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Prabhu Ram Lal Ji Maharaj, the known founder of Yog Sadhna (1888- 1938 AD

)

This Book is dedicated to

Consortium of
Social Reforms Organization

Curbing social evils
thru
yoga
Acknowledgement

The Author would like to thank Ms. Shweta Dhanuka for her contribution and

other efforts related to this book. The Author is also grateful to all the Yoga

practitioners and teachers for their valuable guidance and suggestions and

enriching this book with their knowledge. I thank all my staff members, especially

Mr. Vinod Karan Singh, CEO, Social Reforms Organisation, for his contribution,

my wife Veena Arora for her constant encouragement to write the book, my

mother for her blessing and Ms Vijaya Shukla for her visual efforts. Last, but not

the least, a sincere thanks to my Guru Prabhu Chaman Lalji Kapur who runs Yog

Sadhna Ashram in Hoshiarpur, benefiting the people since last 60 years.
PREFACE
Yoga provides us the energy and strengths which is required to carry out our day to day
work. Yoga is a positive force which can control our desires, evils and other bad habits.
Yoga relives us from present day stressful life. Yoga is more meaningful and is highly
needed and appreciated in current time. Yoga also makes our society free from the evil
forces by enlightening the mind and the soul of the people.

The World is more unsafe today- Terrorism has spread its wing, globally. There is chaos
and anarchy all over. Life is so absurd and void that it has lost all its meaning and value.
People do not feel comfortable in such an atmosphere, where everything is insecure.

- Criminalization of Politics is increasing world wide

- Violence, unrest, robberies, dacoit, economic offences are on rise everywhere.

- Religious fundamentalism is also on rise and setting a different propaganda

- Excessive Consumerism is putting strain to earth’s resources and bringing our

Environment near destruction

- The gap between rich and poor is increasing day by day, making the poor more
dissatisfied with their lives.

How can we imagine our life to sustain under such an environment? Greed, jealousy,
lust, anger, gluttony, laziness are evils which are ruling the mind of the people as well as
the entire world. Can Yoga solve the above problems? The answer is YES.

Yoga is capable of solving most of the problems and can bring a dramatic change in our
lifestyle. Yoga is not just doing some aerobics or any other physical exercises in the
gymnasium. Yoga controls mind, body and the soul. Yoga encompasses every aspect of
human life, shapes our character and enables the mind to follow the path of wisdom,
truth, humanity, love, sacrifice, non-violence and spirituality.
Yoga is a medium to eliminate all our social evils. Prabhu Chaman Lalji kapur, founder,
Yog Sadhna Ashram, Hoshiarpur, rightly said the saviour of this art, brought a revolution
in the world and cured thousands of people, suffering from incurable diseases by the
help of Yoga. He taught the complete art of Yoga which ensures one to control his body
and mind both. Self control through practice of Yoga is the only way left to curb social
evils. This is what the author explores in this book.

Index

PART - 1

Chapter 01 – Yoga

Chapter 02 – Raja Yoga

Chapter 03 – Hatha Yoga

Chapter 04 – Asanas

Chapter 05 – Pranayama

Chapter 06 – Meditation

PART - 2 METHODS OF SELF CONTROL

Chapter 07 – Development of Good Character

Chapter 08 – Controlling Human Behaviour

Chapter 09 – Sins Against Humanity

Chapter 10 – Conclusion
Introduction

We all know that a healthy mind dwells in a healthy body. The interaction of mind
and body is elementary for self control which is most comfortable gained through
practicing Yoga.

This book is all about attaining self control through yoga. In the entire text, the
subject matter is discussed in detail taking into consideration all the relevant
points. A sincere effort has been made to provide the reader with the right
amount and content of information so they may understand the topic correctly.

Readers are introduced to the concept of yoga and its different forms in two
distinctive chapters, followed by another chapter that establishes the relation
between the two. Chapter four describes all about asanas and different postures.
Chapter five teaches us the right way to breathe i.e. Pranayama. Self control is
achieved only when there is certain change in a way an individual thinks.
Moreover, the change of thoughts takes place after our mind gets balanced.
Chapter six explains how meditation helps to attain balance and peace of mind.
Pranayama (systematic control of breathing) helps the practitioner in deep
meditation. Whereas, right sitting postures learned through Asanas leads to
perfect Pranayama. Part two of this book deals with methods of self control.
There are ways suggested to develop good and sound character also stress is
laid on the need to build co-ordeal relationship with others. Yogic concept of
stress free life reflects the importance of yoga in our lives. Chapter eight gives us
an insight about the seven deadly sins i.e. anger, pride, lust, greed, envy and
sloth. Chapter nine describes various methods to control such sins against
humanity.

The aim of yoga is spiritual perfection; it encourages a balanced and all-round
development of human potential. Yoga contains specific teachings that lead to
good health and emotional well-being; it assuredly leads to intellectual, creative,
intuitive and spiritual enfoldments. Regular practice will help us to control the
desires and thus making our life more satisfied.

Self control is very important as it is the key to a peaceful and contended life.
Every one comes in this world for a purpose but, unfortunately, we get involve in
other petty work, neglecting and deviating from the real purpose and aim of our
life. With the self controlled body and mind we can make a come back to the
desired path. And yoga is the most suitable and appropriate method for attaining
this. Hope we all prove ourselves in the eyes of God by doing the deeds for what
we are given the human life.
FRUITS OF PRACTICING
YOGA

 Balanced all round
Development

 Keeps body fit

 Makes mind Intellectual and
Creative

 Controls your emotions to
Lead a satisfied life
Chapter 01 – Yoga

In ancient times, Indian sages meditated for decades and developed a psycho-physical
discipline known as Yoga. The word yoga, in ancient Sanskrit stands for "union," refers
to the merging of:
 Body
 Mind and
 spirit

Traditionally, the goal of yoga is union with the soul, known as Brahman. However, these
days it can be explained as the science of positive mental health. The focus from soul or
spirituality is shifted on the more common benefits of Yoga, including improved
 Physical fitness,
 Mental clarity,
 Developing self-control and
 General well-being.

The beauty of yoga is in its versatility, allowing practitioners to focus on the physical,
psychological, spiritual, or a combination of all the three aspects.

By definition, yoga is “a scientific system designed to bring the health, happiness, and a
greater sense of true self”. In yoga, the body and the mind are linked emotionally,
verbally and actionably to create a state of internal peacefulness and integration. It
utilizes stretching postures, breathing and meditation techniques to calm down the
emotional state and the mind. It is very vital to control the mind. In famous epic Bhagwad
Gita, Shri Krishna told Arjun, “Mind is as difficult as controlling the wind, mind is
fickle, agitated, strong and obstinate, by practice and detachment, mind can be
controlled”. Yoga is difficult to attain, if the mind is restrained. But, by controlling the
mind, and endeavor through proper means, it is attainable. Any attempt and progress
made in yoga never go waste. It gives the technique of working with the breath that
makes it so special and unique. The practitioner needs a peaceful place where, he / she
can concentrate, where there is silence, there is bliss.

The state of bliss can be achieved when the entire process of yoga is followed sincerely.
Yoga aspirants need to bring change in their
 Thinking,
 Eating,
 Sleeping and
 Resting
thus, changing their entire lifestyle. It creates a new routine as the practitioner rises up
early in the morning, takes meal for sustenance and not for taste and maintains a balanced
life. This is the process of yoga. In Bhagwad Gita, yoga is described as a lifestyle that
helps cleanse the body as well as the soul. This is the essence of yoga. It works on the
principle of natural balance. By practicing the different postures and techniques of yoga,
a balanced and controlled mind is attained that ensures co-ordination within the
remaining body forces.

Patanjali, the father of Yogic philosophy, who is said to have documented and started the
practice of controlling one’s mind and body through a series of physical and mental
disciplines, way back in the third century BC. These are the techniques of yoga that
exercise the body and calm the mind. These can broadly be classified into eight paths. All
the four paths have one thing in common and that is, they all aim towards the attainment
of perfection. These are eight paths of Yoga:

01. Jnana Yoga - the path of knowledge or wisdom: Jnana Yoga is the yoga of the
philosopher and thinker who wants to go beyond the visible, material reality. These
people are triggered by reading. Jnana yogi finds God through knowledge. Jnana yoga is
summed up in the Upanishads by the following statement: "In the method of reintegration
through knowledge, the mind is ever bound to the ultimate end of existence which is
liberation this method leads to all attainments and is ever auspicious. Jnana yoga is also
called as gyan (knowledge) yoga

The method of this path is to remove maya (wealth). Maya is the inscrutable power that
obstructs the understanding of the truth, and reality. The only goal here is the absorption
in the final state of Nirvikalpa samadhi, into the absolute truth, the soul. This is can be
attained through following the path of knowledge and wisdom.

02. Bhakti Yoga - the path of devotion or love: It is scientific and systematic procedure
to gain realization. It teaches the art of attaining perfection through purification of ego
and directing the emotions solely to God This yoga minimizes individual ego to almost
negligible state. People practicing this path are completely devoted to the Almighty. The
follower of Bhakti Yoga attempts that each of his action makes God happy.

03. Raja Yoga - the path of self control: Raja yoga teaches absolute control over the
psychological modifications of the mind that develops the ability to control inner nature.
This is the method of developing discipline, concentration and meditation to calm all the
agitations and leads to self control of mind and body.

04. Karma Yoga - the path of action or self less work: This path directs the practitioner
towards attaining the perfection through action or work Action is inherent in the nature
of living beings. It cannot and should not be avoided. Work is must and it is the only
means to reach perfection, to express potential perfection.

Karma binds when it is done with a selfish motive, with the expectation of desired
results. But, when action is done without the expectation of results, it is liberating and
karma will not bind the performer. Karma then becomes Karma Yoga. In Bhagwad Gita,
Lord Krishna says, “Work incessantly. Your duty is to work but not to expect the
fruits thereof”. The central teaching of the Gita is non-attachment to work. God sees all
your actions and would reward suitably at appropriate time for your growth and success.

05. Prana Yoga – the path of Control: Prana is the vital force that acts as a catalyst to
sustain life and Yama, to practice and control is the essence of the word. It is a subtle
catalyst that holds the atomic and lifetronic energies together. It is this force which can be
used in raising the level of consciousness from the physical to the ethereal level. Breath
and mind are indelibly bound together, as you can experience yourself when you are in a
state of emotional shock, fear or repose. By controlling the breath you begin to control
the mind, and although the body itself is very difficult to control, the mind known as the
'great deceiver' refuses to be absolutely still. There are rhythm breaths, mantra breaths,
expletive ones, alternating current breaths and finally what they all lead up to, the famous
Puraka, Khumbaka, Rechaka breath which finally leads one to the ability to sustain
Khumbaka (retention) at any point in the breathing chain. The first stage of Samadhi
(salvation) can be attained by this method.

06. Mudra Yoga – the path of balance: This path is best described as an aid to uniting
with God through signs and symbols. Mudra Yoga is associated with the Ajna center, or
Spiritual Eye, which is situated in the middle of the forehead at the root of the nose.
There are all sorts of sciences associated with Mudra Yoga but the most precise of all is
Yantra Yoga, a sub study of Samkhya Yoga. These two studies represent the art of
reducing all characteristics of one's inner and outer nature to a mathematical formula
(Yantra). Samkhya equates the entire Cosmos to mathematical formulae.
There are other numerous studies in Mudra Yoga, such as Astrology, Phrenology, and the
famous mudric hand postures. Depending upon your Guru's choice in this matter, he will
direct you accordingly.

07. Laya Yoga- the path of practice: Laya Yoga is one facet of the Art of Yoga. It is
regarded as the highest form of yoga. It is the peak of one’s quest for inner peace and
dialogue with one’s soul and tuning with universal energy. Laya yoga concentrates on the
mind’s capabilities and potentialities.
Laya yoga combines specific exercises from Hatha, Laya, Kundalini Yoga and
Pranayama to raise inner energy. This style of Yoga combines the beauty of meditation
with the practice of sound.

08. Kriya Yoga – the path of sadhana: Kriya yoga is defined as: disciplined regulation
of mental and sensory impulses, self analysis, study of metaphysics, meditation, and
surrender of self consciousness (egoism) in favor of God-realization. The purpose of
Kriya yoga practice is to restore the practitioner's awareness to wholeness. This is
accomplished by acquiring knowledge of one's true nature as a spiritual being; cultivating
rational thinking, emotional balance, and physical health; purposeful living; and
meditation.
Yoga is unique and extremely potent. The whole process of the yoga is to purify oneself.
It generates a deep curiosity to know more and more about all the above given paths. The
objective of this book is to study methods of self control through yoga and this can be
achieved by understanding the path of yoga in detail. So our journey towards the
objective begins here!!!
Summary

Jnana Yoga – The path of knowledge – Remove maya (Detachment from wealth)

Bhakti Yoga – The path of devotion of love – Realization of God by minimizing one’s
ego
Raja Yoga – The path of self control – Absolute control over mind, self control

Karma Yoga – The path of action or selfless work – Attaining perfection through action
or work.

Prana Yoga – The path of control – Controls breathing system

Mudra Yoga – The path of balance – Uniting with God through sign and symbols

Laya Yoga – The path of practice – Mystic path

Kriya Yoga – The path of sadhana – Highest form of karmic action.
Chapter 02 – Raja Yoga

According to Raja-Yoga, the waves of the mind can be controlled by
practice and non-attachment. The word that signifies God is OM. When
properly pronounced, Aum represents the whole gamut of sound production as no other
word can. It is therefore the matrix of all sounds, and thus the fittest symbol of the
Godhead; it is the word, which, according to St. John, was in the beginning, was with
God, and was God. The three aspects of creation, preservation, and destruction are
expressed by the three letters of Aum (OM). The Upanishads describe Aum
as the symbol of the atman, or individual soul, in its various aspects. Every Yogi is
required to eradicate his selfish tendencies by the practice of ethical.

Rajayoga is a spiritual science and not a religion **

Since Rajayoga has its origin in India, there is a misconception that it is a sect of
Hinduism. The truth is that Rajayoga is not a religion in the sense in which the word
“religion”, is commonly understood and used. Instead, it is a spiritual science which has
universal application. No doubt, it gives a deep religious experience in the sense that
enables the self of atma (soul) to be linked with Paramatma, i.e. the Supreme Soul, but
the method is scientific and is based on understanding. Anyone from any religion, may
benefit from this treasure of wisdom, using his or her own language and terminology as
people generally do in science and as also they, do sometimes in religion, when they use
different names, such as Paramatma, Allah, God, or Wah-e-Guru, etc. for the supreme
being who is eternal light, the self-luminous being, the creator or the father and lord of us
all. Rajayoga gives us the ‘scientific’ methodology, by the use of which a person from
any religion can have deep experience of the self and the supreme and of intense peace
and bliss. It also gives the rationale behind the method but it is not a cult or sect. Even
though it uses certain terms, in Rajayoga these are more or less different and there is no
sectarianism involved in their use, but rather these terms being broad in their implication
and scope, take all religion into their embrace.

