InthoseYogicstudentswhopractiseSirshasana,Pranayamacomesbyitself.Itisobvious
fromtheseexamplesthatwhenthemindisdeeplyconcentratedonanysubject,therespirationslowsdownorstops.Pranayamais
beingdoneautomatically.MindandPranaareintimatelyconnected.Ifyouturnyourattentiontowatchthebreathonthose

occasions,itwillregainitsnormalstate.PranayamacomesbyitselftothosewhoaredeeplyabsorbedindoingJapa,Dhyanaor
BrahmaVichara(enquiryofAtman).
Prana,mindandVirya(seminalenergy)areunderoneSambandha(connection).Ifyoucancontrolthemind,PranaandViryaare
controlledbythemselves.IfyoucancontrolPrana,mindandViryaarecontrolledbythemselves.IfyoucontroltheViryaby
remainingasanAkhandaBrahmachariwithoutemissionofevenasingledropofsemenfor12years,mindandPranaare
controlledbythemselves.Justasthereisconnectionbetweenwindandfire(light),soalsothereisconnectionbetweenPranaand
mind.Windfansthefire.Pranaalsofansthemind.Ifthereisnowind,fireorlightgetssteady.HathaYoginsapproachBrahman
bycontrollingPrana.RajaYoginsapproachBrahmanbycontrollingmind.
InthisPranayamayouneednotclosethenostrils.Simplyclosetheeyesifyoupractiseitinasittingposture.Forgetthebodyand
concentrate.Ifyoupractisethisduringwalking,justfeelminutelythemovementoftheairthatisinhaledandexhaled.

PranayamaWhileWalking
Walkwithheadup,shouldersbackandwithchestexpanded.InhaleslowlythroughbothnostrilscountingOMmentally3times,
onecountforeachstep.Thenretainthebreathtillyoucount12OMs.Thenexhaleslowlythroughbothnostrilstillyoucount6
OMs.TaketherespiratorypauseorrestafteronePranayamacounting12OMs.IfyoufinditdifficulttocountOMwitheachstep,
countOMwithouthavinganyconcernwiththesteps.
Kapalabhaticanalsobedoneduringwalking.ThosewhoareverybusycanpractisetheabovePranayamaduringtheirmorning
andeveningwalks.Itislikekillingtwobirdswithonestone.YouwillfinditverypleasanttopractisePranayamawhilewalking
inanopenplace,whendelightfulgentlebreezeisblowing.Youwillbeinvigoratedandinnervatedquicklytoaconsiderable
degree.Practise,feelandrealisethemarked,beneficialinfluenceofthiskindofPranayama.Thosewhowalkbriskly,repeating
OMmentallyorverballydopractisenaturalPranayamawithoutanyeffort.

PranayamainSavasana
Liedownontheback,quietatease,overablanket.Keepthehandsonthegroundbythesideandlegsstraight.Theheelsshould
bekepttogether,butthetoescanremainalittleapart.Relaxallthemusclesandthenerves.Thosewhoareveryweak,can
practisePranayamainthisposewhilelyingonthegroundoronabedstead.Drawthebreathslowlywithoutmakinganynoise,
throughbothnostrils.Retainthebreathaslongasyoucandoitwithcomfort.Thenexhaleslowlythroughbothnostrils.Repeat
theprocess12timesinthemorningand12timesintheevening.ChantOMmentallyduringthepractice.Ifyoulikeyoucan
practisetheeasycomfortableposturealso.ThisisacombinedexerciseofAsana,Pranayama,meditationandrest.Itgivesrest
notonlytothebodybutalsoforthemind.Itgivesrelief,comfortandease.Thisisverysuitableforagedpeople.

RhythmicalBreathing
Thebreathinginmenandwomenisveryirregular.InexhalationthePranagoesout16digitsandininhalationonly12digits,
thuslosing4digits.Butifyouinhalefor16digitsasinexhalationthenyouwillhaverhythmicalbreathing.Thenthepower
Kundaliniwillberoused.Bythepracticeofrhythmicalbreathingyouwillenjoyrealgoodrest.Youcancontroltherespiratory
centrethatissituatedinmedullaoblongataandothernervesalso,becausethecentreofrespirationhasasortofcontrollingeffect

onothernerves.Hewhohascalmnerves,hasacalmmindalso.
Iftheunitsofexhalationandinhalationarethesame,youwillhaverhythmicalbreathing.Ifyouinhaletillyoucount6OMs,
exhalealsotillyoucount6OMs.Thisisbreathinginandoutinameasuredmanner.Thiswillharmonisethewholesystem.This
willharmonisethephysicalbody,mind,Indriyasandwillsoothethetirednerves.Youwillexperiencefullreposeandcalmness.
Allthebubblingemotionswillsubsideandthesurgingimpulseswillcalmdown.
Thereisanothervarietyofmodificationofrhythmicbreathing.Inhaleslowlythroughbothnostrilsfor4OMsretainthebreath
for8OMs(internalKumbhaka)exhaleslowlythroughbothnostrilsfor4OMsandretainthebreathoutside(external
Kumbhaka)for8OMs.
Repeattheaboveprocessanumberoftimesaccordingtoyourstrengthandcapacity.Youcangraduallyincreasethedurationof
inhalationandexhalationaftersomepracticeof8OMsandtheperiodbetweenbreathsto16OMs.Butnevertrytoincreasethe
durationuntilyouaresurethatyouhavepowerandstrengthtodoso.Youmustexperiencejoyandpleasureindoingthesame.
Youshouldnotfeelanyunduestrain.Payconsiderableattentiontokeepuptherhythm.Rememberthattherhythmismore
importantthanthelengthofbreath.Youmustfeeltherhythmthroughoutyourwholebody.Practicewillmakeyouperfect.
Patienceandperseveranceareneeded.

SuryaBheda
SitonPadmasanaorSiddhasana.Closetheeyes.Keeptheleftnostrilclosedwithyourrightringandlittlefingers.Slowlyinhale
withoutmakinganysoundaslongasyoucandoitcomfortablythroughtherightnostril.Thenclosetherightnostrilwithyour
rightthumbandretainthebreathfirmlypressingthechinagainstthechest(JalandharaBandha).Holdonthebreathtill
perspirationoozesfromthetipsofthenailsandrootsofthehairs(hairfollicles).Thispointcannotbereachedattheveryoutside.
YouwillhavetoincreasetheperiodofKumbhakagradually.ThisisthelimitofthesphereofpracticeofSuryaBheda
Kumbhaka.Thenexhaleveryslowlywithoutmakinganysoundthroughtheleftnostrilbyclosingtherightnostrilwiththe
thumb.RepeatOMmentallywithBhavaandmeaningduringinhalation,retentionandexhalation.Exhaleafterpurifyingthe
skullbyforcingthebreathup.
ThisPranayamashouldagainandagainbeperformed,asitpurifiesthebrainanddestroystheintestinalwormsanddiseases
arisingfromexcessofwind(Vayu).ThisremovesthefourkindsofevilscausedbyVayuandcuresVataorrheumatism.Itcures
rhinitis,cephalalgiaandvarioussortsofneuralgia.Thewormsthatarefoundinthefrontalsinusesareremoved.Itdestroysdecay
anddeath,awakensKundaliniSaktiandincreasesthebodilyfire.

SuryaBheda

Ujjayi
SitinPadmasanaorSiddhasana.Closethemouth.Inhaleslowlythroughboththenostrilsinasmooth,uniformmannertillthe
breathfillsthespacefromthethroattotheheart.
Retainthebreathaslongasyoucandoitcomfortablyandthenexhaleslowlythroughtheleftnostrilbyclosingtherightnostril
withyourrightthumb.Expandthechestwhenyouinhale.Duringinhalationapeculiarsoundisproducedowingtothepartial
closingofglottis.Thesoundproducedduringinhalationshouldbeofamildanduniformpitch.Itshouldbecontinuousalso.
ThisKumbhakamaybepractisedevenwhenwalkingorstanding.Insteadofexhalingthroughtheleftnostril,youcanexhale
slowlythroughbothnostrils.
Thisremovestheheatinthehead.Thepractitionerbecomesverybeautiful.Thegastricfireisincreased.Itremovesalltheevils
arisinginthebodyandtheDhatusandcuresJalodara(dropsyofthebellyorascites).Itremovesphlegminthethroat,Asthma,
consumptionandallsortsofpulmonarydiseasesarecured.Alldiseasesthatarisefromdeficientinhalationofoxygen,and
diseasesoftheheartarecured.AllworksareaccomplishedbyUjjayiPranayama.Thepractitionerisneverattackedbydiseasesof
phlegm,nerves,dyspepsia,dysentery,enlargedspleen,consumption,coughorfever.PerformUjjayitodestroydecayanddeath.

Ujjayi

Sitkari
Foldthetonguesothatthetipofthetonguemighttouchtheupperpalateanddrawtheairthroughthemouthwithahissing
soundCCCC(orSi,Si,Si,Si).Thenretainthebreathaslongasyoucanwithoutthefeelingofsuffocationandthenexhale
slowlythroughbothnostrils.Youcankeepthetworowsofteethincontactandtheninhaletheairthroughthemouthasbefore.
Thepracticeenhancesthebeautyofthepractitionerandvigourofhisbody.Itremoveshunger,thirst,indolenceandsleep.His
strengthwillbejustlikethatofIndra.HebecomestheLordofYogins.Heisabletodoandundothings.Hebecomesan
independentmonarch.Hebecomesinvincible.Noinjurywillaffecthim.Whenyouarethirsty,practisethis.Youwillberelieved
ofthirstimmediately.

Sitkari

Sitali
Protrudethetonguealittleawayfromthelips.Foldthetonguelikeatube.Drawintheairthroughthemouthwiththehissing
soundSi.Retainthebreathaslongasyoucanholdonwithcomfort.Thenexhaleslowlythroughbothnostrils.Practisethisdaily
againandagaininthemorningfrom15to30times.YoucandothiseitheronPadmasana,Siddhasana,Vajrasanaorevenwhen
youstandorwalk.
ThisPranayamapurifiestheblood.Itquenchesthirstandappeaseshunger.Itcoolsthesystem.ItdestroysGulma(chronic
dyspepsia),Pleeha,inflammationofvariouschronicdiseases,fever,consumption,indigestion,biliousdisorders,phlegm,thebad
effectsofpoison,snakebite,etc.Whenyouarecaughtupinajungleoranyplacewhereyoucannotgetwater,ifyoufeelthirsty,
practisethisPranayama.Youwillbeatoncerelievedofthirst.HewhopractisesthisPranayamaregularly,willnotbeaffectedby
thebiteofserpentsandscorpions.SitaliKumbhakaisanimitationoftherespirationofaserpent.Thepractitionergetsthepower
ofcastinghisskinandenduringtheprivationofair,waterandfood.Hebecomesaproofagainstallsortsofinflammationsand
fever.

Bhastrika
InSanskritBhastrikameansbellows.RapidsuccessionofforcibleexpulsionisacharacteristicfeatureofBhastrika.Justasa
blacksmithblowshisbellowsrapidly,soalsoyoushouldmoveyourbreathrapidly.
SitonPadmasana.Keepthebody,neckandheaderect.Closethemouth.Next,inhaleandexhalequicklytentimeslikethe
bellowsoftheblacksmith.Constantlydilateandcontract.WhenyoupractisethisPranayamaahissingsoundisproduced.The
practitionershouldstartwithrapidexpulsionsofbreathfollowingoneanotherinrapidsuccession.Whentherequirednumberof