What is Rajayoga and its method of practice?

Yoga means ‘union’ and ‘Raja’ means the ‘highest’ and so, Rajayoga means: the union of
the self with the ‘Highest Soul’ or the Supreme Being. It also means the method of
attaining the highest spiritual stage or having union with the highest values and divine
attributes. The word ‘raja’ also means ‘the ruler’. Since ‘Mind’ is the ruler (Raja) of the
physical organs, so union of mind with God, who has the highest attribute, is called
Rajayoga.

AFFIRMATIONS:
Raja yoga makes a person increasingly aware of one’s original, divine nature and enables
him to have refreshing, energizing and revitalizing experience of the self and of God. The
practice of Raja yoga requires a person to make the following affirmations in his or her
mind:

(1) I am a soul – an infinitesimal point of light. I am a metaphysical being; I am
eternal and immortal. I am spiritual light and spiritual might.
(2) My original nature has been of purity, love and peace.
(3) I came to the world drama-stage form the World of Souls, also called the (‘Other
World’, Brahmloka, Parloka, Paramdham, Nivran Dham or Alam-e-arvah (The
Soul World). That is a world, for beyond the moon, the sun and the stars. It is a
world where there is golden-red light and also absolute silence and purity.
Ultimately, I have to return to that world of liberated souls, giving up all the
negativity that I have gathered.
(4) As a soul, I am an eternal and immortal child of God who is the Ocean of
knowledge, Love, Peace, and Bliss and is Almighty. He is incorporeal. He also is
a Point-of-Light. He is Merciful and Kind and does good to everyone. Therefore,
one of his attributive names is ‘Shiva, which means: One who does good to all’.
(He is also known as Jehovah, Allah, Ahur Mazda, or Wah-e-Guru). He gives us
– His Children – the inheritance of knowledge, purity, love, peace, light and might
wherefore we call him ‘Father’. ‘He is also our ‘Mother’, our Friend, our
Philosopher; our Guide….and is, therefore, Most Beloved one. We have deep love
for Him and sense of gratitude towards Him and He too loves us fondly.
My Most Beloved Mother-Father, O God, I will now be good and will also do good. I
will have universal love and will act peacefully and for the well-being of all and to the
exclusion of none. I will be your obedient and faithful child and will make sincere efforts
to have purity and all virtues

Mind Control By Raja Yoga

The mind plays a very vital role in deteriorating or promoting one’s health. But the more
important issue is how to transform the mental process to have positive impact on the
health. Raja yoga meditation which is a scientific technique of turning one’s mind to the
supreme God helps in several ways to transform our mental processes.

First: Relaxation of Mind:
During Raja Yoga practice, one’s attention is focused on the Supreme God of all soul who
is the ocean of peace, love, bliss, purity, etc. Hence one experiences the sense of
detachment from the mundane thoughts and experiences relaxation. By tuning the mind
with the God the practitioner receives positive vibration of peace.

Second: Positive Thinking:
The practice of Raja Yoga is based on spiritually based positive thoughts such as I AM A
PEACEFUL SOUL

My divine Mother / Father is the ocean of peace and I am a peaceful soul...I am receiving
the love of all relationships from the Supreme God...Such positive thoughts make one’s
mind positive and healthy.

Third: Transformation of Belief System:
The psycho physiological benefit of Raja Yoga goes beyond relaxation response. It also
helps in transforming one’s belief system. One’s belief system plays the cardinal role in
deciding how one perceives different external situations. In the same situation different
person’s reactions and responses are not the same. This variation is due to differences in
their belief system. Raja Yogi is able to maintain the stability and tranquility of mind in
the midst of stressful situations. The knowledge and understanding of God promotes
communal harmony in Raja Yogis. He considers the whole humanity as a huge family
and all human beings as his fellow brothers and sisters. Thus such positive belief system
makes one mentally and socially healthy and improves health.

Fourth: Deconditioning:
Whenever a particular thought, feeling and action is repeated several times it leaves a
deep impression on one’s mind. Ones future thoughts, feeling and actions are influenced
by these impressions. In very simple terms it can be described as conditions. All our
emotions and actions are governed by our past conditions. The knowledge and practice of
Raja Yoga helps in deconditioning the negative impressions and reconditioning the
positive impressions.

Fifth: Transforms life style and Personality:
Raja Yoga is not only the meditation practice that one does for ten to twenty minutes
twice or thrice a day. Infact it is the whole life style in which one adopts healthy habits,
better interpersonal relationship and a sense of service for others. This life style has a
positive effect on one’s physical, mental and social health. Raja Yoga practice helps one
to attain flexibility in personality traits and hence he is able to adjust in different
situations.

The Eight Limbs of Raja Yoga

According to the Sankhya philosophy, on which Raja Yoga is based, attachment to nature
is the cause of the soul’s bondage, and detachment from nature is liberation.
As there exists a close relationship between the body and the mind, one finds it helpful
and easy to control the mental states by certain physical exercises laid down in Hatha
Yoga. For the practice of Hatha Yoga, a qualified teacher is absolutely necessary.
The main purpose of Hatha Yoga is to increase the strength, vitality, and digestive power,
as well as to remove various physical ailments.

In Raja Yoga meditation, the practitioner concentrates upon one point in order to integrate
discontinuous, diffused attention, thus holding attention steady. All distractions are thus
effectively closed out, and meditation proceeds. Daydreaming, floating with thoughts or
allowing impulses to dominate is obviously not concentration, so only by true
concentration, meditation is possible to experience. Thus, by continuous practice and
perseverance control on self is achieved through Raja Yoga.

Often called the "royal road", raja yoga offers a comprehensive method for controlling
the waves of thought by turning our mental and physical energy into spiritual energy. In
the very beginning this yoga was known as Astanga Yoga. This name, Raja Yoga was
actually coined at the turn of the century by Swami Vivekananda, who thought
Westerners would have a hard time saying "Astanga"! This branch of yoga has eight
different steps.

1) Yamas (Ethical obligation)
The yamas or restraints are divided into five moral injunctions, aimed at destroying the
lower nature:
 Non-violence
 Truthfulness in word, thought and deed
 Non-stealing. Be content with what you own. Do not grab what is not yours-
 Moderation in all things
 Non-possessiveness

2) Niyamas (Ethical obligation)
The niyamas or observances are also divided into five fostering positive qualities, consist
of:
 Purity
 Contentment
 Austerity
 Study of the sacred texts
 Constantly living with an awareness of the Divine Presence.

3) Asanas
Asanas or postures form the first half of the sub-division of Raja Yoga known as Hatha
Yoga. The only thing to understand about asanas is to leave the body free, holding the
chest, shoulders, and head straight.

4) Pranayama (Breath control)
The regulation of the breath - forms the second half of Hatha Yoga. It is control of subtle
energy.

5) Pratyahara (Sense withdrawal)
It is withdrawal of the senses of the mind from their objects. It is practiced to turn the
mind to introspection by voluntarily shutting out distractions provided by the senses. It
aims at bringing the organs of the senses under the control of the will.

6) Dharana (Concentration)
Concentrating the mind on the center of the head or on the heart is Dharana and it leads to
dhyana.

7) Dhyana (Meditation)
All the multiple thoughts generating every minute in the mind are united to one single
thought by meditation, then the position of Dhyana is reached. It is a process of growth
that can not be forced, it comes naturally.

8) Samadhi (Salvation / Unity with God)
Samadhi, or Self-Realization, is transcending the mind, going beyond the normal limits
of self or ego, becoming one with substance and flow of creation. Super-consciousness
the highest stage in meditation, in which a person experiences oneness with the universe.
Bereft of all help from places and centers, only the meaning of the thought is present. If
the mind can be fixed on the centre for twelve seconds it will be a Dharana, twelve such
Dharanas will be a Dhyana, and twelve such Dhyanas will be a Samadhi.
All these eight steps lead to purification of mind and body. The ultimate goal of Raja
Yoga is to attain the self realization state. The practitioner can reach that state by
following the entire eight steps one after the other. The essence of Raja Yoga is to control
all thought waves or mental modifications. It is concerned with the mind, its purification
and control.

The goal of this research is to understand and know as how to achieve self control
through yoga. Therefore, out of the above mentioned eight steps we would concentrate on
3rd and 4th step i.e. asanas and Pranayama respectively. Asanas and Pranayama together is
referred as Hatha Yoga.

COMPLETE YOGA AT A GLANCE

A Man Becomes Yogi by Practicing Raj Yoga and Hath Yoga. This is Complete Yoga.
1. SHAT KARAM: Practicing Shat Karam cleans the whole body 1.YAMA (RESTRAINTS): There are five yamas
internally. Body becomes Disease free. There are 6 Shat Karam (i) AHIMSA (Non Violence) Control of violence in thoughts,
words
i) Neti ii) Dhauti iii) Nauli and deeds.
iv) Kapal Bhati v) Tratak vi) Basti (ii). SATYA (Truthfulness): Truthful speech and truthful
action.
3. ASTAYA (Non stealing): Be content with what you own. Do not
There are 12 types of Dhauti: grab, either in thoughts words or action, what is not yours.
1. Vatsar Dhauti 2. Varisar Dhauti 3. Vahnisar Dhauti 4. BRAHAMCHRYA (Celibacy): Control of passions.
4. Bahishkrit Dhauti 5. Dant Mool Dhauti 6. Jihva Mool Dhauti 5. APRIGRAHA (Non Hoarding) : Do not pay attention to
others
7. Karan Randhra Dhauti 8. Kapal Randhra Dhauti property. Be content with what is yours.
9. Dand Dhauti 10. Vaman Dhauti 11. Vastra Dhauti
12. Mool Shodhan Dhauti 2. NIYAMA (OBSERVANCES): There are five niyamas:
1. SHAUCH (Purity): Observe purity in body, mind and words.
2. ASAN: Asan make the body strong and dynamic. There are 2. SANTOSH (Contentment): Be content with what you
have. limit
countless asanas. Examples are: Sarvang Asan, Shirsh Asan your wishes.
Mayur Asan, Pashchimottan Asan, Sarp Asan, Hal Asan, Chakra 3. SVADHYAYA (Study of sacred texts): Study sacred books
and
Asan, Padm Asan, Baddh Padm Asan, Matsyendra Asan etc. follow their teachings. Try to know thy self.

3. MUDRA: Practicing Mudra brings physical and mental stability. 4. TAP (Austerity) Control of sense organs.
There are 21 Mudras. 5. ISHVRA PRANIDHAN (Surrender to God):Have full faith
in
1. Maha Mudra 2. Nabho Mudra 3. Uddyan Bandh God.
4. Jalandhar Bandh 5. Mool Bandh 6. Maha Bandh
7. Maha Bedh 8. Khechri Mudra 9. Vipreet Kari Mudra 3. ASAN (Postures) :To practice various easy sitting yoga
postures
10. Yoni Mudra 11. Vajroni Mudra 12. Shakti Chalni Mudra for meditation.
13. Tadagi Mudra 14. Mandooki Mudra 15. Shambhavi Mudra
16. Panch Dharna Mudra :- A) Prithvi Dharna B) Jal Dharna 4. PRANAYAM (REGULATION &CONTROL OF BREATH) :
C) Agni Dharna D) Vayu Dharna E) Akashi Dharna It helps in soothing the mind.
17. Ashwani Mudra 18. Pashini Mudra 19. Kaki Mudra
20. Matangini Mudra 21. Bhujangini Mudra

5. PRATYAHAR (DRAWING OF THE SENSES INWARDS) :
4. PRANAYAM: Pranayam energizes heart and lung muscles and
tones up the nervous system. There are ten basic types of Prana – To draw inward the activities of the five senses.
Yam.
1. Nadi Shuddhi Pranayam 2. Surya Bhed Kumbhak Pranayam
3. Ujjayi Pranayam 4. Sheetali Pranayam 5. Bhasrika Pranayam 6. DHARNA (CONCENTRATION): Dharna means making an
6. Bhramri Kumbhak Pranayam 7.Moorchha Kumbhak Pranayam effort to fix the mind inwards.
8. Seetkari Pranayam 9. Palavini Pranayam. 10. Kewali Pranayam

5. PRATYAHAR: It helps draw the senses inwards in order to still 7. DHAYAN (CONCENTRATION): To meditate inward
without
the mind. Much effort. This is an advanced stage of Dharna.

6. DHAYAN: To meditate in mind without much effort.
7. SAMADHI: Complete absorption inwards in Samadhi. This is an 8. SAMADHI (TRANCE): Complete absorption inwards is
advanced stage of Dhyan. Samadhi. This is a further advanced stage of Dhayan.
Chapter 03 – Hatha Yoga

Hatha Yoga is a part of Raja Yoga. Both these yoga are therefore, the necessary
counterparts of each other. "Ha-tha", term is actually derived of two Sanskrit words, "ha"
meaning sun, and "tha" meaning moon. So hatha yoga is actually the "union of the sun
and moon". This refers to bringing together our light and dark sides, our masculine
(strength) and feminine (gentle) sides, our stable nature and our changing nature. In
addition to sun-moon, Hatha also means energy and flexibility.

Concept

Yoga or the union with God gives us the ability to carry out our day-to-day tasks with
vigour and alertness, without excessive fatigue and with abundant energy. Increasingly,
yoga is being professed and accepted as the link between body and mind. The practice of
Hatha Yoga, based on physical postures and controls, has become ever more popular.
Breathing exercises have resulted in decrease blood pressure and lower levels of stress
hormones, and stretching the body through various asanas promotes efficient drainage of
the lymphatic vessels while the holding posture is proven to aid toning up muscle. Yoga
improves one’s productivity irrespective of age, gender or profession. The focus is on the
end goal of yoga, which is union of the soul with the ultimate God.

Traditional Hatha Yoga is a wholesome yogic path, including moral disciplines, physical
exercises (e.g., asanas (postures) and Pranayama (breath control), and Meditation. The
Hatha yoga primarily practiced in the West consists of mostly asanas (postures) and
exercise.

** Although Pranayama and Meditation are the part of hatha yoga but we have covered
them in different chapters to make their concept more clear.

Hatha Yoga represents opposite energies like: hot and cold, male and female, positive and
negative. Hatha yoga attempts to balance mind and body through physical exercises, or
"asanas", controlled breathing, and the calming of the mind through relaxation and
meditation. Asanas teach poise, balance & strength and are practiced to improve the
body's physical health and clear the mind in preparation for meditation in the pursuit of
enlightenment.

Have you ever been to a lake, or on a mountain, or just about anywhere at sunrise or
sunset? Did you notice how calm and still the world become? This feeling that comes at
the joining of day and night, the union of sun and moon, is the goal of Hatha Yoga. It
makes the body become comfortable and steady so that it is able to attain self control and
realize the state of bliss.
As a learner, the practitioner will perform of hatha yoga as a form of physical exercise
that challenges and refines his/her flexibility, physical strength and balance. This yoga
adds another facet to their life with a matching development in emotional strength that
will help to handle the challenges of life with a balanced temperament.