expulsions,saytenforaround,isfinished,thefinalexpulsionisfollowedbyadeepestpossibleinhalation.Thebreathis
suspendedaslongasitcouldbedonewithcomfort.Thendeepestpossibleexhalationisdoneveryslowly.Theendofthisdeep
exhalationcompletesoneroundofBhastrika.Restawhileafteroneroundisoverbytakingafewnormalbreaths.Thiswillgive
youreliefandmakeyoufitforstartingthesecondround.Dothreeroundsdailyinthemorning.Youcandoanotherthreerounds
intheeveningalso.BusypeoplewhofinditdifficulttodothreeroundsofBhastrikacandooneroundatleast.Thisalsowill
keepthemquitefit.
Bhastrikaisapowerfulexercise.AcombinationofKapalabhatiandUjjayimakesupBhastrika.PractiseKapalabhatiandUjjayi
tostartwith.ThenyouwillfinditveryeasytodoBhastrika.
Someprolongthepracticetilltheygettired.Youwillgetperspirationprofusely.Ifyouexperienceanygiddinessstopthe
practiceandtakeafewnormalbreaths.Continuethepracticeafterthegiddinesshasvanished.Bhastrikacanbedonebothinthe
morningandeveninginwinter.Insummerdoitinthemorningonlyduringcoolhours.
Bhastrikarelievesinflammationofthethroat,increasesgastricfire,destroysphlegm,removesdiseasesofthenoseandchestand
eradicatesasthma,consumption,etc.Itgivesgoodappetite.ItbreaksthethreeGranthisorknotsviz.,BrahmaGranthi,Vishnu
GranthiandRudraGranthi.ItdestroysphlegmwhichistheboltorobstacletothedooratthemouthofBrahmaNadi(Sushumna).
ItenablesonetoknowtheKundalini.Itremovesalldiseaseswhicharisefromexcessofwind,bileandphlegm.Itgiveswarmthto
thebody.Whenyouhavenosufficientwarmclothinginacoolregiontoprotectyourselffromcold,practisethisPranayamaand
youwillgetsufficientwarmthinthebodyquickly.ItpurifiestheNadisconsiderably.ItisthemostbeneficialofallKumbhakas.
BhastrikaKumbhakashouldbespeciallypractisedasitenablesthePranatobreakthroughthethreeGranthisorknotsthatare
firmlylocatedintheSushumna.ItawakenstheKundaliniquickly.Thepractitionerwillneversufferfromanydisease.Hewill
alwaysbehealthy.
Thenumberofexhalationsorroundsisdeterminedbythestrengthandcapacityofthepractitioner.Youmustnotgotoextremes.
Somestudentsdosixrounds.Somedotwelvealso.
YoucanpractiseBhastrikainthefollowingmanner.Thereissomeslightchangeintheend.Havinginhaledandexhaledquickly
twentytimes,inhalethroughtherightnostril,retainthebreathaslongasyoucandoitcomfortablyandthenexhalethroughthe
leftnostril.Theninhalethroughtheleftnostril,retainthebreathasbeforeandthenexhalethroughtherightnostril.
RepeatOMmentallywithBhavaandmeaningthroughoutthepractice.
TherearesomevarietiesofBhastrikawhereinonenostrilonlyisusedforbreathingpurposesandinanothervarietythealternate
nostrilsareusedforinhalationandexhalation.
ThosewhowishtodoBhastrikaforalongtimeinanintensemannershouldliveonKhichdi,andtakeanenemaordoBhastiin
themorningbeforestartingthepractice.

Bhramari
SitonPadmasanaorSiddhasana.InhalerapidlythroughbothnostrilsmakingsoundofBhramara,thebee,andexhalerapidly
throughbothnostrils,makingthehummingsound.

Youcancarrytheprocesstillthebodyisbathedinperspiration.Intheendinhalethroughbothnostrils,retainthebreathaslong
asyoucandoitcomfortablyandthenexhaleslowlythroughbothnostrils.Thejoywhichthepractitionergetsinmakingthe
Kumbhakaisunlimitedandindescribable.Inthebeginning,heatofthebodyisincreasedasthecirculationofbloodis
quickened.Intheendthebodyheatisdecreasedbyperspiration.BysuccessinthisBhramariKumbhakatheYogicstudentgets
successinSamadhi.

Murchha
SitinyourAsanaandinhale.Retainthebreath.DoJalandharaBandhabypressingthechinagainstthechest.Retainthebreath
tillyouexpectfaintingandthenexhaleslowly.ThisisMurchhaKumbhakaasitmakesthemindsenselessandgiveshappiness.
Butthisisnotsuitableformany.

MurchaPranayama

Plavini
PracticeofthisPranayamademandsskillonthepartofthestudent.HewhopractisesthisPlavinicandoJalastambha
(solidificationofwater)andfloatonwaterforanylengthoftime.Mr.SaYogicstudentcanfloatonwaterfortwelvehoursata
stretch.HewhopractisesthisPlaviniKumbhakacanliveonairanddispensewithfoodforsomedays.Thestudentactually
drinksairlikewaterslowlyandsendsittothestomach.Thestomachgetsbloatedabit.Ifyoutapthestomachwhenitisfilled
withair,youwillgetapeculiartympanic(air)sound.Gradualpracticeisnecessary.Thehelpofonewhoiswellversedinthis
Pranayamaisalsonecessary.Thestudentcanexpelalltheairfromthestomachbygradualbelching.

KevalaKumbhaka
Kumbhakaisoftwokinds,viz.,SahitaandKevala.ThatwhichiscoupledwithinhalationandexhalationistermedSahita.That
whichisdevoidofthese,iscalledKevala(alone).WhenyougetmasteryinSahita,thenyoucanattemptthisKevala.Whenin
duecourseofpractice,theKumbhakasubsistsinmanyplaceswithoutexhalationandinhalationandunconditionedbyplace,
timeandnumberthenthatKumbhakaiscalledabsoluteandpure(KevalaKumbhaka),thefourthformofRegulationof
breath.Suchpowersasthatofroamingaboutinspaceunseen,followthislastformofPranayama.InVasishthaSamhitaitissaid:
Whenaftergivingupinhalationandexhalation,oneholdshisbreathwithease,itisabsoluteKumbhaka(Kevala).Inthis
PranayamathebreathissuddenlystoppedwithoutPurakaandRechaka.Thestudentcanretainhisbreathaslongashelikes
throughthisKumbhaka.HeattainsthestateofRajaYoga.ThroughKevalaKumbhaka,theknowledgeofKundaliniarises.
KundaliniisarousedandtheSushumnaisfreefromallsortsofobstacles.HeattainsperfectioninHathaYoga.Youcanpractise
thisKumbhakathreetimesaday.HewhoknowsPranayamaandKevalaistherealYogi.Whatcanhenotaccomplishinthethree
worlds,whohasacquiredsuccessinthisKevalaKumbhaka?Glory,glorytosuchexaltedsouls.ThisKumbhakacuresalldiseases
andpromoteslongevity.

PranicHealing
ThosewhopractisePranayama,canimparttheirPranainhealingmorbiddiseases.TheycanalsorechargethemselveswithPrana
innotimebypractisingKumbhaka.NeverthinkthatyouwillbedepletedofyourPranabydistributingittoothers.Themore
yougive,themoreitwillflowtoyoufromthecosmicsource(Hiranyagarbha).Thatisthelawofnature.Donotbecomea
niggard.Ifthereisarheumaticpatient,gentlyshampoohislegswithyourhands.Whenyoudoshampooing(massage),do
KumbhakaandimaginethatthePranaisflowingfromyourhandstowardsthelegofyourpatient.Connectyourselfwith
HiranyagarbhaortheCosmicPranaandimaginethatthecosmicenergyisflowingthroughyourhandstowardsthelegsofthe
patient.Thepatientwillatoncefeelwarmth,reliefandstrength.Youcancureheadache,intestinalcolicoranyotherdiseaseby
massageandbyyourmagnetictouch.Whenyoumassagetheliver,spleen,stomachoranyotherportionororganofthebody,
youcanspeaktothecellsandgivethemorders:Ocells!dischargeyourfunctionsproperly.Icommandyoutodoso.Theywill
obeyyourorders.Theytoohavegotsubconsciousintelligence.RepeatOMwhenyoupassyourPranatoothers.Tryafewcases.
Youwillgaincompetence.Youcancurescorpionstingalso.Gentlyshampoothelegandbringthepoisondown.
Youcanhaveextraordinarypowerofconcentration,strongwillandaperfectlyhealthyandstrongbodybypractisingPranayama
regularly.YouwillhavetodirectthepowerofPranaconsciouslytounhealthypartsofthebody.Supposeyouhaveasluggish
liver.SitonPadmasana.Closeyoureyes.InhalegentlytillyoucountOM3times.ThenretainbreathtillyoucountOM6times.
DirectthePranatotheregionoftheliver.Concentrateyourmindthere.Fixyourattentiontothatarea.ImaginethatPranais
interpenetratingallthetissuesandthecellsofthelobesoftheliveranddoingitscurative,regeneratingandconstructivework
there.Faith,imagination,attentionandinterestplayaveryimportantpartincuringdiseasebytakingPranatothediseasedareas.
Thenslowlyexhale.Duringexhalationimaginethatthemorbidimpuritiesoftheliverarethrownout.Repeatthisprocess12
timesinthemorningand12timesintheevening.Sluggishnessofliverwillvanishinafewdays.Thisisadruglesstreatment.
Thisisnaturecure.YoucantakethePranatoanypartofthebodyduringPranayamaandcureanykindofdisease,beitacuteor
chronic.Tryonceortwiceinhealingyourself.Yourconvictionswillgrowstronger.Whydoyoucryliketheladywhoiscrying
forgheewhenshehasbutterinherhand,whenyouhaveacheap,potent,easilyavailableremedyoragentPranaatyour
commandatalltimes!Useitjudiciously.Whenyouadvanceinyourconcentrationandpractice,youcancuremanydiseasesby
meretouch.Intheadvancedstages,manydiseasesarecuredbymerewill.

DistantHealing
Thisisknownasabsenttreatmentalso.YoucantransmityourPranathroughspace,toyourfriend,whoislivingatadistance.
Heshouldhaveareceptivementalattitude.Youmustfeelyourselfenrapport(indirectrelationandinsympathy)withtheman,
whomyouhealwiththisDistantHealingmethod.
Youcanfixhoursofappointmentwiththemthroughcorrespondence.Youcanwritetothem:Getreadyat4a.m.Havea
receptivementalattitude.Liedowninaneasychair.Closeyoureyes.IshalltransmitmyPrana.Saymentallytothepatient:I
amtransmittingasupplyofPrana(vitalforce).DoKumbhakawhenyousendthePrana.Practiserhythmicalbreathingalso.Have
amentalimagethatthePranaisleavingyourmindwhenyouexhaleitispassingthroughspaceandisenteringthesystemofthe
patient.ThePranatravelsunseenlikethewireless(radio)wavesandflasheslikelightningacrossspace.ThePranathatis
colouredbythethoughtsofthehealerisprojectedoutside.YoucanrechargeyourselfwithPranabypractisingKumbhaka.This
requireslong,steadyandregularpractice.

Relaxation
Thepracticeofrelaxingthemusclesofthebodywillbringresttothebodyandtothemindalso.Thetensionofthemuscleswill
berelieved.Peoplewhoknowthescienceofrelaxationdonotwasteanyenergy.Theycanmeditatewell.Takeafewdeepbreaths
andthenliedownflatonyourbackasinSavasana.Relaxallthemusclesofthebodyfromheadtofeet.Rollontoonesideand
thenrelaxasthoroughlyasyoucando.Donotstrainthemuscles.Rollontheothersideandrelax.Thisisnaturallydonebyall
duringsleep.Therearevariousexercisesinrelaxation,fortheparticularmusclesofaparticularpartofthebody.Youcanrelax
thehead,theshoulders,thearms,forearms,wrist,etc.Yoginsknowthescienceofrelaxationthoroughly.Whenyoupractisethese
variousrelaxationexercises,youmusthavethementalpictureofcalmnessandstrength.

RelaxationofMind
Mentalpoiseandcalmnessmaybebroughtaboutbytheeradicationofworryandanger.Fearreallyunderliesbothworryand
anger.Nothingisgainedbyworryandanger,butonthecontrarymuchenergyiswastedbythesetwokindsofloweremotions.If
amanworriesmuchandifheisirritable,heisindeedaveryweakman.Becarefulandthoughtful.Allunnecessaryworriescanbe
avoided.Relaxationofthemusclesreactsonthemindandbringsreposetothemind.Relaxationofthemindbringsresttothe
bodyalso.Bodyandmindareintimatelyconnected.Bodyisamouldpreparedbythemindforitsenjoyment.
Sitfor15minutesinarelaxedandeasycomfortableposition.Closeyoureyes.Withdrawthemindfromoutsideobjects.Stillthe
mind.Silencethebubblingthoughts.Thinkthatthebodyislikeacoconutshellandyouareentirelydifferentfromthebody.
Thinkthatthebodyisaninstrumentinyourhands.IdentifyyourselfwiththeallpervadingSpiritorAtman.Imaginethatthe
wholeworldandyourbodyarefloatinglikeapieceofstrawinthisvastoceanofSpirit.Feelthatyouareintouchwiththe
SupremeBeing.Feelthatthelifeofthewholeworldispulsating,vibratingandthrobbingthroughyou.Feelthattheoceanoflife
isgentlyrockingyouonitsvastbosom.Thenopenyoureyes.Youwillexperienceimmensementalpeace,mentalvigourand
mentalstrength.Practiseandfeelthis.