Hatha yoga mostly prepares the body for the divine path through physical and breathing
exercises, and asceticism. It prepares and nourishes the body so that the mind can practice
meditation largely without obstacles. Therefore, it concentrates only on third and fourth
step of raja yoga. It deals with the practice of the postures (asanas) and breathing
technique (Pranayama) to control the nadis (nerves).

Exercising the asanas in hatha yoga has two important objectives.

 First is to bring the health and energy to the body and mind by opening the (nadis)
nerves.
 Second objective is to master at least one posture in which one can be comfortable
for a longer duration of time. Thus, to strengthen the power of will and
concentration and not paying much attention to the worthless thoughts brought in
the mind by sensory organs. When the asanas are regularly performed, slowly
and gradually control on the body and mind is achieved.

** Shat karmas discussed in this chapter, Asanas in next chapter and Meditation in
chapter VI.

SHAT KARAMAS:

SUTRA NETI: Sutra Neti is one of classic Shat Karmas (Six Cleansing Activities) of
ancient Hatha Yoga. It acts as a significant synergist in accelerating the yogic process as
inscribed by the unimpeachable treatises on Hatha Yoga and Yoga Hygiene. As water
cleansing or bathing of the nasal cavities instinctively removes irritants, dust and
impurities from the nasal passages and is thus usefully relaxing. In addition to this, Sutra
Neti also helps in stimulating and toning the nerves, glands, and organs of the whole
nasal and cranial area including the eyes, sinuses, ears, and skull. In India, it has been a
specific and traditional treatment for lethargy, sinus headaches, eye and ear complaints,
congestion, heaviness of the head, excess kapha (mucus), lack of alertness, opening of the
third eye, and other similar problems.

Sutra Neti - Nasal Cleansing Using a Cord

This is very useful technique of keeping the nasal passages open to their maximum
capacity. It is performed by passing a cord made of cotton threads or a rubber catheter
into the nose through one nostril and then out through the mouth. The cord is gently
pulled to and fro for some time, removed and then threaded through the other nostril and
out the mouth again. It is also possible to pass the cord in one nostril and take it out from
the other. For all those who have been trying Jal Neti, the technique of Sutra Neti is
highly recommended. Sutra Neti should be learned under the guidance of an experienced

teacher. It is adviceable to smooth and straighten the tip of the string while maintaining a
slightly downward direction of the tip throughout the insertion, so that when the tip goes
under the medial bottom lip of the nasal-pharyngeal valve at the entrance to the throat, it
points downward toward the mouth. It is not necessary to grab the string with the fingers
and pull it back and forth through the nose. 99% of the benefit is gained simply by
passing the string up to and through the nasal-throat valve while gently massaging the
nasal membranes, which reflex back to the powerful group of nerves, which serves
commonly the entire skull. Inserting the fingers to grab the end of the string or even the
end of the string itself touching the back of the throat can cause a choking reflex with
some. Going slowly and breathing consciously helps a lot. The entire procedure can take
less than ten seconds after a little practice.

Under no circumstances should pain be experienced during the insertion. If pain
occurs, it is a sign of going too fast, the string has become pointed in the wrong
direction, and/or is caught up against the nasal wall, or some other obstruction
exists. In this case back off the pressure immediately and twist the string in one direction
or the other until a clear unobstructed passage through the cave is found. Soon the misty
and mysterious dark passage will become a bright and clear one.

Few people can perform this cleansing activity completely on the very first try, while
others may take up to a month or longer. At first, take your time, very slowly and gently
easing the string forward, enjoying its' cleansing effects, and always breathing deeply. It
is common to feel tickled and to sneeze much at first and to eliminate copious mucous
from the sinus so have handkerchiefs or tissues. Before and after usage it is advisable to
rinse the string in warm water (or in specialized cases medicated oils). Then place straight
to dry.
Sutra Neti is one of the most powerful and beneficial, yet one of the most simple, of the
Hatha Yoga shat karmas. It is best performed soon after rising in conjunction with the rest
of the morning cleansing activities.

JAL NETI

The shuddikriya for the cleaning of the nasal path is known as neti. The aim of the
process is to purify the breathing path right from the nostrils to the throat. If the aim is
achieved using water, the process is known as Jalneti.

Well, to put it simply, jalaneti is a cleansing practice of the sinus passages with warm
saline water. Yogis have practiced it for centuries for its innumerable and powerful
benefits. It is also called Neti or Saline Nasal Irrigation.

In yoga, it has been used for its extremely powerful physical,
psychological and spiritual benefits. However, in the modern world - fed
on an attitude of immediate gains - jalaneti has gained immense popularity
because of its dramatic effect on the sinuses.

JAL NETI: Method (Stage 1)

Step1. Nasal cleansing can be performed over a sink,
a bowl on a table, in the shower or outside.

Step2. First fill the Neti Pot with warm water at temperature apt for pouring in the
nose.
Step3. Place the nose cone into the right nostril, sealing it inside the nostril with a few
twists and slight pressure.

Step4. Now slowly bend forward from the waist so that the tip of the nose is the
lowest point of the head. Keep breathing slowly and gently through the mouth. After
the water begins to run, wait about 30 seconds for about half a pot to flow right to
left, and then remove the pot and stand up.

Step5. Before changing sides, blow out gently through both nostrils to clear water
and mucus from the nose.

Step6. Repeat steps 2 & 3 as above, but with the nose cone entering the left nostril
and the flow of water going left to right. After the pot runs dry, stand up, blow out
gently through both nostrils and then prepare to dry out the nose.

Step7. If after doing the above steps, there is still a mucus blockage; the whole
process may be repeated several times until it clears.

Drying the Nose

Drying the nose properly is a very important part of Jal Neti. Never neglect to do
this part properly. People with high blood pressure should be careful of this part.
If dizziness occurs while drying, it should then be done standing upright.
 First bend forwards from the waist and hang the head upside down with the nose
pointing towards the floor, letting any residual water drain from the nose. Then
point the nose towards the knees. In each position, gently breathe in the mouth
and out the nose about 10 times. A few droplets of water may run down.

 Stand up to do some quick breathing through the nostrils. First, do 10 breaths
through both nostrils together, sniffing in and out moderately with a bit more
stress on the inhalation. If it feels as if there is still some water in there, repeat the
whole drying process again. Failure to dry the nose properly may manifest the
symptoms of a cold for several hours, or leaving dirty water in the sinus passages
or eustachian tubes may result in infection.

Jal Neti Stage 2

The second stage of Jal Neti is actually called Vyutkrama Kapalbhati, or sinus
bellowing. It’s a more advanced and powerful practice; hence one should first
master the simpler version of Stage 1.
Stage 2 (b)
Inhale the water through each nostril separately than spat out of the mouth than do
both simultaneously.
Do not swallow; Dry the nose completely to avoid infection.

Stage 3
The third stage or method is a little more difficult and advanced again. This is
called Sheetkarma Kapalbhati.

Take warm salty water in through the mouth and snort out of the nose. This is
quite complicated at first and may be a little uncomfortable in the beginning. The
benefits are similar yet stronger than the other forms of Neti. It is done after a
potful of Stages 1 & 2. Again care must be taken to dry the nasal passages
properly.

Benefits of Jal Neti

Cure illness
like
Asthma and Cooling &
Drain Sinus Bronchitis soothing
Cavities Effect on
Brain

Cure eyes
Related
Harmonizing
problems
effect on
------
emotional
encourage
Behavior
clear
BENEFITS vision
OF
JALNETI
Removes dirt
Beneficial for
and
ear
Bacteria from
disorder
Nose

Fight
addiction Awakens Ajna
like Feeling of Chakra
Smoking lightness
And clarity
of mind
Vyut Krama Jal Neti: This is the simplest kind of Neti. Take a cup of water (cold
or luke warm). Put some salt according to taste and hold it in front of the nose so
that the nostrils dip into the water. Then gently inhale the water and it will very
easily pass through the nasal canal and come into the mouth. If the first attempt is
not successful the second or the third attempt if done with a strong will must carry
the water into the mouth. The first two three draughts of water must be expelled
through the mouth and then the water may either let pass into the stomach or
thrown out as liked. The quantity of water that we intake may be gradually
increased up to half a litre.

Benefits of Vyut Krama Jal Neti

1. This process clears the clogged up mucus in the air passage which obstructs
the free movement of air.

2. It stimulates the tiny nerves and the tender mucus membrane in the nostrils.

3. It aids in supplying the necessary moisture to the mucus membrane which in
turn removes the dust, thus making the breathing easy.

4. It has soothing effect on the brain.

5. It improves eyesight.

6. Practicing with cold water may hardened the nasal cavity making it cold proof
and even the cold wintery wind will no longer produce cold and irritation.

Dugdha Neti - Neti with Milk

Usage of milk in the Neti pot, pre-warmed to body temperature, is suitable for
those who may suffer chronic nose bleeds or those who initially find intense
irritation from the use of salty water. Milk Neti can be done in instances where
airborne chemicals or particles have already stripped and/or irritated the nasal
lining, for example after sanding plaster or fibreglass. It is best done after a
normal pot of warm salty water of Stages 1 and 2. It is not needed that the milk
should flow through from one side to the other for half a pot as in the water
methods. It only fills the ingoing nostril and is then withdrawn. Once from each
side is adequate. Milk Neti should not be done without qualified advice for your
specific problem, and even then, it should not be done excessively.

Dhauti - Internal Cleansing
A strip of wet cloth, four angulas wide (3") and fifteen hands (1¼ metres) in length, is
stoutly swallowed and, then taken out, as instructed by the guru. This is known as dhauti.
("Hatha Yoga Pradipika" 2:24)

Dhauti is divided, into four parts. According to the "Gherand Samhita" they are called
antar (internal) dhauti, danta (teeth) dhauti, hrid (cardiac) dhauti, and moola shodhana
(rectal cleansing). The practice described in this verse is actually vastra dhauti. 'Vastra'
means 'cloth', this practice must only be performed under expert guidance and in full
accordance with the instructions given

The cloth should be of finely woven cotton which is clean and new. Synthetic material
should definitely not be used. The cloth must also be trimmed neatly so that no fraying
takes place. It should be no wider than the tongue or it will fold as it passes down the
throat, and should be at least one meter and no more than a meter and a half in length.

Technique

 Wash, rinse and boil the cloth well - keep it in a container of warm water while
you are practicing
 Squat with the heels on the ground and buttocks off the ground or resting - on a
brick or something of the same height -relax the body
 Keep the cloth spread and not folded as you use it
 Spread one end over the tongue and start swallowing the cloth
 If it catches in the throat and will not pass down, take a sip of warm water, but do
not drink a large quantity
 The stomach is to be filled with the cloth and not with water - the cloth tends to
stick in the lowest point of the throat, so keep swallowing it and resist the urge to
vomit
 Once (the cloth passes a little further down the oesophagus the problem will end
-when two-thirds of the cloth have been swallowed, leave the remaining few
inches hanging out of the mouth and stand up ready to practise nauli - the cloth
can be left in the stomach for five to twenty minutes but no longer - practice
dakshina (right) and vama (left) nauli; then rotations and madhyama nauli

 Five to ten minutes is sufficient time to clean the stomach - sit again in the
squatting position and remove the cloth.

Vatsara dhauti

Vatsara dhauti is performed by breathing in slowly through the mouth in kaki mudra and
then swallowing the air into the stomach while expanding the abdomen. It can be done up
to ten times or until the stomach is fully expanded. Then the air should be passed through
the large intestine. To do this it is helpful to assume an inverted posture. Pashinee mudra
is best. The air should then pass out of the anus easily.

Shankha Prashalana

Varisara dhauti is more commonly known today as shankhaprakshalana. In this practice
you drink a total of sixteen glasses of warm salty water and evacuate it through the
bowels. First you drink two glasses and perform a series of five specific asanas: tadasana,
tiryaka tadasana, kati chakrasana, tiryaka bhujangasana and udarakarshan asana. After
every two glasses the asanas should be performed until the water starts flowing out of the
anus. Once clear water starts coming through, you will know that the stomach and
intestines are perfectly clean and you can stop the practice.

Forty-five minutes after completing the practice, a saltless liquid mixture of cooked rice,
mung dal, and ghee has to be eaten until the stomach is completely full. There are dietary
restrictions to be observed for the minimum period of one week after the practice, and as
it is a major cleansing operation, it must be done under expert guidance.
Agnisara kriya

Agnisara kriya also known as Vahnisara dhauti, it is a practice, which involves moving
the 'fire' in the body. 'Vahni' and 'agni' mean 'fire'. 'Sar' means 'essence'. This 'essence of
fire' is located in the navel region. On a physical level, the practice involves conscious
movement of the abdominal muscles and organs, which creates internal heat. The practice
is very advantageous as a preparation for kapalbhati and bhastrika pranayama.

Simple form

Sit in vajrasana - keep the toes together and separate the knees as far as possible - place
the hands on the knees and keep the arms straight - lean forward slightly -open the mouth
and extend the tongue outside - breathe rapidly in and out while simultaneously
expanding and contracting the abdomen - the respiration should be in harmony with the
movement of the abdomen and should resemble the panting) of a dog - breathe in and out
up to 25 times - advanced practitioners can perform 50 - 100 breaths.

Advanced form

Exhale as intensely as possible - perform jalandhara bandha (chin lock) - rapidly expand
and contract the abdominal muscles for as long as you are able to retain the breath. For
both forms the standing position can be used.

Benefits of Agnisara kriya

This practice massages all the abdominal nerves, strengthens the muscles and stimulates
the associated nerves, encouraging the best possible functioning of these organs. It
promotes the correct secretion of digestive juices and thereby allows most favorable
absorption of nutrients. It prevents and removes various digestive maladies such as
constipation, indigestion, hyper - acidity, hypo acidity, flatulence, constipation and
sluggish liver.

Vaman Dhauti

Vaman dhauti or vyaghra kriya: This is the second practice of hrid dhauti. 'Vaman' is
'to vomit' 'vyaghra' means 'tiger'. Just as a tiger regurgitates its food a couple of hours
after eating; in this practice you vomit the food from the stomach three hours after a
meal. If it is difficult you can drink a glass or two of warm saline water and then tickle
the back of the throat with the first two fingers to induce vomiting. A sweet milk rice
pudding should be eaten after performing this practice traditionally.

Kunjal kriya: is almost alike Vaman, except that it is performed on an empty stomach.
You drink four to six glasses of warm saline water and then vomit it out. There are no
dietary restrictions afterwards.

Moola shodhana: is done by inserting the middle finger into the rectum and rotating it
clockwise, then anticlockwise. Make sure the fingernail is cut short, and if necessary, you
can put some non irritating oil on the finger to lubricate the anus. The "Gherand Samhita"
also recommends the use of a turmeric root instead of the finger, and starting by sitting in
utkatasana.

Bahiskrita dhauti: This is a very difficult practice unless you are an advanced hatha
yogi. It involves standing navel deep in clean water, pushing the rectum out and washing
it in the hands. The "Gherand Samhita" states, "It is not easily available even to the gods"
(1:23).

Benefits of the dhauti series

1. The 'Hatha Yoga Pradipika' states, "There is no doubt that cough, asthma, diseases of
the spleen, leprosy and twenty kinds of diseases caused by excess mucus are destroyed
through the effect of dhauti karma.

2. The whole digestive tract and respiratory tract is cleaned and purified by the practices
of dhauti.

3. It removes excess and old bile, mucus and toxins, and restores the natural balance of
the body's chemical composition, thus alleviating ailments caused by such imbalances.

4. Dhauti Kriya helps remove the infectious bacteria from the mouth, nose, eyes, ears,
throat, stomach, intestines and anus. The results are a reduction of excess fatty tissue and
relief from flatulence, constipation, poor digestion and loss of appetite.

5. Dhauti is even said to cure leprosy. Although this disease is not prevalent in many
countries today, the point is that even such dangerous diseases can be alleviated through
this powerful practice.

The "Gherand Samhita" states that dhauti can cure abdominal ailments and fever; of
course it is not sensible to practice dhauti during a fever or acute visceral infection. But if
it is practiced after recovery it will prevent recurrence of the problem. There are certain
conditions in which antar dhauti must not be practiced. These conditions include stomach
or intestinal ulcers, hernia, heart disease, and high blood pressure. Completion

Nauli & Uddiyana Bandha
Nauli Kriya is proposed for regenerating, invigorating and stimulating the abdominal
viscera and the gastro-intestinal or alimentary system. For the practice of Nauli you
should know the Uddiyana Bandha. Uddiyana can be done even in a sitting posture; but
Nauli is generally done while standing.
Technique

Step1. For practicing Nauli, stand up. Keep the right leg a foot apart from the left leg. If
you keep up the feet close together, at times you may lose the balance and stumble down.
Rest your hands on the thighs, thus making a slight curve of the back. Then do Uddiyana
Bandha. Do this for one week before proceeding to the next stage.

Step2. Now allow the centre of the abdomen free by contracting the left and right side of
the abdomen. You will have all the muscles in the centre in a vertical line. This is called
Madhyama Nauli. Keep it as long as you can with comfort. Do only this much for a few
days.

Step3. You should contract the right side of the abdomen and allow the left side free. You
will have the muscles on the left side only. This is called Vama Nauli. Again contract the
left side muscles and allow the right side free. This is Dakshina Nauli. By having such
gradual practices, you will understand how to contract the muscles of the central, left and
right sides of the abdomen. You will also notice how they move from side to side. In this
stage you will see the abdominal muscles only in the central, right or the left side.
Practice this stage for a week

Step4. For keeping the muscles in the centre, slowly bring to the right side and then to
left side in a circular way. Do this several times from the right to left side and then do it
in a reverse way from the left to right side. You should turn the muscles always with a
circular motion slowly. When you advance in the practice you can do it quickly; but you
can derive full benefits of this Kriya when you do it very slowly and gradually. This last
stage of Nauli will appear like ‘churning’ when the abdominal muscles are isolated and
rotated from side to side.

CAUTIONS

Slight pain of abdomen in the first two or three attempts could be felt by the beginners.
They should not panic and stop the practice. The pain will vanish away in 2 or 3 days.
When the advanced Yogic student demonstrates Nauli, the onlookers will be extremely
surprised to look at the movements of the abdominal muscles. They will feel as if an
engine is working in the abdominal factory.

When beginners want to do Dakshina Nauli, they should slightly bend towards the left
side and contract the left muscles. When they want to do Vama Nauli, let them bend a
little to the right side. In Madhyama Nauli, push the entire muscles forward by
contracting the two sides.
This exercise is not at all possible for those who have a barrel-like belly. When they find
it difficult to carry their own belly, they cannot at all dream of getting success in this
Kriya. They can also try by gradual slow practice. For getting success, they must exert
hard and have rigorous practice for a long time. Those who have a tender body can very
easily learn and perform this Kriya in a beautiful and efficient manner.

If the Yogic exercises are executed in the right way with the right mental attitude, it will
surely lead you to spiritual growth. Nauli Kriya eradicates chronic constipation,
dyspepsia and all other diseases of the gastro-intestinal system. Nauli helps Sang Pachar
and Basti Kriya also. The liver and pancreas are toned. The kidneys and other organs of
the abdomen function properly. Nauli is a blessing to humankind.
Chapter 04 – Asanas

The main component of hatha yoga is yoga postures, or in Sanskrit, asanas. The word
asana means comfortable, stable pose. Asanas are steady, comfortable and maintained for
a considerable period of time. The aim of these yoga postures is to have the ideal
combination of immovability with relaxation.

Yoga postures should not be confused with mere exercise, calisthenics, which help to
strengthen and develop muscles, rather yoga postures are special positions of the body
that strengthen, purify and balance the endocrine, nervous and circulatory systems. These
even cure chronic illnesses and emotional disorders. If asanas are practiced regularly,
then body will gradually achieve:
 Greater endurance
 Spine will become more flexible
 Body will come to its natural weight and rid itself of toxins
 Breathing becomes easy
 Energy is gained
 Circulation improves
 Blood pressure is normalize
 It is easy to cope up with stress and
 Practitioner will have more pleasant thoughts and fewer negative emotions. And
considering all this, your overall mood will improve—in other words, vibrant
physical and emotional health is gained.

Asanas squeeze and stretch glands, and thus invigorate and balance their secretions. As a
result, endocrine defects are cured and emotional and mental difficulties caused by these
defects gradually disappear, without much effort. Gradually the mind becomes calm and
focused.

Asanas are better done a little every day regularly rather than lot at a time Yoga practice
is a process—haste will not make it shorter. Mind, body, emotions do not change
instantaneously. Usually the changes become a bit noticeable after about three months of
regular practice. One should treat asana practice with care. It is always adviceable to
practice asanas under the guidance of an experienced and properly trained teacher .
Once the practitioner achieves perfection in performing the asana then he/she can be
practice it regularly.

Environment for Asanas:

 Refresh the body with water before the practice.
 Do not practice asanas right after a meal—wait at least two and a half hours.
 Make sure that the room where you are going to practice asanas is well ventilated
and smoke-free.
 Do not do asanas outdoors.
 Finish asanas with deep relaxation called Shavasana (Corpse pose).
 After the practice do not touch water or metal objects
 Do not do any physically strenuous activity (such as jogging, weight lifting,
carrying heavy objects, etc.) for at least 15 minutes (better 30 min.) after the
practice. If you need to go outdoors immediately after the practice, be careful with
the resulting temperature shift.
 Women should not practice asanas during menstrual period (wait two-three days
before and after the period), pregnancy and during the first month after delivery.

Yoga postures work on all dimensions of the body & mind – “physical through”
 Healing
 Strengthening,
 Stretching and
 Relaxing the skeletal, muscular, cardiovascular, digestive, glandular, and nervous
systems; "mental" through the cultivation of a quiet and peaceful mind, alertness,
and concentration; and "spiritual" by way of preparation for meditation and
cultivation of inner strength.

There are in all eighty four different yoga asanas. The postures being explained below are
useful for Pranayama and Meditation that helps in attaining Self Control.

I: Padmasana ( Lotus Posture ) :
'Padma' and 'Kamala' means lotus. The posture resembles a lotus, a very calm, peaceful
and holy symbol. Lord Shiva and the founder of Buddhism, Gautam Buddha are usually
depicted in this posture. This is a basic posture on which many other asanas are based.

 Sit on the floor with the legs stretched out straight in front.

 Bend the right knee and grasp the right foot with both hands and place it on top
of the left thigh bringing the heel as close to the navel as possible.
 Following, bend the left knee and grasp the left foot with both hands and place it
on top of the right thigh bringing the heel as close to the navel as possible.
 Both knees should be on the ground and the soles of the feet are pointed upward.
 The spine is held straight but not rigid.
 Knees must touch the ground.
The position of the legs may be switched after a period of time if the posture becomes
uncomfortable.

When sitting in the padma-asana the hands should be placed in one of the following three
positions:

Place one hand on top of the other, both palms up, and rest the hands on the heels (this is
known as the dhyana-mudra). This variation is recommended for meditation.

Place the hands on the knees, palms down.

With palms up, place the hands on the knees, form a circle with the thumb and forefinger
and extend the remaining fingers straight ahead (this is known as the chin-mudra).

Recommended for Pranayama (Yogic breathing).

The length of time to sit in the padma-asana depends on your intention. In the course of a
typical asana routine you might hold it for several minutes or until you experience
discomfort in the legs. When used as a meditation posture you hold it for the duration of
the meditation.

 The Padmasana facilitates relaxation, concentration and meditation. The posture
creates a natural balance throughout the body/mind.
When the knees are stretched enough to remain in the padma-asana without discomfort
the posture creates a feeling of effortlessness and ease that will soothe the nervous
system, quiet the mind and bring about the condition of one-pointedness

II: Vajrasana (Diamond Posture) :
In translation vajra means lightning. So you might say that it means, "The position of
thunder" or "the position of lightning". This asana is realized by maintaining the legs on
both sides of the anus, makes hips as diamonds and gives many powers and paranormal
abilities (siddhis) to the yogi who uses it".

The vajra-asana is a seated posture. Begin by sitting back on your heels and placing your
knees, legs and feet together. Keeping the back straight place the palms of your hands
down on top of your thighs as shown in the picture.

Front view Back position

Breathe gently through the nostrils and sit in this position for at least three minutes. Hold
this posture for as long as is comfortable.

This asana is recommended to all those who have to stand a lot because of their job. It
will heal rheumatic affections and also the gout. It is indicated to the ones with flat feet. It
eliminates heel aches because it leads to stretching the ankles and feet. Legs and thighs'
nerves and muscles are enhanced. The myalgia (muscular pain in legs and thighs) will
shortly and miraculously disappear.

Vajrasana brings back the equilibrium to the status of the backbone. It regenerates and
relaxes the lumbar area of the back. MERU DANDA (the vital axe of the being), also
called the backbone, becomes thus firm and strong. The sciatica is gradually eliminated.

Due to the pelvis' position, of the lumbar and sacral area, and also to the subtle energetic
circulation from the inferior area of the belly, Vajrasana contributes to eliminating certain
disturbing characteristics of the period or of the menopause (in women's case). It also
leads to irrigating the gonads and producing male hormones (in men's case). Thus this
position has an important role in maintaining a normal sexual activity, without tension
and super - excitement.

By regular practice of this asana one can have a firm attitude. This position can be
practiced even immediately after meals. Along with profound breaths Vajrasana
secures an excellent and very easy digestion. Only 10 minutes of Vajrasana, after each
meal, are enough to accelerate your digestion. (The subtle explanation of this
phenomenon is in relation with the direction of the flow of the subtle energy).
Immediately after you eat, the flow of energies through nadis (nerves) is most commonly
oriented downwards. Vajrasana inverses this circulation and turns it upwards and thus
accelerates digestion).

BENIFITS OF VAJARASANA

1) Improves digestion system
2) Improves the sensual energy
3) Beneficial for curbing pain (waist, shoulders and spinal cords)
4) Good for women as it helps in minimizing menstrual pain
5) Avoids complication during pregnancy
6) Clears problems like sciatica and slip disc
7) Help reduces blood pressure
8) Tones abdominal muscles and wall
9) Useful for hernia
10) Strengthens lower spine, knee, ankles, thighs, and calf muscles
11) Lubricates every joint of body
12) Heals rheumatic and gouts
13) Irrigates gonads and produces male harmones

III: Virasana (Hero Pose) :
In Sanskrit, VIRA means man, in the virile sense of the term. Moreover, because a man
was considered a hero as well, the term VIRA symbolizes the heroic man. Consequently,
Virasana is "the Pose of the Hero" or "the Virility Pose".

Technique:-

1. Come into a position on your hand and your knees with your knees together and your
feet slightly wider than hip width apart. Your big toes & little toes pressing firmly into the
floor.

2. Push back with your hands & sit between your buttocks on the floor, make sure you
roll your calf muscles out wards so you are not sitting on them.
3. Make sure the inner calves are touching the outer thighs and your ankles are outside
your buttocks, arm resting at the sides.

4. Inhale as you slowly raise your arms to shoulder height, shoulders down.

5. Exhale lengthens out the fingertips & turns your palms to the roof. Inhale stretches
your arms overhead.

6. Interlock the fingers. Slowly exhaling turn the palms towards the ceiling and with a
powerful push lift up from the belly into your chest and shoulders.

7. Exhale brings your hands down in a smooth continuance motion...

8. Now bringing your arms interlocking behind your back with straight arms, being
careful not to roll the shoulders forward, squeezing the shoulder blades together and
opening the chest on the front of the body.

9. Inhale hands back to the side. Repeat 2-3 times more.
Virasana is an alternative to the Padmasana, siddhasana, as well as other seated postures,
for mediation and Pranayama.

It acts as a balm for tired legs at the end of the day. It strengthens the arches, improves
digestion and relieves gas. For females this asana is very important as it helps relieve the
symptoms of menopause, reduces swelling of the legs during pregnancy (through second
trimester). And also effective for asthma patients

IV: Bhadrasana ( Thorne Posture) : The Sanskrit term Bhadra means "throne". Thus,
Bhadrasana means "the posture of the throne". This posture is also called either the
“European posture” or the “joyous position”.

Technique:-

1. Take sitting position stretching both the legs together in front, hands by the side, palms
resting on the ground. Fingers should remain together pointing forward.

2. Now folding left and right legs slowly at knees join both the soles with each other.

3. Hold the legs at ankle by the hands.

4. Slowly bring the legs towards yourself till they reach under the perineum. Knees
should remain on the ground, body erect and gaze in front.

5. While returning back to the original position loosens the legs and come back to the first
position.

Remember: -

While practicing it, a stretch is felt under the thighs therefore, practice it carefully

Waist and neck should remain erect.
Benefits and Limitations

This is very good posture for lumbar, region and keeps it healthy.

In India, the Bhadrasana is symbolic of royalty and its earliest representations are known
from Kushan royal portraiture.

This exercise stretches the muscles of the thighs and legs. Practice this posture once and
hold from three to five minutes.

V: Svastikasana (Prosperous Pose) : Setting properly (i.e. evenly) the two soles (i.e.
feet) between the opposite thighs and knees, sitting on level ground with body erect, this
is known as Svastikasana.

Technique: -

1.Stretch out both legs together, hands by the side of the body, palms resting on the
ground, fingers together pointing forward.