ImportanceandBenefitsofPranayama

TheillusorySamsaricVasanathathasarisenthroughthepracticeofmanylives,neverperishesexceptthroughthepracticeof
Yogaforalongtime.Itisnotpossibleonthepartofonetocontrolthemindbysittingupagainandagainexceptthroughthe
approvedmeans(Muktikopanishad).
HowcouldJnana,capableofgivingMoksha,arisecertainlywithoutYoga?AndevenYogabecomespowerlessinsecuring
MokshawhenitisdevoidofJnana.Sotheaspirantafteremancipationshouldpractise(firmly)bothYogaandJnana(Yogatattva
Upanishad).
TatahkshiyateprakasavaranamThencethecoveringofthelightisdestroyed(YogaSutrasII52).TamasandRajas
constitutethecoveringorveil.ThisveilisremovedbythepracticeofPranayama.Aftertheveilisremoved,therealnatureofthe
soulisrealised.TheChittaisbyitselfmadeupoftheSattvicparticles,butitisenvelopedbyRajasandTamas,justasthefireis
envelopedbysmoke.ThereisnopurificatoryactiongreaterthanPranayama.Pranayamagivespurityandthelightofknowledge
shines.TheKarmaoftheYogi,whichcoversupthediscriminativeknowledgeisdestroyedashepractisesPranayama.Bythe
magicpanoramaofdesire,theessence,whichisluminousbynatureiscoveredupandtheJivaorindividualsoulisdirected
towardsvice.ThisKarmaoftheYogiwhichcoversuptheLightandbindshimtorepeatedbirths,becomesattenuatedbythe
practiceofPranayamaeverymomentandisdestroyedeventually.Theafflictionsandsinsconstitutethecoveraccordingto
Vachaspati.
Manusays:LetthedefectsbeburntupbyPranayama.VishnuPuranaspeaksofPranayamaasanaccessorytoYoga:Hewho
wantstheairknownasPranabypracticeissaidtohavesecuredPranayama.
DharanasuchayogyatamanasahThemindbecomesfitforconcentration(YogaSutras,II53).Youwillbeableto
concentratethemind,nicelyafterthisveilofthelighthasbeenremoved.Themindwillbequitesteadyliketheflameina
windlessplaceasthedisturbingenergyhasbeenremoved.ThewordPranayamaissometimesusedcollectivelyforinhalation,
retentionandexhalationofbreathandsometimesforeachoftheseseverally.WhenthePranaVayumovesintheAkasaTattva,
thebreathingwillbelessened.Atthistimeitwillbeeasytostopthebreath.Thevelocityofthemindwillbeslowlylessenedby
Pranayama.ItwillinduceVairagya.
Ifyoucansuspendoneinchordigitofbreathinside,youwillobtainthepowersofforetellingifyoucansuspendtwoinches
within,youwillgetthepowerofthoughtreading,forsuspendingthebreathforthreeinches,levitationforfourinches,
psychometry,clairaudience,etcforfiveinches,movingaboutunseenbyanybodyintheworldforsixinches,thepowerof
KayaSiddhiforseveninches,enteringthebodyofanotherman(ParakayaPravesa)foreightinches,thepowertoremain
alwaysyoungfornineinches,thepowertomakeDevastoworkasyourservantsforteninchesAnima,Mahimaandother
Siddhisandforeleveninches,youwillattainonenesswithParamatman.WhenthroughgreatpracticetheYogicanperform
Kumbhakaforfullthreehours,thenhecanbalancehimselfonhisthumb.HeundoubtedlyattainsallkindsofSiddhis.Justasfire
destroysthefuel,soalsoPranayamadestroysthebundlesofsins.Pratyaharamakesthemindcalm.Dharanasteadiesthemind.
Dhyanamakesoneforgetthebodyandtheworld.SamadhibringsinfiniteBliss,Knowledge,PeaceandLiberation.
DuringYogicSamadhi,theflameoftheYogagni(fireofYoga)extendingfromnaveltotheheadmeltstheAmritainthe
Brahmarandhra.TheYogidrinksthiswithjoyandecstasy.Hecanremainwithoutfoodanddrinkformonthsbydrinkingthis
Yogicnectaralone.
Thebodybecomeslean,strongandhealthy.Toomuchfatisreduced.Thereislustreintheface.Eyessparklelikeadiamond.The

practitionerbecomesveryhandsome.Voicebecomessweetandmelodious.TheinnerAnahatasoundsaredistinctlyheard.The
studentisfreefromallsortsofdiseases.HegetsestablishedinBrahmacharya.Semengetsfirmandsteady.TheJatharagni(gastric
fire)isaugmented.ThestudentbecomessoperfectinBrahmacharyathathismindwillnotbeshakenevenifafairytriesto
embracehim.Appetitebecomeskeen.Nadisarepurified.TheVikshepaisremovedandthemindbecomesonepointed.Rajasand
Tamasaredestroyed.ThemindispreparedforDharanaandDhyana.Theexcretionsbecomescanty.Steadypracticearousesinner
spirituallight,happinessandpeaceofmind.ItmakeshimanUrdhvaretoYogi.Advancedstudentsonlywillgetalltheother
Siddhismentionedabove.
Themindofamancanbemadetotranscendordinaryexperienceandexistonaplanehigherthanthatofreasonknownas
superconsciousstateofconcentrationandgetbeyondthelimitofconcentration.Hecomesfacetofacewithfactswhichordinary
consciousnesscannotcomprehend.Thisoughttobeachievedbypropertrainingandmanipulationofthesubtleforcesofthe
bodysoastocausethemtogive,asitwere,anupwardpushtothemindintothehigherregions.Whenthemindissoraisedinto
thesuperconsciousstateofperception,itbeginstoactfromthereandexperienceshigherfactsandhigherknowledge.Suchisthe
ultimateobjectofYoga,whichcanbeachievedbythepracticeofPranayama.ThecontrolofthevibratoryPranameanstoaYogi,
thekindlingofthefireofsupremeknowledge,therealisationoftheSelf.

SpecialInstructions
1.Intheearlymorning,answerthecallsofnatureandsitforthepractice.PractisePranayama,inadrywellventilatedroom.
Pranayamarequiresdeepconcentrationandattention.Itisalwaysbettertohavethepracticeinasteadysittingposture.Donot
keepanyonebyyoursidetoavoiddistractionofyourmind.
2.BeforeyousitforPranayamapractice,thoroughlycleanthenostrilswell.Youcantakeasmallquantityoffruitjuiceorasmall
cupofmilkorcoffeeevenbeforethepractice.Whenyoufinishthepracticetakeacupofmilkorlighttiffinafter10minutes.
3.Haveonesittingonlyinthemorningduringsummer.Ifthereisheatinthebrainorhead,applyAmlaoilorbutteronthehead
beforeyoutakeyourbath.TakeMisriSherbatbydissolvingsugarcandyinwater.Thiswillcoolyourwholesystem.DoSitali
Pranayamaalso.Youwillnotbeaffectedbytheheat.
4.Strictlyavoidtoomuchtalking,eating,sleeping,mixingwithfriendsandexertion.VerilyYogaisnotforhimwhoeatethtoo
much,norwhoabstainethtoexcess,isaddictedtotoomuchsleepnoreventowakefulness(GitaVI16).Takealittlegheewith
ricewhenyoutakeyourmeals.ThiswilllubricatethebowelsandallowVayutomovedownwardsfreely.
5.Mitaharamvinayastuyogarambhamtukarayet,NanarogabhavettasyakinchidyogonasidhyatiWithoutobserving
moderationofdiet,ifonetakestotheYogapractices,hecannotobtainanybenefitbutgetsvariousdiseases(Ghe.S.Chap.V
16).
6.Perfectcelibacyforsixmonthsoroneyearwilldoubtlessenableyoutoacquirerapidprogressinthepracticeandinspiritual
advancement.Donottalkwithladies.Donotlaughandjokewiththem.Shuntheircompanyentirely.WithoutBrahmacharya
anddieteticregulationsifyoupractiseYogicexercises,youwillnotgetmaximumbenefitinthespiritualpractices.But,for
ordinaryhealthyoucanpractisemildexercises.
7.Beregularandsystematicinyourpractice.Nevermissaday.Stopthepracticewhenyouareailingseriously.Somepeople