2. Now fold your one leg at the knees and put it against the joint of the other thigh.

3. Fold the other leg and put it near the joint of the other thigh.

4. Put both hands on the knees in jnana mudra.

5. While returning to the original position first stretch out right leg.

6. Then stretch out left leg and keep both legs together.

Remember: -

1. Sit erect keeping the spine straight.

2. The two soles should be placed between the thigh and the calf muscles.

Note:

This is taken amongst meditative postures. In Indian culture Swastika is very popular as
an auspicious sign. When we sit in this posture, the position of legs resemble the
Swastika, hence it is called Svastikasana.
After all the yoga-asana practice, it is recommended to perform Shavasana. As this
posture helps the body and mind to relax and rejuvenate.

VI: Shavasana (Corpse Pose) :
The Sanskrit word shava means corpse hence this is the Corpse. The shava-asana is also
known as the mrta-asana. (As if body is dead)

The goals of the Shavasana are for the body and mind to be perfectly still and relaxed.
Not only should the body be motionless and at ease, but the mind as well should be quiet,
like the surface of a still lake. The result will be a deep and stable relaxation that will
extend into your meditation or be felt through the activities of your daily circumstances.

Lie down on your back, spread your legs and hands a comfortable distance from your
body. Place the arms beside the body, palms upturned. Keep heels slightly apart. Breathe
slowly and deeply, feeling a sense of calm relaxation come over your whole body.
Concentrate on loosening all tensions.

Keep your eyes gently closed with the facial muscles relaxed and breathe deeply and
slowly through the nostrils.

Starting at the top of the head and working your way down to the feet, bring your
attention to each part of your body, consciously relaxing it before proceeding on to the
next.

Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy
while in the shava-asana begin to breathe a bit faster and deeper.

This asana stimulates:
 Blood circulation and exercises inner organs.
 It alleviates fatigue
 Nervousness
 Neurasthenia (a general worn-out feeling)
 Asthma
 Constipation
 Diabetes
 Indigestion
 Insomnia
 lumbago
The Corpse Pose is an excellent posture that can be used between poses that allows total
relaxation. Simply let the muscles relax, feel the circulation of prana throughout the
system and be attuned to cosmic energies. This pose can also be practiced any time when
one requires a few minutes of total rest and relaxation. If desired, one can watch the
breathing rhythm and inwardly chant the mantra of one's choice.

JIVAN TATVA ASANA: Jeevan Tatva Asana, another Yogic principle is a combination of
nine practices. There is no mention of these practices in Yogic literature. These exercises
are very easy and all can learn them within a day or two. These have been found most
effective in keeping the body in perfect health. All the joints are exercised and the glands
are rejuvenated. It improves digestion. In short, it develops the Life Force in the body.

1. SARVOTTAN (STRETCHING WHILE LYING)

BENEFITS: Makes body more active. Helps in
breathing. Benefits bowel function.
Removes defects in legs and back.
TECHNIQUE: Lie straight on the floor. Fix fingers of
the hands in shape of a comb and
stretch the arms towards the head.
Stretch the whole body for a minute
and then bring back the arms and
relax. Repeat thrice. Breathing may be
normal throughout.

2. SKANDH CHALAN (SHOULDER ROTATION)

BENEFITS: Especially benefits neck muscles,
shoulder joints, chest, lungs and heart.
Very useful for abdomen. It cures a
number of ailments of respiration and
the heart
TECHNIQUE: While in the seating position rotate the
shoulders alternately first from front to
back and then back to front. Take a
brief rest in between.

3. PAG CHALAN (FOOT SWINGS)
BENEFITS: Cures any weakness in the feet and the
legs. The parts of the body below the
naval are toned.
TECHNIQUE: Lie on the back. Place one foot over
the other and swing the lower heel
from right to left and from left to right
briskly. Then change the position of
the feet – The lower one to be put up
and the same movements to be
repeated.

4. NABHI CHALAN (NAVAL SWINGS)

BENEFITS: Tones the back bone and back muscles.
Improves digestion and cures wind
disorders. It could be done even after
meals for proper digestion.
TECHNIQUE: Lie down on the back and rotate the
whole body from right to left and from
left to right briskly. Take a bit of rest in
between. The same could be done
while lying on the belly; by this, the
enlarged belly would shrink.

5. JANU PRASAR (KNEE SWINGS)

BENEFITS: Beneficial for the thighs and the lower
belly. Tones the lower part of the
spinal chord. Improves bowel
functions.
TECHNIQUE: Lie on the back. Put the foot of one leg
on the knee of the other leg and then
swing lightly the upper leg up and
down. After a few swings change the
position of both the legs and repeat the
same action.

6. NADI CHALAN (ARM SWINGS WITH LEGS SPREAD
OUT WHILE SITTING)

BENEFITS: Makes body unusually active. Warms
the whole body. Very useful exercises
for the back, chest, belly, legs, arms,
shoulders, fingers and for a number of
other functions of the body.
TECHNIQUE: Sit in the position with legs spread side
ways. Swing briskly the arms
alternatively while touching the left toe
with the right hand and the right toe
with the left hand. Take rest in
between.

7. BAL MACHLAN (BODY MOVEMENTS LIKE A CRYING
BABY

BENEFITS: It helps both mind and body. This
exercise is the copy of a crying baby. It
reminds one of his childhoods and
helps to make one tension free.
TECHNIQUE: Lie down. Lift the head, shoulders and
the legs and then move arms and legs
briskly like a crying baby. Take rest in
between.

8. SHAVA ASANA (DEATH POSE)

BENEFITS: Very beneficial of the cure of mental
tension and the blood pressure,
disorders of respiratory system; and
complete rest for the body. May be
done after every asana.

TECHNIQUE: Lie straight and feel yourself completely at rest. Relax the body as if it is
lifeless. Imagine the body is sinking in to the earth.
Chapter 05 – Pranayama

A vital scientific and therapeutic aspect of yoga is Pranayama. Pranayama is the breathing
process or the control of the motion of inhalation, exhalation and the retention of vital
energy. By controlling Prana (life force), one can control all the forces of the universe
namely:

 Gravity
 Magnetism

 Electricity

 Nerve currents.

Pranayama consists of three things:

 Inhalation of air
 Retention of air

 Exhalation of air

These are the main components of Pranayama which massage the abdominal muscles and
tone up the working of various organs of the body. Due to the proper functions of these
organs, vital energy flows to all the systems. The success of Pranayama depends on
proper ratios being maintained between inhalation, exhalation and retention.
Pranayama is a form of breathing exercise, very important in yoga. Breathing is the key
to attain self control. Breath is the most valuable gift to all living beings from the Creator
of the Universe.

Unfortunately, many of us breathe incorrectly i.e. they practice abdominal breathing,
which results in:
 Undue stress
 Deviation in the blood pressure and anxiety.
The lungs are supposed to cleanse the dirty blood of the system by way of chemical
reaction of the oxygen from the air we breathe in.
And, exhale the garbage of the system through carbon dioxide in the exhaled breath. The
benefits of full chest breathing increase our energy levels and sense of focus. It plays a
major role in developing self control as it levels the heart rate into a smooth beat and
clean blood is delivered on a regular basis to the brain and around the entire body. The
connection between the mind and body become stronger and helps the individual to stay
calm. In a state of calm anything is possible, decisions can be made with clarity, precision
and rationally. Moreover, breathing exercises are employed for revitalization and
increasing self-control. It can be said that an individual is having the control when his
all parts of the brain intertwined and work together.

Whatever happens in the mind influences the breath; the breath becomes quicker when
excited & deeper and quieter when relaxed. In order to influence prana the practitioner
must be able to influence his/her mind. The actions often disturb the mind, causing prana
to exude from the body. Daily Pranayama practice reverses this process, as a change in
the breathing pattern influences the mind.

In the practice of Pranayama it is therefore very important to keep an alert mind, for the
processes that are being observed are very subtle. There is no visible movement of the
body as in asana practice; one must minutely sense and feel the movement of the breath
within. Prana enters the body in the moment when there is a positive change in the mind.
Of course, our state of mind does not alter with every in-breath or out-breath; change
occurs by practice over a longer period of time.

Pranayama Process:

There are various types of Pranayama out of which following are highly effective towards
Self Control. Normally, one complete cycle of Pranayama would take twenty to thirty
minutes.

Pranayama is performed in the sitting position. Therefore, the practitioner can sit in any
one of the yoga posture explained in the previous chapter. He/she should be comfortable
in that asana. Once the sitting posture is set then perform the Pranayama one after the
other in the same order as is being given here below:

I: Nadi Shodhana (Alternate Nostril Breathing):
This is the first activity in the Pranayama; Nadi Shodhana helps in performing the
Pranayama better, making it more effective.

In this , one inhales deep to the maximum and exhales to the fullest with full force like
coughing with one nostril for three times ; then the nostril is changed and the same
procedure is repeated three times . Following, the inhalation is from the left nostril and
exhalation is from the right nostril with force and vice versa; this cycle is repeated three
times. The second activity is shown in the picture.

Yogis believe that this exercise will clean and rejuvenate your vital channels of energy,
thus the name nadi sodhana (purification of nadis or channels).

II: Bhastrika : (Lungs Rejuvenation) :
Here, the breathing is for the lungs. Long inhalation from the nostrils to make lungs full
with air is followed by slow but full exhalation by way of nostrils makes one cycle.
Perform this Pranayama for three minutes. Whenever while practicing other Pranayama,
if the body demands relaxation, Bhastrika Pranayama may be done to realize full
relaxation.

III: Kapalabhati (Cleaning Breath) :
Kapalabhati is an exercise for the purification of the nasal passage and lungs, especially
used to control the movements of the diaphragm and to remove spasm in bronchial tubes.
Persons suffering from asthma will find this very helpful. It also aids in curing
consumption, removes impurities of the blood, and tones up the circulatory and
respiratory systems.
Kapalabhati is the best exercise to stimulate every tissue of the body. After and during the
practice, a peculiar vibration and joy can be felt, especially in the spinal centers.
Before learning some of the higher breathing exercises such as Bhastrika Pranayama, it is
very important to master Kapalabhati; Bhastrika breathing is considered to be the best
breathing exercise for awakening the spiritual power after the purification of the Nadis or
nerves.

Technique:

 Take a comfortable sitting position, preferably the lotus pose, take a few deep
breaths.
 See that the diaphragm is moving properly. During inhalation, the diaphragm
descends and the abdomen is pushed out.

 During exhalation, the diaphragm pushes the lungs up and the abdomen goes
toward the spine. This constant up-and-down movement of the diaphragm throws
the air in and out. Here more attention is focused on exhalation than inhalation.

 Sudden contraction of the abdominal muscles raises the diaphragm and in turn a
volume of air is forced out of the lungs. This is an inward stroke of the abdomen.
As soon as the air is thrown out, relax the abdominal muscles, which in turn allow
the diaphragm to descend. As the diaphragm comes down, a volume of air
automatically rushes in.

 Here, inhalation is passive and exhalation active. Start one round of this exercise
with ten or fifteen expulsions.

 At the end of ten expulsions, take a deep inhalation and hold the air as long as
possible.

This will add its oxygen value and bring a peculiar, pleasant vibration throughout the
body, as though you are bathing every tissue of the body with energy. A few days'
practice will convince you of its wonderful, stimulating sensation.
Practice three rounds in the beginning, each round consisting of ten expulsions, and
gradually increase the number of rounds to five or six. After a few weeks' practice,
increase the expulsion to twenty or twenty five. Between successive rounds, normal
respiration is allowed to give the needed rest.
IV: Anulom – Vilom Pranayama : (Alternate Nostril Breathing) :
This is also like the Naadi Shodhana, but is performed without any force; it is like taking
normal breath naturally. It can be done for five minutes initially with gradually increasing
the duration up to ten minutes.

 With this exercise, we breathe through only one nostril at a time. The logic behind
this exercise is that normal breathing does alternate from one nostril to the other at
various times during the day.

 In a healthy person, the breath will alternate between nostrils about every two
hours. Because most of us are not in optimum health, this time period varies
considerably among people and further reduces our vitality.
 According to the yogis, when the breath continues to flow in one nostril for more
than two hours, as it does with most of us, it indicates that there is some problem
in your health.
 If the right nostril is involved, there is lot of heat in the body and person should
have more of cold liquid like water, juice etc to synchronize the breath.

If the left nostril is involved, body experiences cold effect and person should have
more of hot liquid like Luke warm water, tea or coffee etc to balance the breath.
The prolonged flow of breath in one nostril is indicative of existence or coming
illness.

V: Surya bhhed Pranayama:

 Inhale the breathe through right nostril and hold it till you feel comfortable.
 Holding your breathe for longer period may cause sweat all over the body which
may be harmful.

 Try and gather all your energy and sub energy channels to abdominal muscle.

 Release the air through left nostril. Again inhale the air through right, hold it and
release by left.

 Repeat this Pranayama for several times.

This is helpful in curbing breathing problems and cough also increases kundalini
Shakti (refers to the human’s potential energy and inherent consciousness lying
dormant like a coiled serpent within human body and mind) and Jathragni (Digestive
fire, responsible for the digestion and transformation of food material

VI: Bhramari (Nasal snoring) :
 This type of Pranayama is highly effective for keeping ears, nose and throat
healthy.
 Take both the palms towards the face, place the index fingers on the fore head,
next two fingers on the eyes, little finger near the nostril and the thumbs on the
ear lobes
 Take heavy breath from the nostrils and press all the finger tips gently on the
points.

 Make humming sound like a bee and
simultaneously release the breath through nostrils. Practice this for three to four
times.

Bhramari Pranayama is sure success to control of mind, reduces stress and improves the
concentration and memory.

VII: Shitali (Tongue hissing):

 Shitali refers to the sound caused when air is drawn in through the protruding
tongue folded like a tube.
 During inhalation, curl up both edges of the tongue so that it forms a kind of
tube. Breathe in through this tube.
 While inhaling, the air passes over the moist tongue; this gives a feeling of
cooling down and refreshing the throat.
 Once the breath is full, close the mouth and move the head down and try to touch
chin against the throat. Hold the breath till you feel comfortable; lift the chin to
the normal posture and then release the breathe through both nostrils.
 Keep eyes closed for the full cycle. Repeat it three to four times.

The resulting tongue position may appear more like the lower portion of a bird's beak
than a tube, but variable opening or closing of the tube-like passage in the folded tongue,
in cooperation with faster or slower inhalation, makes possible variations in loudness,
softness and smoothness of the reversed hissing sound as that of whistle. Again, a cooling
effect may be noted and, indeed, sought through this and the foregoing technique
whenever needed.
The Scientific Confirmation:

Medical science has recently discovered the nasal cycle, something that was known by
the yogis thousands of years ago. Scientists have recently found that we don't breathe
equally with both nostrils, that one nostril is much easier to breathe through than the other
at any particular time and that this alternates about every three hours. The yogis claim
that the natural period is every two hours, but we must remember these studies were done
on people who do not have an optimum health level.