twistthemusclesofthefacewhentheydoKumbhaka.Itshouldbeavoided.Itisasymptomtoindicatethattheyaregoing
beyondtheircapacity.Thismustbestrictlyavoided.SuchpeoplecannothavearegulatedRechakaandPuraka.
8.ObstaclesinYoga:Sleepingindaytime,latevigilovernight,excessofurineandfaeces,evilofunwholesomefoodand
laboriousmentaloperationwithPrana.Whenoneisattackedbyanydisease,hesaysthatthediseaseisduetothepracticeof
Yoga.Thisisaseriousmistake.
9.Getupat4a.m.MeditateordoJapaforhalfanhour.ThendoAsanasandMudras.Takerestfor15minutes.Thendo
Pranayama.PhysicalexercisescanbeconvenientlycombinedwithAsanas.Ifyouhavesufficienttimeatyourdisposal,youcan
haveitafterfinishingalltheYogicexercisesandmeditation.Pranayamacanalsobeperformedassoonasyougetupfrombed
justbeforeJapaandmeditation.Itwillmakeyourbodylightandyouwillenjoythemeditation.Youmusthavearoutine
accordingtoyourconvenienceandtime.
10.MaximumbenefitcanbederivedifJapaalsoisdoneduringthepracticeofAsanasandPranayama.
11.ItisalwaysbettertostartJapaandmeditationintheearlymorningat4a.m.,assoonasyougetupfrombed.Atthistimethe
mindisquitecalmandrefreshed.Youcanhavegoodconcentration.
12.Vastmajorityofpersonswastetheirprecioustimeintheearlymorninginansweringthecallsofnatureforhalfanhourand
washingtheirteethforanotherhalfanhour.Thisisbad.Aspirantsshouldtrytodefecatewithin5minutesandcleansetheirteeth
within5minutes.Ifthebowelsareconstipated,havevigorouspracticeofSalabha,BhujangaandDhanurAsanasfor5minutesas
soonasyougetupfrombed.Ifyouarehabituatedtoanswerthecallofnature,late,youcandosoafterfinishingtheYogic
exercises.
13.FirstdoJapaandmeditation.ThenyoucantaketoAsanaandPranayamaexercises.Thenfinishthecourseofpracticeby
anothershortsittinginmeditation.
14.ASthereisalwayssomedrowsinesswhenyougetupfrombed,itisdesirabletodosomeAsanasandalittlePranayamafor
fiveminutesjusttodriveoffthisdrowsinessandtomakeyoufitformeditation.Themindgetsonepointedafterthepracticeof
Pranayama.Pranayama,thoughitconcernswiththebreath,givesgoodexerciseforvariousinternalorgansandthewholebody.
15.ThegeneralorderofdoingKriyasis:FirstdoallAsanas,thenMudras,thenPranayamaandthenDhyana.Sincetheearly
morningtimeissuitableformeditation,youcanfollowthisorder:Japa,Meditation,Asanas,MudrasandPranayama.Thisisa
betterway.Youcanfollowtheorderwhichissuitabletoyou.AfterdoingAsanas,takerestforfiveminutesandthenbegin
Pranayama.
16.SomeHathaYogicbooksinterdictcoldbathintheearlymorning.Probablythereasonmaybethatonemaycatchcoldor
developanycomplaintofthelungs,ifhetakescoldbathat4a.m.particularlyincoldplaceslikeKashmir,Mussoorie,
Darjeeling,etc.Thereisnorestrictioninhotplaces.IamalwaysinfavourofcoldbathsbeforeonestartstheYogicpracticesasit
isrefreshingandstimulating.Itdrivesoffdrowsiness.Itbringsinequilibriumofcirculationofblood.Thereisahealthyflowof
bloodtowardsthebrain.
17.AsanasandPranayamaremoveallsortsofdiseases,improvehealth,energisedigestion,invigoratethenerves,straightenthe