Scientists also discovered that the nasal cycle corresponds with brain function. The
electrical activity of the brain was found to be greater on the side opposite the less
congested nostril. The right side of the brain controls creative activity, while the left side
controls logical verbal activity. The research showed that when the left nostril was less
obstructed, the right side of the brain was predominant. Test subjects were indeed found
to do better on creative tests. Similarly when the right nostril was less obstructed the left
side of the brain was predominant. Test subjects did better on verbal skills.

Medical science has not quite caught up with the ancient yogis yet. The yogis went one
step further.
 They observed that a lot of disease was due to the nasal cycle being disturbed;
that is, if a person breathed for too long through one nostril.
 To prevent and correct this condition, they developed the alternate nostril
breathing technique. This clears any blockage to air flow in the nostrils and re-
establishes the natural nasal cycle. For example, the yogis have known for a long
time that prolonged breathing through the left nostril only (over a period of a
year) will produce asthma.
 They also know that this so-called incurable disease can be easily eliminated by
teaching the patient to breathe through the right nostril until the asthma is cured,
and then to prevent it recurring by doing the alternate nostril breathing technique.
The yogis also believe that diabetes is caused to a large extent by breathing
mainly through the right nostril.

Here completes one session of Pranayama. In case the practitioner feels to relax then he
should perform Shavasana as mentioned in the previous chapter.

Pranayama can be mastered gradually. It may take months or even years before the mind
of the practitioner becomes receptive to the regulated flow of breath and he experiences
the full benefits of Pranayama. Proper practice of Pranayama can control almost any
disease but improper practice may not reap the desired results. Hence, one should take
care to acquire control over his breath gradually.

The goal of Pranayama is not to bring the inhalation and exhalation into a certain
relationship with each other, or to establish a particular length of breath. The various
practices of Pranayama give many different possibilities for following the breath. When
breath is followed, the mind will be drawn into the activities of the breath. In this way
Pranayama prepares the practitioner for the balanced mind for meditation which
ultimately helps in attaining the self control.

Chapter 06
MEDITATION

Meditation or Dhyana is used as a pathway for the attainment of divine. It is a tool for
self control and happiness. The word meditation is derived from Latin words: meditari
(i.e. to think, to dwell upon or to exercise the mind) and mederi (to heal). Its Sanskrit
derivation 'medha' means wisdom. For a layman meditation means worship or prayer. But
it is not so. Meditation denotes awareness. Any act that involves awareness can be termed
as meditation. "Watching your breath" listening to the birds all fall under meditation. As
long as these activities are free from any other distraction to the mind, it is effective
meditation.

UNDERSTANDING MEDITATION

It might be good to clarify a few common misunderstandings about meditation right off
the bat.

“Meditation is a way of being, it does not have to be complex, it’s not a technique”.
It doesn’t signify that there aren’t any methods and techniques associated with it. Infact,
there are many of them. So, it is adviceable to recognize and understand the kind of
technique and method which we require to attain the goal of meditation. We can easily
get confused in techniques and may be misguided which might lead us to a different state
of mind altogether. Second, meditation is not just falling asleep, going into trance,
shutting yourself off from the reality, becoming lost in thought and / or forgetting who
and where you are.
There are times when our mind is full of pain, anguish, boredom, impatience,
frustration, anxiety or tension. Each of these factors provides us with a rich
opportunity for an insight learning and liberation of our mind by the help of
meditation. It’s the only way to feel relaxed and experience bliss at the same instance.
If we are caught up in the preoccupation of our own mind, in any moment we cannot
experience the bliss of meditation.

There are lots of misconceptions about meditation prevailing in the minds of the common
man. They, somehow get the idea from the media or somewhere else that meditation
results in our mind going “completely blank”, with no thoughts, no worries. People
believe that deep relaxation, peace, calm and insight often lead to “nirvana”.

This notion may have a serious impact upon the people. Meditation can fight with worry,
desire and every other mental state or affliction known to human being. A little
misperception may either liberate our mind or imprison it for year in and year out. There
are instances when meditation leads to deep relaxation, peace, calm, insight, wisdom, and
compassion, but in the case of “nirvana” it is a mysteries and attractions of meditation,
which meditators comes to know gradually.

How Meditation Works

Studies have shown that meditation (in particular, research on Transcendental Meditation,
a popular form of meditation practiced in the West for the past thirty years), can bring
about a healthy state of relaxation by causing a generalized reduction in multiple
physiological and biochemical markers, such as heart rate, respiratory rate, plasma
cortisol (a major stress hormone), pulse rate, and increases EEG (electroencephalogram)
alpha, a brain wave associated with relaxation. Studies conducted on Transcendental
Meditation, revealed that during meditation, the body gains a state of profound rest. At
the same time, the brain and mind become more alert, indicating a state of restful
alertness. Research shows that after TM, reactions are faster, creativity greater, and
comprehension broader.

A laboratory study of practitioners of Maharishi Mahesh Yogi's transcendental meditation
(TM), carried out by Benson and Wallace at Harvard Medical School towards the end of
the 1960s, provided the first detailed knowledge of the many physiological changes that
go with meditation.

 Some of the meditators, whose ages ranged from seventeen to forty-one,
witnessed changes associated with deep relaxation. The fall in metabolic rate was
the most striking discovery. The meditators' heart rate was several beats less per
minute. During meditation, blood pressure stayed at 'low levels', but fell markedly
in persons starting meditation with abnormally high levels.

 Meditation brings about drastic improvements in muscle relaxation. It trims down
the activity in the nervous system. The parasympathetic branch of the autonomic
or involuntary nervous system predominates and it is responsible for soothing us.

 There is a great hike in level of lactate during anxiety and tension. Lactate is a
substance produced by metabolism in the skeletal muscles. During meditation
blood lactate levels drops at a rate four times faster than the rate of decrease in
non-meditators resting lying on their backs or in the meditators themselves in pre-
meditation resting.

 It was found that there was a thirty-two per cent increase in forearm blood flow.
Lactate production in the body is mainly in skeletal muscle tissue; during
meditation the faster circulation brings a faster delivery of oxygen to the muscles
and less lactate is produced.

The two investigators summed up the state produced by their meditating subjects as
restless and hypo metabolic. The physiological changes were different in many ways
from those found in sleeping people or those in hypnotic trance states. Meditation
produces 'a complex of responses that marks a highly unperturbed state'. Moreover, the
outline of changes they observed in meditators suggested an included response, mediated
by the central nervous system.

Healing Power of Meditation

Research has shown that Meditation can contribute to an individual's psychological and
physiological well-being. This is accomplished as Meditation brings the brainwave
pattern into an alpha state, which is a level of realization that promotes the healing state.

As discussed in the section “How Meditation Work?” there are scientific evidences that
Meditation can reduce blood pressure and diminish pain and stress. When used in
combination with biofeedback, Meditation enhances the effectiveness of biofeedback.

In addition to the growing body of research literature on meditation, physicians,
psychotherapists, and other professionals are increasingly adding meditative techniques
to their practice. Over six thousand physicians have begun the practice of Transcendental
Meditation and regularly recommend the TM technique to their patients. Many
physicians consider meditation a key element of an integrated health program.

Principles of Meditation

The vital points to be kept in mind in practicing meditation are:

 Have a particular place and specific time for meditation. Try doing it daily.
 Choose a time when your mind is not preoccupied with worries.

 Sit up straight with your back, neck and head in one line. Facing north or east.

 Condition your mind such so as to remain quiet for the duration of your
meditation session.
 Regulate your breathing. Start with 5 minutes of deep breathing. Then gradually
slow it down.

 Follow a rhythmic breathing pattern - inhale and exhale.

 Initially let your mind stroll. It grows more restless if you force to concentrate.

 Then gradually bring it to rest on the focal point of your choice.

 Hold your object of concentration at this focal point throughout your session.

 Meditation happens when you reach a state of pure thought. Even while retaining
an awareness of duel self.

Followed assiduously you will soon be able to attain a super-conscious state.

Benefits of Meditation:

The benefits of an ongoing meditation practice and its impacts on our health can be
classified further into three categories: physiological, psychological, and spiritual. Most
people who practice meditation do so to trim down stress, anxiety, anger and other
negative emotions. Increasingly, physicians prescribe meditation as part of the treatment
for a large and growing number of medical conditions.

Physical Benefits of Meditation
 Deep rest-as measured by decreased metabolic rate, lower heart rate, and reduced
work load of the heart.
 Lowered levels of cortisol and lactate-two chemicals coupled with stress.
 Decline of free radicals- unstable oxygen molecules that can cause tissue damage.
They are now considered to be a major factor in aging and in many diseases.
 Controls high blood pressure.
 Higher skin resistance. Low skin resistance is correlated with higher stress and
anxiety levels.
 Drop in cholesterol level. High cholesterol is associated with cardiovascular
disease.
 Improved flow of air to the lungs resulting in easier breathing. This has been very
helpful to asthma patients.
 Younger biological age. On standard measures of aging, long-term Transcendental
Meditation (TM) practitioners (more than five years) measured 12 years younger
than their chronological age.
Psychological Benefits of Meditation
 Enhanced brain wave coherence. Harmony of brain wave activity in diverse parts
of the brain is related with greater creativity, improved moral reasoning, and
higher IQ.
 Diminished anxiety.
 Reduced depression.
 Decreased petulance and moodiness.
 Improved learning ability and memory.
 Increased self-actualization.
 Increased feelings of vitality and rejuvenation.
 Increased bliss.
 Increased emotional stability.

Spiritual Benefits of Meditation

The longer an individual practices meditation, more is the likelihood that his or her goals
and efforts will shift toward personal and spiritual growth. Many individuals who initially
learn meditation for its self-regulatory aspects find that as their practice deepens they are
drawn more and more into the realm of the "spirituality."

Many cancer and AIDS patients are most interested in meditation as a way of becoming
more accustomed to the spiritual dimension of life. Doctors say that many patients die
"healed," in a state of compassionate self-awareness and self-acceptance.

Health Conditions That Are Benefited By Meditation

Drug Addiction

The Transcendental Meditation technique has proven to be a successful coping strategy
which helps to deal with drug addiction," a valuable tool in psycho-neuro-immunology
(PNI) by helping to control the immune system, and an effective manager of stress and
pain.

Prolonging Life Expectancy

A strong association has also been recognized between the practice of TM and longevity.
Only two factors have been scientifically determined to actually extend life: caloric
restriction and lowering of the body's core temperature. Meditation has been shown to
lower core body temperature.

Stress Control
Most of the people, who get on meditation, do so because of its positive effects on
handling stress. Stress refers to any or all the various pressures experienced in life. These
can stem from work, family, illness, or environment and can contribute to such conditions
as anxiety, hypertension, and cardio-vascular disease. How an individual perceives things
and how he or she handles them makes a big difference in terms of how much stress he or
she encounters.

Research has shown that hormones and other biochemical compounds in the blood
indicative of stress tend to diminish during TM (Transcendental Meditation) practice.
These changes also stabilize over time, so that a person is actually less stressed
biochemically during daily activity. This decline in stress translates directly into a
reduction of anxiety and tension.

Pain Management:

Chronic pain can steadily erode the quality of life. Cure is rarely as easy as prescribing
medication or surgery. Anxiety decreases the threshold for pain and pain causes anxiety.
The result is a vicious cycle. Meditation breaks this cycle. Childbirth preparation classes
routinely teach pregnant women deep breathing exercises to minimize the pain and
anxiety of labor. Few call it breath meditation.

Meditative techniques are also a key element in the Arthritis self-help. More than 100,000
people with arthritis have taken the 12-hour course and learned meditation-style
relaxation exercises as part of a comprehensive self-care program. 15 to 20 percent
reduction in pain is reported. Meditation may not eliminate pain, but it helps people
cope more effectively.

Cancer and Other Chronic Illness

Meditation and other tactics to deep relaxation help cancer people so they can figure out
how they'd like to handle the illness and ensue with life. Dr. Ainslie Meares, an
Australian psychiatrist who practices meditation with cancer patients, studied seventy-
three patients who had attended at least twenty sessions of intensive meditation, and
wrote: "Almost all such patients can expect significant drop in anxiety and depression,
together with much less discomfort and pain. There is reason to expect a 10 percent
chance of quite remarkable slowing of the rate of growth of the tumor, and a 50 percent
chance of greatly improved quality of life."

Heart disease

Meditation is a key component of Ornish therapy, the only treatment scientifically proven
to repeal heart disease.
High blood pressure

TM reliably reduced blood pressure in meditators, the relaxation response to 36 people
with moderately elevated blood pressure. After several weeks of practice, their average
blood pressure declined significantly, reducing their risk of stroke and heart attack.

Infertility

Couples dealing with infertility may become disheartened, restless and angry. To help
them cope, Alice D. Domar, Ph.D., a psychologist at the Mind/Body Medical Institute,
taught the relaxation response to one group of infertile couples. Compared with a similar
group of infertile couples who did not learn deep relaxation, the meditators experienced
less distress-and were more likely to get pregnant.

Psoriasis:

This ailment causes scaly red patches on the skin. A pilot study at Doctors suggest that
compared with the skin patches of people with psoriasis who receive only standard
medical therapy, the skin patches of those who also meditate clear up more quickly.

Respiratory crises

Asthma, emphysema and chronic obstructive pulmonary disease (COPD) all restrict
breathing and raise fears of suffocation, which in turn makes breathing even more
complicated. Studies show that when people with these respiratory conditions learn
breath meditation, they have fewer respiratory crises.

Premenstrual Syndrome (PMS), Tension Headaches

Meditation can ease physical complaints such as premenstrual syndrome (PMS), tension
headaches and other common health problems. Meditation gives people a psychological
boost up so that life's hectic pace doesn't knock them out.

Practicing meditation is like taking a vacation once or twice a day. When you nurture
yourself, you accrue tremendous follow-up benefits. When you meditate regularly, you
significantly reduce your body's response to stress; you will probably need to meditate
regularly for several months before your body responds positively.

Irritable Bowel Syndrome, Ulcers, and Insomnia

Meditation can also improve irritable bowel syndrome, ulcers, and insomnia, among
other stress-related conditions. Eighty percent of the people who use meditation to
alleviate insomnia are successful.
Fibromyalgia

According to one study, meditation may relieve the discomfort of fibromyalgia, a
condition that causes fatigue and intensely painful "trigger points." When 77 men and
women with fibromyalgia followed a ten-week stress-reduction program using
meditation, all reported that their symptoms improved. And half described their
improvements as "moderate to marked."

HOW TO MEDITATE

SIMPLE MEDITATION

This meditation process is good to stimulate relaxation response. Plan to make meditation
a regular part of your daily routine. Set aside 10 to 20 minutes each day at the same time,

if possible. Prior to breakfast is a good time.

Choose an alienated spot where you will not be disturbed by other people or by the
telephone.

Eradicate distractions and interruption during the period you'll be meditating.

Commit yourself to a specific length of time and try to stick to it.

Pick a focus word or short phrase that's firmly rooted in your personal belief system. A
non-religious person might choose a neutral word like one, peace, or love.