SushumnaNadi,removeRajasandawakenKundalini.PracticeofAsanasandPranayamabestowsgoodhealthandsteadymind.
AsnoSadhanaispossiblewithoutgoodhealthandasnomeditationispossiblewithoutasteadymind,HathaYogaisof
immenseuseforDhyanaYogins,KarmaYogins,BhaktasandVedantinsaswell.
18.ThemaintenanceofthebodyisimpossiblewithoutAsanasoranykindofphysicalexercisesoractivities.Evenanorthodox
VedantinisanunconsciousHathaYogi.HepractisessomekindofAsanadaily.HepractisesPranayamaalsounconsciously
becauseduringmeditation,Pranayamacomesbyitself.
19.Wheneveryoufeeluneasy,depressedordejected,practisePranayama.Youwillbeatoncefilledwithnewvigour,energyand
strength.Youwillbeelevated,renovatedandfilledwithjoy.Dothisandtry.Beforeyoubegintowritesomething,anessay,an
articleorathesis,doPranayamafirst.Youwillbringoutbeautifulideasanditwillbeaninspiring,powerfulandoriginal
production.
20.Beregularinthepractice.RegularityinthepracticeisverynecessaryifonewantstorealisethemaximumbenefitsofAsanas
andPranayama.Thosewhopractisebyfitsandstartswillnotderivemuchbenefit.Generallypeoplepractisefortwomonthsin
thebeginningwithgreatenthusiasmandleaveoffthepractice.Thisisasadmistake.TheyalwayswantaYogicteacherbytheir
side.Theyhavegottheeffeminateleaningmentality.Theyarelazy,torpidandslothful.
21.PeopledonotwanttoremoveMala(impurity)byselflessserviceandVikshepabyYogicpractices.Theyatoncejumpto
awakentheKundaliniandraiseBrahmakaraVritti.Theywillonlybreaktheirlegs.ThosewhoattempttoawakentheKundalini
byAsanasandPranayama,shouldhavepurityinthought,wordanddeed.TheyshouldhavementalandphysicalBrahmacharya.
ThenonlytheycanenjoythebenefitsofawakeningtheKundalini.
22.Sowtheseedofspiritualityinyouryoungage.DonotwasteVirya.DisciplinetheIndriyasandmind.DoSadhana.Whenyou
becomeold,itwillbedifficultforyoutodoanyrigidSadhana.Thereforebeonthealertduringyourteensyouwillseefor
yourselfinashorttimetheparticularbenefitsyouderivefromparticularkindsofSadhana.
23.Whenyouadvanceinspiritualpractices,youmustobservestrictMouna(vowofsilence)for24hourscontinuously.This
mustbecontinuedforsomemonthsalso.EveryoneshouldselectacourseoffewexercisesinAsana,Pranayamaandmeditation
accordingtoonestemperament,capacity,convenienceandrequirement.
24.Itisquitepossibleforamantopractisecelibacy,albeittherearevarioussortsoftemptationsanddistractions.Awell
disciplinedlife,studyofscriptures,Satsanga,Japa,Dhyana,Pranayama,Sattvicandmoderatediet,dailyintrospection,and
enquiry,selfanalysisandselfcorrection,Sadachara,practiceofYama,Niyama,physicalandverbalTapas,allwillpavealong
wayintheattainmentofthisend.Peoplehaveirregular,unrighteous,immoderate,irreligious,undisciplinedlife.Hencethey
sufferandfailintheattainmentofthegoaloflife.Justastheelephantthrowssandonitsownhead,soalsotheythemselvesbring
difficultiesandtroublesontheirownheadsonaccountoftheirfoolishness.
25.Donotshakethebodyunnecessarily.Byshakingthebodyoftenthemindalsoisdisturbed.Donotstretchthebodyevery
nowandthen.TheAsanashouldbesteadyandfirmasarockwhenyoudoPranayama,Japaandmeditation.
26.Youmustfindoutforyourselfaccordingtoyourhealthandconstitutionwhatsortofdieteticregulationwillsuitandwhat
particularPranayamawillexactlyhelpyou.ThenonlyyoucansafelyproceedwithyourSadhana.Firstreadalltheinstructions

ofthevariousexercisesgiveninthisbookfromthebeginningtotheend.Clearlyunderstandthetechnique.Ifyouhaveany
doubts,justaskanyYogicstudenttodemonstrateandthenpractiseit.Thisisthesafestmethod.Youshouldnotselectanyoneof
theexerciseatrandomandbegintopractiseitinawrongway.
27.InalltheexercisesIhavesuggestedMantraOMasthetimeunit.YoucanhaveyourGuruMantra,Rama,Siva,Gayatrior
merenumberasthetimeunitaccordingtoyourinclination.GayatriorOMisthebestforPranayama.Inthebeginningyoumust
observesometimeunitforPuraka,KumbhakaandRechaka.Thetimeunitandtheproperratiocomesbyitselfwhenyoudothe
Puraka,KumbhakaandRechakaaslongasyoucandoitcomfortably.Whenyouhaveadvancedinthepractice,youneednot
countorkeepanyunit.Youwillbenaturallyestablishedinthenormalratiothroughforceofhabit.
28.Forsomedaysinthebeginningyoumustcountthenumberandseehowyouprogress.Intheadvancedstages,youneednot
distractthemindincounting.Thelungswilltellyouwhentherequirednumberisfinished.
29.DonotcontinuethePranayamawhenyouarefatigued.Theremustbealwaysjoyandexhilarationofspiritduringandafter
thepractice.Youshouldcomeoutofthepracticefullyinvigoratedandrefreshed.Donotbindyourselfbytoomanyrules
(Niyamas).
30.DonottakebathimmediatelyafterPranayamaisover.Takerestforhalfanhour.Ifyougetperspirationduringthepractice,
donotwipeitwithatowel.Rubitwithyourhands.Donotexposethebodytothechilldraughtsofairwhenyouperspire.
31.Alwaysinhaleandexhaleveryslowly.Donotmakeanysound.InPranayamaslikeBhastrika,Kapalabhati,SitaliandSitkari,
youcanproducealittlemildorthelowestpossiblesound.
32.Youshouldnotexpectthebenefitsafterdoingitfor2or3minutesonlyforadayortwo.Atleastyoumusthave15minutes
dailypracticeinthebeginningregularlyfordaystogether.Therewillbenouseifyoujumpfromoneexercisetoanother
everyday.YoumusthaveaparticularexerciseforyourdailyAbhyasa,whichyoushouldimprovetoahighdegree.Other
exercisesofcourse,youcanhaveforoccasionalpracticealongwiththedailyexercise.YoumusthaveBhastrika,Kapalabhati
andEasyComfortablePranayamaforyourdailypracticeandSitali,Sitkari,etc.,canbepractisedoccasionally.
33.ThePurakaisotherwiseknownasNissvasaandRechakaisknownasUchhvasa.ThementalprocessinKevalaKumbhaka
iscalledSunyakaformofbreathregulation.Steady,systematicpracticeandgradualincreaseofKumbhakaisknownas
AbhyasaYoga,swallowingofairandlivingonthisairaloneisknownasVayubhakshana.
34.TheauthorofSivayogaDipikadescribesthreekindsofPranayama:Prakrita,VaikritaandKevalaKumbhaka.IfthePranais
intheformofbreathinhaledandexhaled,onaccountofitsnaturalqualityofgoingoutandcomingin,thePranayamaisknown
asPrakrita.IfthePranaisrestrainedbythethreefoldmeansofthrowingout,takinginandstoppingthebreathinaccordancewith
therulesprescribedintheSastras,itiscalledVaikritaorartificial.Butwithgreatmenwhohaverisenabovethesetwokindsof
restrainingbreath,thesuddenrestrainingofthevitalcurrentsdirectly(withoutinspirationandexpiration),isKevalaKumbhaka.
PrakritaPranayamabelongstoMantraYoga.VaikritabelongstoLayaYoga.
35.ThatiscalledKumbhaka(cessationofbreath)whenthereisneitherexpirationnorinspirationandthebodyismotionless,
remainingstillinonestate.Thenheseesformsliketheblind,hearssoundslikethedeafandseesthebodylikewood.Thisisthe
characteristicofonewhohasattainedquiescence.