Close your eyes. This makes it easy to concentrate.

Relax your muscles repeatedly from head to feet. This helps to break the connection
between stressful thoughts and a tense body. Starting with your forehead, become
aware of tension as you breathe in. Let go of any obvious tension as you breathe out.
Go through the rest of your body in this way, proceeding down through your eyes,
jaws, neck, shoulders, arms, hands, chest, upper back, middle back and midriff, lower
back, belly, pelvis, buttocks, thighs, calves, and feet.

Breathe slowly and naturally, repeating your focus word or phrase silently as you
exhale.
Assume a passive attitude. Don't worry about how well you're doing. When other
thoughts come to mind, simply say, "Oh, well," and gently return to the repetition.

Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not
use an alarm. After you finish: Sit quietly for a minute or so, at first with your eyes
closed and later with your eyes open. Do not stand for one or two minutes.

Plan for a session once or twice a day

TRANSCENDENTAL MEDITATION

Transcendental Meditation is till now the most thoroughly researched in terms of its
benefits for mental, physical, and social health. TM is a simple mental technique, easy to
learn and practice. Anyone can learn it within a short span and can begin to experience
valuable results almost immediately. Since 1958, 4 million people have learned TM and
over five hundred scientific studies have been conducted on it at over two hundred
universities worldwide.

TM is one of the simplest meditation techniques to learn. When you learn TM, an
instructor gives you a word or phrase-your personal mantra-which you promise not to
reveal. You are told to sit quietly with your eyes closed and repeat the mantra over and
over again for 20 minutes at a time once or twice a day.

The mantra functions to focus your mind on a single idea, representing the "oneness" of
the universe. You're instructed to assume a passive, accepting attitude while repeating
your mantra. When disturbing thoughts infringe, you're instructed to simply observe
them, accept them and gently return your mental focus to repeating your mantra.

Physiological research shows that during TM, the body attains a deeper state of relaxation
than during ordinary rest. A state of heightened awareness and coherence as well as
increased stability, adaptability and integration during all phases of activity is indicated
by regular practice. Also, TM has been found to increase intelligence, creativity, and
perceptual ability and to reduce high blood pressure and illness rates by more than 50
percent. Large numbers of research studies on TM have found that it is one of the most
effective techniques known for reducing drug and alcohol abuse, decreasing anxiety and
increasing self-actualization.

VISUALIZING MEDITATION

Journey meditation combines imagery and visualization to achieve a meditative state.
This form of meditation appeals to those who find peace by picturing themselves in a
peaceful place.

Here's how to do it.
Sit up straight. Get into a comfortable position. Either sit on the floor with your back
against a wall, or sit in a chair with your feet on the ground and your hands resting on
your knees or thighs. Keep a pad and pencil nearby. Write down the worries, concerns
or problems that you're afraid will distract you from meditation, and promise yourself
that you'll deal with them when you're done.

Take a few cleansing breaths. Breathe in slowly and deeply for five counts, and then
exhale slowly for five counts.

Find a peaceful place. Close your eyes and concentrate on a soothing, tranquil place
where you feel safe and calm. As distractions flutter through your mind, remind
yourself that you'll deal with them when you are finished meditating.

A quiet beach is an ideal mental destination for most people. Picture yourself resting on
the sand. Feel the sun on your skin, hear the water lapping the shore, listen for the sounds
of seagulls or see the ships gliding out to sea. You can use the same routine for any
beautiful, serene place that calms you. Do it twice a day. Most persons will benefit from a
5- to 15-minute meditation practiced several days a week.

Meditation Posture

 Half Lotus Posture
 Full Lotus Posture

 Burmese Posture

 Egyptian Posture

Half Lotus Posture

Benefits:

 Relaxes the entire nervous system,
 Lessens the tension and stiffness in the ankles, knees and thighs and
 Provides a comfortable sitting position for resting the mind for meditation.

Half Lotus sitting position had been used for meditation from time immemorial.
How to Do It?

1. In a sitting position, stretch your legs straight out before you.
2. Bend your left leg at the knee and bring it toward you so that you can take hold of
your left foot with both hands.
3. Place your left foot so that the sole rests against the inside of the right thigh. The
heel of your left foot should be drawn in as far as possible.
4. Bend your right leg at the knee so that you can take hold of your right foot with
both hands.
5. Place your right foot in the fold of your left leg. Drop the right knee as far as
possible toward the floor. Rest your hands on your knees. Sit in this position as
long as needed.
6. When your legs grow tired, stretch them straight out before you and gently
massage your knees. Then repeat the position by reversing the legs so that the
right leg is drawn in first and the left leg is on top.

Full Lotus Posture

Benefits:

 Provides the classical sitting position for meditation during longer periods of time
without bodily movement

 Promotes very great elasticity of the ankles, knees, and legs because of the
position which is required.

Note: The full lotus position is an advanced yoga position that requires considerable
amount of practice to master. If you cannot do half lotus position, you will not be able to
do full lotus position.
How to Do Full Lotus?

1. In a sitting position, stretch your legs straight out before you.
2. Bend your right leg at the knee and bring it toward you so that you can take hold
of your right foot with both hands.
3. Place your right foot on top of your left thigh. The right foot should be brought
toward you as far as is possible so that eventually the right foot is touching the
groin. In order to now complete the posture successfully, the right knee will have
to rest on the floor.
4. Bend your left leg at the knee and bring it toward you so that you can take hold of
your left foot with both hands.
5. Place your left foot on top of your right thigh. The left foot should be brought in
as far as possible so that eventually the left heel will also touch the groin. Both
knees should eventually rest on the floor. Sit in this position as long as you want.
6. When your legs grow tired, stretch them straight out before you and gently
massage your knees. Then repeat the position by reversing the legs so that the left
leg is drawn in first and the right leg is on top.

Burmese Posture

This is a simpler posture to master. Here, the legs are not crossed but the knees are spread
and stay down, and the legs are folded and the feet pulled back in front of the pelvis with

one foot in front of the other. The 'cupped' hands rest at the tops of the thighs or on the
heels. It is essential to have a firm cushion to sit on and a folded rug or blanket below that
to prevent pain in the feet and ankles. The buttocks should be pushed out a little to bring
the back into easy uprightness.

Sitting On a Chair, Egyptian Posture:
You can also practice meditation sitting on a chair. Find a chair that will allow you to sit
upright and have the back of your head supported. Placing a cushion against your back
can ensure poised posture in sitting upright in some chairs in which otherwise poised
sitting would be difficult. You can meditate, however, on a simple straight-backed chair
by sitting in poised posture. With hands on thighs, this may be called Egyptian posture.
A good placing of the hands for meditation is to 'cup' them limply in your lap, with
thumbs touching, with your wrists at the tops of your thighs.

TAOIST MEDITATION METHODS

Taoist meditation methods have many points in common with Hindu and Buddhist
systems, but the Taoist way is less abstract and far more down-to-earth than the
contemplative traditions which evolved in India. The primary hallmark of Taoist
meditation is the generation, transformation, and circulation of internal energy. Once the
meditator has 'achieved energy', it can be applied to promoting health and longevity,
nurturing the 'spiritual embryo' of immortality, martial arts, healing, painting and poetry,
sensual self-indulgence, or whatever else the adept wishes to do with it.

The two primary guidelines in Taoist meditation are jing ('quiet, stillness, calm') and ding
('concentration, focus'). The purpose of stillness, both mental and physical, is to turn
attention inwards and cut off external sensory input, within that silent stillness, one
concentrates the mind and focuses attention, usually on the breath, in order to develop
what is called 'one-pointed awareness', a totally undistracted, undisturbed,
undifferentiated state of mind which permits intuitive insights to arise spontaneously.

Taoist masters suggest that when you first begin to practice meditation, you will find that
your mind is very uncooperative. That's your ego, or 'emotional mind', fighting against its
own extinction by the higher forces of spiritual awareness. Here are six ways you can use
to clarify the mind, and re-establish the internal focus:

1. Shift attention back to the inflow and outflow of air streaming through the
nostrils, or energy streaming in and out of a vital point, such as between the
brows.
2. Focus attention on the rising and falling of the navel, the expansion and
contraction of the abdomen, as you breathe.
3. With eyes half-closed, focus vision on a candle flame or a mandala (geometric
meditation picture). Focus on the center of the flame or picture, but also take in
the edges with peripheral vision. The concentration required to do this usually
clears all other distractions from the mind.
4. Practice a few minutes of mantra, the 'sacred syllables' which harmonize energy
and focus the mind. Though mantras are usually associated with Hindu and
Tibetan Buddhist practices, Taoists have also employed them for many millennia.
The three most effective syllables are 'Om', which stabilizes the body, 'ah', which
harmonizes energy, and 'hum', which concentrates the spirit. 'Om' vibrates
between the brows, 'ah' in the throat, and 'hum' in the heart, and their associated
colors are white, red, and blue respectively. Chant the syllables in a deep, low-
pitched tone and use long, complete exhalations for each one. Other mantras are
equally effective.
5. Beat the 'Heavenly Drum' as a cool-down energy-collection technique. The
vibrations tend to clear discursive thoughts and sensory distractions from the
mind.
6. Visualize a deity or a sacred symbol of personal significance to you shining above
the crown of your head or suspended in space before you. When your mind is
once again still, stable, and undistracted, let the vision fade away and refocus your
mind on whatever meditative technique you were practicing.
Chapter 07
Development of Good Character

If a person does not have moral values and principles, or high character and good
conduct, he loses his image and can neither guide nor direct, or even inspire others. So as
a person who is guided by ethics, one requires not only certain skills but he/she must
qualitatively, strive to be good person in order to be a perfect human being. How can one
expect to influence others if one has no control over himself, i.e. his mind and his sense
organs? A good person is one who is a man of good character so that people do not raise
doubts about his honesty, integrity in private and public life. Moral values are the real
strengths of a person that enable him to stand in this world. It is this virtue, which
establishes one’s credibility in the society and among one’s friend, relatives, neighbors,
colleagues, customers and employees. The moral qualities and the experiences like peace,
bliss, loves etc. enrich the realm of soul. A man without a moral character is not worthy
of getting any respect or trust from anybody. His life is an utter waste if he does not make
good use of the most precious blessing endowed by god. Life without moral values is like
a boat without row. It is very difficult to survive in the high tide which he might face in
his / her days to come.

A characterless person is one who has deformed habits and bad ethical values and has
succumbed himself to certain sensual pleasures. A person with no self-control has little or
no regard for others. Such a person loses this energy, his will to stand difficulties, his
efforts to maintain loyalties and individual dignity. Such a person proves, ultimately, a
liability rather than an asset. It has therefore, rightly been said that ‘if character is lost,
everything is lost’! This chapter is all about methods which we can implement to change
our personality and to acquire good moral values.

Following are some of the qualities that make a sound or a high character:
1. Self-restraint.
2. Control over impulses of passion, sex, anger, greed, attachment, pride jealousy
and hatred.
3. Causing no injury or harm to anyone.
4. Sattwic (balanced) food, Sattwic Company, Sattwic reading habits and Sattwic
thoughts.

Ability to maintain better relations:
Positive relations are great asset and negative relations are great liability. Good
relations work like a lubricant in the socio-political-economic structure, whereas bad
relations work as rust, dust and friction and lead to breakdowns of the social systems
and values. Relationships should be guided by selflessness, compassion and
generosity.
The way out to self-regulation and control is through the practice of Raja yoga. The
practice of Raja yoga, as explained earlier, is based on the understanding that each
and every one of us is an immortal soul and that we all are children of God and the
world is like a global family. This awareness gives a new dimension and a better as
well as stronger base to our relationship. It adds a sense of permanence to our
relationships and broadens our vision and our mind, it shatters the narrow outlook and
we begin to look on everyone as our own and no one as a stranger. Our bonds of love
which earlier unites us only with our relatives now expand and extend to all. This
broader vision strikes at the roots of selfishness. Some of the virtues that lead to
building of cordial, close or happy relations are:

YAMAS
(i) Politeness
(ii) Humility
(iii) Proper understanding of another person’s compulsions, difficulties, nature and
circumstances. (NIYAMS)

(iv) A word of appreciation of another person’s worth, ability or talent may cause a
sense of envy which may lead to enmity or opposition, spoiling even earlier happy
relations which had taken a long time to build up. (NIYAMS)

(vi) Forgiving and forgetting past omissions if a person changes his way and corrects
himself. (YAMAS)

(vii) Looking at the bright side of everyone’s personality and helping one to get over
one’s weaknesses. (YAMA)
(viii) Contentment (NIYAMS)

(ix) Avoid too much of argumentation; avoiding the situation of pushing a person to
the wall or making him feel defeated or humiliated. (YAMAS)

(x) Using some words that speak of some good qualities of the other person and
giving him a good feeling. (YAMAS)

(xi) Avoid mentioning negative personality-traits behind one’s back or in the presence
of friends. (NIYAMS)

(xii) There should be awareness (including self awareness) and the abilities of
thinking, cognition, and rational faculty, which vary from person to person. These
faculties give him the ability to see that there are good as well as bad or evil actions
with positive or negative results respectively. (NIYAMS)

The way out to self-regulation and control is through the practice of Raja yoga. The
practice of Raja yoga, as explained earlier, is based on the understanding that each
and every one of us is an immortal soul and that we all are children of God and the
world is like a global family. This awareness gives a new dimension and a better as
well as stronger base to our relationship. It adds a sense of permanence to our
relationships and broadens our vision and our mind, it shatters the narrow outlook and
we begin to look on everyone as our own and no one as a stranger. Our bonds of love
which earlier unites us only with our relatives now expand and extend to all. This
broader vision strikes at the roots of selfishness.
Self control the key
Self control is the key to ones’ social, professional and spiritual uplift. It enables us to
attain the balance in every aspect of our life. One should realize the fact that, “this is my
life, my body and my mind so it is me and only ‘me’ who has the power to control it. No
other person can change anything in my natural god gifted possessions without my
consent. Thus, I am the master and creator of my own fate.” Self control is vital for
leading a healthy and happy life. And it can be acquired through the practice of yoga as
specified in the previous chapters. Indeed a yoga practitioner can achieve such a level of
self-control that he or she can actually heal both physical and mental disorders, merely by
yogic techniques.
There are many ways to improve self-control through yoga:

Yoga enhances self Yoga teaches slow
awareness both on controlled movement
physical and mental during normal daily
level activities

Excessive stress and
Yoga classes may help
exhaustion can be
to find new, safer
prevented by
friends and to build
meditation
better social network

Ethical principles
and code of conduct
can be learned by
Yoga
SELF CONTROL THROUGH YOGA
Raja yoga meditation is generally based on directing one’s life force to bring the mind
and emotions into balance so that the attention may be easily focused on the object of
meditation. Generally, life force is directed to move up and down the spine until it is
balanced and the mind and emotions are serenely content. When the energy is balanced
throughout the brain and body, the mind becomes very calm and then mind and body
comes under control of self.