36.PatanjalidoesnotlaymuchstressonpracticeofdifferentkindsofPranayama.Hementions:Exhaleslowly,theninhaleand
retainthebreath.Youwillgetasteadyandcalmmind.ItisonlytheHathaYoginswhodevelopedPranayamaasascienceand
havementionedvariousexercisestosuitdifferentpersons.
37.Spreadatigerskinoradeerskinorafourfoldblanket.Overthisspreadapieceofwhitecloth.ThensitforthePranayama
practicefacingtheNorth.
38.Somewouldtaketheorderasexhaling,inhalingandretainingothersasinhaling,retainingandexhaling.Thelatterismore
common.InYajnavalkya,wefindthedifferentkindsofbreathregulationmentionedintheorderofPuraka,Kumbhakaand
Rechakawhereas,inNaradiyatextwehavethemintheorderofRechaka,PurakaandKumbhaka.Thetwoaretoberegulatedas
optionalalternatives.
39.AYogishouldalwaysavoidfear,anger,laziness,toomuchsleeporwakingandtoomuchfoodorfasting.Iftheaboverulebe
wellstrictlypractised,eachday,spiritualwisdomwillariseofitselfinthreemonthswithoutdoubtinfourmonths,heseesthe
DevasinfivemonthsheknowsorbecomesaBrahmanishthaandtrulyinsixmonthsheattainsKaivalyaatwill.Thereisno
doubt.
40.AneophyteshoulddoPurakaandRechakaonlywithoutanyKumbhakaforsomedays.TakealongtimetodoRechaka.The
proportionforPurakaandRechakais1:2.
41.Pranayamainitspopularandpreparatoryformmaybepractisedbyeveryoneinanyposturewhatsoever,sittingorwalking
andyetissuretoshowitsbenefits.Buttothosewhopractiseitinaccordancewiththespecificmethodsprescribed,fructification
willberapid.
42.GraduallyincreasetheperiodofKumbhaka.Retainfor4secondsinthefirstweek,for8secondsinthesecondweek,for12
secondsinthethirdweekandsoon,tillyouareabletoretainthebreathtoyourfullcapacity.
43.CommonsenseorYuktishouldbeusedthroughoutyourpractice.Ifonekindofexerciseisnotagreeabletoyoursystem,
changeitafterdueconsiderationorconsultationwithyourGuru.ThisisYukti.WherethereisYukti,thereisSiddhi,Bhuktiand
Mukti(perfection,enjoymentandsalvation).
44.YoumustsonicelyadjustthePuraka,KumbhakaandRechakathatyoushouldnotexperiencethefeelingofsuffocationor
discomfortatanystageofPranayama.Youshouldneverfeelthenecessityofcatchingholdofafewnormalbreathsbetweenany
twosuccessiverounds.ThedurationofPuraka,KumbhakaandRechakamustbeproperlyadjusted.Exerciseduecareand
attention.Matterswillturntobesuccessfulandeasy.
45.Youmustnotunnecessarilyprolongtheperiodofexhalation.IfyouprolongthetimeofRechaka,thefollowinginhalation
willbedoneinahurriedmannerandtherhythmwillbedisturbed.YoumustsocarefullyregulatethePuraka,Kumbhakaand
RechakathatmustbeabsolutelycomfortableandperformnotonlyonePranayamabutalsothefullcourseorrequiredroundsof
Pranayama.Experienceandpracticewillmakeyoualright.Practicemakesoneperfect.Besteady.Anotherimportantfactoristhat
youmusthaveefficientcontroloverthelungsattheendofKumbhakatoenableyoutodotheRechakasmoothlyandin
proportionwiththePuraka.

46.SuryabhedaandUjjayiproduceheat.SitkariandSitaliarecooling.Bhastrikapreservesnormaltemperature.Suryabheda
destroysexcessofwindUjjayiphlegmSitkariandSitalibileandBhastrikaallthethree.
47.SuryabhedaandUjjayimustbepractisedduringwinter.SitkariandSitalimustbepractisedinsummer.Bhastrikacanbe
practisedinallseasons.ThosepersonswhosebodiesarehoteveninwintercanpractiseSitaliandSitkariduringwinterseason.
48.Goaloflifeisselfrealisation.Thisisbroughtaboutbymeansofthesubjugationofthebodyandthesenses,theservicetoa
goodGuru,thehearingofVedanticdoctrineandconstantmeditationthereon(NiralambaUpanishad).Ifyouarereallysincere
andifyouwishtohaveaquick,suresuccess,youmusthaveasystematicroutineforAsana,Pranayama,Japa,Meditation,
Svadhyaya,etc.YoumustbeverycarefulinkeepingupBrahmacharya.Effectivemeanstocontrolthemindaretheattainmentof
spiritualknowledge,associationwiththewise,theentireabdicationofallVasanasandcontrolofPrana(Muktikopanishad).
49.OnceagainIwilltellyouthatAsana,Pranayama,Japa,Dhyana,Brahmacharya,Satsanga,solitude,Mouna,NishkamaKarma
areallabsolutelynecessaryforspiritualattainments.OnecanhardlyobtainperfectioninRajaYogawithoutHathaYoga.Atthe
endofKumbhakayoushouldwithdrawthemindfromalltheobjects.BygradualpracticeyouwillbeestablishedinRajaYoga.
50.SomestudentswhoarestudyingVedanticbooksthinkthattheyareJnanisandtheyignoreAsanas,Pranayama,etc.Theyalso
shouldpractisethese,tilltheyareperfectinShatSampatoftheSadhanaChatushtayaSama,Dama,etc.,thepreliminary
qualificationsofJnanaYoga.
51.Donothesitate.DonotbewaitingtogetaGuruwhowillsitbyyoursideandwatchyoudailyforalongtime.Ifyouare
sincere,regularandsystematicandifyoufollowrulesandinstructionsofthisbookverycarefully,therewillbenotroubleatall.
Youwillundoubtedlygetsuccess.Slighterrorsmaycropupinthebeginning,itdoesnotmatter.Donotunnecessarilybe
alarmed.Donotgiveupthepractice.Youwillyourselflearnhowtoadjust.Commonsense,instinct,theshrillinnervoiceofthe
soulwillhelpyouinthepath.Everythingwillcomeoutsmoothlyintheend.Startthepracticethisverysecondinrightearnest
andbecomearealYogi.
OMSantih,Santih,Santih!

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