It protects from exhibiting self-destructive, addictive, obsessive, compulsive, irrational,
and unacceptable behaviors. It makes us the master of our own destiny as it keeps check
of those barriers and obstacles that are threat to your overall success in life.

Self Control: Maker of our Destiny

It is important to attain self-control as it enables us to have a balanced and focused life by
helping to cope with new challenges and personal responsibilities. It eliminates the need
for being manipulative, helpless, fixing others, intimidating or over-dependent on others.
Thus, it helps us to grow up into a mature and responsible human being. Finally
improved self-control takes place that are totally enjoyable and bliss to experience.

Lack of self-control leads to total despair and the situation turn worse. It leads people
to suffer the negative impact of their uncontrollable behaviors such as alcoholism,
chemical dependency, overeating, compulsive sex, addictive relationships, compulsive
shopping, gambling, smoking, etc. Cigarettes and alcohol supply is a multi-billion dollar
industry because the majority of the population has very low level of self-control. Such
people loose their goals and are enslaved by. They loose control over their emotions that
need to be refrained from being over enmeshed or controlled by others. All this can be
combated by sincerely trying to believe our own worth and value, to take action to
control our own behavior. After this life gets peaceful and away from all sorts of
misfortunes. Moreover, it is said that misfortune never comes to the one who does good
deeds and such deeds are performed by a self controlled body having self controlled mind
which can identify correctly the difference between right and wrong.

Self-Control is a issue as it ensures focus on the ability to change and control one’s own
life. It gives strength to accept the responsibility for one’s own actions, feelings and
thoughts and gives power to accept the consequences for all the actions. Self control is
the realistic and rational exercise of power to control one’s life.

Practicing Self Control
Self control can be attained by regular practice. In order to develop self-control in life,
one has to adopt an action plan.

Step I: Identify what issues and behaviors in life are out of your control. As you identify
those issues, answer the questions like –
01. What are the behaviors over which I, need to develop more self-control like addiction,
manipulations, dependency etc?
02. How much are my efforts in control while recovering from low self-esteem or
inferiority complex?
03. How much I am in control, at work place or at school/college? What are my
behaviors which are disliked by others?
04. Who are the people who act as fixers, enablers, helpers, caretakers and rescuers in
my life? How are my relationships with them?
05. How does my obsessive tendency affect self-control?
06. How does my body or self-image contribute to my being out of control?

Self Appraisal

Step II: After the self assessment and identifying the state of being out of control, then
look for what factors make you most vulnerable to being out of control on each issue
listed in Step 1.

Thought Process

Step III: Once the factors are identified that keep you out of control, then search for the
thoughts that contributes to your lack of self-control.

Self Task

Step IV: Changing old behaviors takes effort, time and motivation. So after step three,
do self talk. During the learning process, few failures are natural to be experienced. These
failures generate the negative and irrational thinking that leads to non exercise self-
control but, as the decision is made we have to be very positive to proceed further
towards the end goal of attaining the self control. The negative thoughts have to be
ignored as much as possible by thinking and repeating positive statements. So the need is
to identify new, rational, reality based, healthy thinking that leads to gain control over
these thoughts. This is referred as self talk. The self talk would encourage efforts at
developing self-control. Few negative thoughts (in plain) and positive thoughts (in bold)
are given below:

(- ve) There is no way I will ever be able to gain control over my behaviors.
(+ve) I would gain control over my behaviors as it is totally in my hands.
(- ve) There is no sense in trying to gain control over this, since I'm going to fail
at it anyway.
(+ve) I would succeed in controlling my compulsive/addictive behaviors.
(- ve) If I become too independent and in control, I'll be unappealing to the people I
love most.
(+ve) If I am able to achieve this I would be more appealing to all.
(- ve) There is too much to change so why try it at all?
(+ve) There isn't any thought, feeling, or behavior of mine I can't change.
Enlist Action Remedy

Step V: Once healthy self-talk is completed; identify positive actions or behaviors
which will assist you to develop self-control in your life. Select the method through
which self control can be attained. Then implement it and practice it to achieve the end
goal.

There are numerous methods but, Yoga is the most practiced and powerful method that
gave successes to many in attaining the self control. Millions of people worldwide have
embraced yoga as a way to maintain the balance in life by learning the art of self control.

SELF RESPECT- ESSENCE OF GOOD CHARACTER

Self-respect is very essential for the development of a good character. Self respect is
the quality or the value that gives a person a strong feeling of self confidence and the
ability to stabilize in a state of courage and to sustain one’s strength of character and
will. Respect for others gives the basis to relate to others, maintaining dignity, royalty,
grace, humility and acceptance of what others are and as they are. These in turn, lead
to trust, goodwill and cooperation and all these, finally give Harmony to the society.
Self-respect is often defined as a sense of worth or as due respect for oneself. We
should not give up our self-respect no matter how antagonistic the situation may be.
Self-respect inculcates self-confidence and those who do not have self respect
demean their character. It is aptly remarked by William J.H. Boetcker “That you may
retain your self-respect, it is better to displease the people by doing what you know is
right, than to temporarily please them by doing what you know is wrong”.

Yogic Concepts for Stress free Life

Stress is the buzz word of this century. Life has become so busy that we work like
machine. Our bodies experience “wear and tear” as we adjust to our continually changing
environment; it has physical and emotional effects on us and can create positive or
negative feelings. As a positive influence, stress can help compel us to action; it can
result in a new awareness and an exciting new perspective. As a negative influence, it can
result in feelings of distrust, rejection, anger, and depression, which in turn can lead to
health problems such as headaches, upset stomach, rashes, insomnia, ulcers, high blood
pressure, heart disease, and stroke. With the death of a loved one, the birth of a child, a
job promotion, or a new relationship, we experience stress as we readjust our lives. It is
not possible to remove it completely but we can minimize the stress upto a great extent.
Stress free life improves our professional skills and personal relationships. Here are few
yogic rules to lead a stress free life.

BE POSITIVE:
1. There are always atleast few direct or indirect advantages in every events of your life.
Make it a habit of pondering over those advantages however, small they may be.
2. Don’t feel sorry about what you have done yesterday because now it is not in your
hands. Yesterday is dead. Also don’t worry about tomorrow. Tomorrow in not yet born.
Only TODAY is in your hand. Put all effort in making your ‘today’ positive and
successful.

3. Don’t feel inferior by comparing yourself with others. Remember that you are a unique
person in this world. Have a positive attitude towards day events. By changing your
attitudes you can transform pain into pleasure, sorrow into happiness and criticism into
praise and blessings

WELCOME CRITICISM:

1. Consider your critics as your well-wishers. By describing your weakness and
drawbacks they are acting as a psychotherapist without taking any fees.

2. Forgive all those people who have created hurdles in your life and made it more
difficult to live. Unless you take some positive steps you won’t be able to forget all those
unhappy and painful incidences.

DON’T TACKLE MANY PROBLEMS AT A TIME:

1. Don’t try to solve many problems at a time. Arrange all your problems in the form of
preferences. Pick up only one problem at a time when you are free from all your
productive work, and try to solve it.

Help Needy

2. Whenever possible spare some time to help others. By rendering your services to
others your worries, tensions and anxieties will definitely be minimized / subsided.

Surrender to God

3. If you cannot change a situation inspite of putting all your efforts, don’t feel unhappy
and depressed about it. Remember that time is the best healer.

4. This world is a huge stage in which we are all actors playing the specific roles assigned
to each one of us. Hence don’t feel anxious by observing the scene related to tragedy,
sorrow and frictions.

DONOT TAKE REVENGE:

Never think of taking revenge but put efforts to transform yourself. The thoughts of
revenge will only increase your mental stress. The efforts of self-transformation will
bring peace, progress and prosperity.
DONOT BE JEALOUS:

1. Don’t feel jealous about others success and happiness instead, churn the gems of
spiritual wisdom. Jealousy burns your mind, and body. But the spiritual wisdom will
bring you solace’ comfort and satisfaction.
2. Happiness breeds happiness. Hence always try to give joy to others and never even
think of hurting anyone.

BELIEVE IN KARMA:

While you are facing problems and difficulties think that you are paying the dues of your
past actions. Hence feel happy about it.

DON’T BE EGOIST:

1. Even a subtle ego can generate expectations leading to mental fluctuation. Therefore in
order to achieve stability of mind give up the ego. Remember that you came to this world
with empty hands and you are going to leave this world in the same way.

2. Practice meditation everyday for 20 – 30 minutes. This will help you to prevent
unwanted and unnecessary thoughts.
Meditation takes you beyond relaxation, response and brings several psycho-
physiological benefits.

YOGIC THOUGHTS
Welcome
criticism
Do not tackle
many problems
at a time
Do not be
jealous
Believe in
karma
Do not be
egoist
Do not take
revenge
Be Positive

BE POSITIVE
Chapter 08
Controlling Human Behaviour

The Raja Yoga Technique of Selective Thinking

Patanjali, the expounder of the most complete science of mind-control, has said that if
you want to get rid of any particular thought, then you should instantly raise a counter-
thought of the opposite nature. If, for instance, you have a certain negative thought of
fear, then introduce a positive thought of courage. If you have a negative thought of
hatred and hostility, create immediately in your mind a positive thought of love,
friendship and brotherhood. Fill yourself with the feeling of cordiality. If you are
overcome by a thought of prejudice and intolerance, raise thoughts and feelings of
compassion, understanding and oneness. This can be done at any specific instant, with
reference to any specific negative thought. This practice can also be undertaken as a
complete course of psychological self-transformation with the technique systematically
practiced day by day. It is an invaluable inner discipline for your ethical unfoldment and
progress. It can help you even in your spiritual awakening.

If you easily subject to anger thoughts, then deliberately fill the mind with thoughts of
patience, love and gentleness. Selective thinking is the key to the problem of mind
control. Discriminative thinking is the essence of mind control.

Conditioning the mind

When you take up the task of disciplining and training the mind, you become selective in
your thoughts. Then you feed the mind with good and pure thoughts, right and proper
thoughts, positive and pleasant thoughts of your own choice. Keep certain thought-
pictures frequently before the mind's inner vision. You will be inspired. These thought-
pictures will elevate you. They will build up a new personality within you. These
thought-pictures can be written down and placed before you on the outside as well - on
the wall, on your table, in the home, at the office, in your pocket, inside your wallet.
Through outer sense as well as inner mental vision, through the eye as well as through
thought, mind is remade and cast upon a new mould. Practice this selective and
discriminative thought-technique in a systematic way. You will soon be able to renew the
nature of your mind totally.

Hatha Yoga - An Aid to Mind-Control

In addition to these positive methods of overcoming the mind, you may also know that
the mind is played upon by the three inner vibratory states, or movements, called (in
Yogic terminology) Gunas - meaning qualities. They are
 Sattva,
 Rajas

 Tamas.

Sattva implies purity and light. Rajas imply passion and activity. Tamas implies
inertia, darkness and grossness. Purity tends to steady the mind and make it go
inward, whereas passion and impurity throw the mind into a state of unsteadiness and
turmoil and take it outward, away from its center. The mind which is rendered
Sattvic is beautifully balanced. Purity of life, in all its departments, is thus a great
requisite for the refinement of the nature and the heightening of the being.

The central fact to be remembered is that the mind is an instrument. It has been made to
be used by you. It was not made to use you. It is to be kept under your control. You are
the master. If you feel this fact, power is aroused in you. This fact is truth. Truth is all-
power and positive. Always keep yourself, therefore, as the unaffected, detached Witness-
Consciousness. Look upon the mind as something distinct from you and soon you will be
able to grasp it and chasten it. As you do this, gradually, success will come.

Seven Deadly Sins
Yoga is the best way to control the seven deadly sins, usually called the Seven Sisters.
Anybody can experience the ultimate God, if he/she able to control these sins. These are
the seven factors which finally lead to the downfall of the human being. Often we do not
consider that we have any weaknesses, but we are prone to make mistakes and when we
finally realize our mistakes, life becomes a living hell for us. Here are some ways to
overcome and conquer these sins namely:

1) Anger
2) Pride
3) Sloth
4) Gluttony
5) Adultery/Lust
6) Envy
7) Greed

Vice Brief Introduction Quality against
which it
sins

Pride See yourselves as you are and not comparing humbleness
yourselves to others is modesty. Pride and
egotism are competitive. If someone else's
pride really bothers you, you have a lot of
pride.
Greed This is about having more money. Generosity kindness
means giving others their credit or praise. It is
giving without having expectations of the other
person. Greed wants to get its "fair share" or a
bit more.
Envy "Love is enduring, love is kindness…" Love Love
actively seeks the good of others for their sake.
Envy resents the good others receive or even
might receive. Envy is almost impossible to
differentiate from pride sometimes
Wrath/Anger Kindness means taking the gentle approach, compassion
with tolerance and empathy. Anger is often our
first reaction to the problems of others.
Impatience with the faults of others is related to
this.
Adultery/Lust Self control and self mastery prevent Self control
enjoyment from killing the soul by suffocation.
Legal enjoyments are controlled in the same
way an athlete's muscles are: for maximum
efficiency without damage. Lust is the self-
destructive drive for joy out of proportion to its
worth. Sex, power, or image can be used well,
but they tend to go out of control.
Gluttony Restraint accepts the natural limits of pleasures Faith and
and preserves this natural balance. This does Temperance
not pertain only to food, but to entertainment
and other legal goods, and even the company
of others.
Sloth Zeal is the energetic response of the heart to Zeal
God's commands. The other sins work together
to deaden the spiritual senses so we first
become slow to respond to God and then drift
completely into the sleep of gratification.

1) Cause of Anger: Anger makes everybody its slave and victim. It breaks the
friendship of even very intimate friends. It even induces wives to quarrel with their
husbands and make them file suits. It excites all. It holds sway more or less over the
whole world and the Devatas (God) also.
Anger destroys reason and makes man do things which cannot be dreamt of. Under the
influence of anger man abuses, insults and even murders his father, brother, wife, Guru or
king and repents afterwards.

Anger influenced even Hanuman the mightiest Brahmachari (celibate) to burn Lanka. He
lost his understanding and then repented “Alas! I have burnt the whole of Lanka under
the influence of anger. This fire might have burnt Mother Sita also. What shall I do now?
How can I return without Janaki Devi? I became a victim to anger. How powerful is
anger? I am a powerful Brahmachari. I have destroyed passion to its very root and branch
and yet I have not controlled anger. How powerful it is! It is more powerful than
passion.”

Too much loss of semen is the chief cause of irritability and anger. Passion is the root and
anger is the stem. You will have to destroy the root (passion) first, then the stem (anger)
will die by itself. A passionate man is more angry. A man who has wasted his seminal
energy becomes irritated soon for little things even. A Brahmachari (celibate) who has
preserved his Veerya (semen) always keeps a balanced mind. He has a cool brain at all
times.

Eradicate anger. Manifest inner spiritual strength. Realise immortal soul. Glory unto
those who have rooted out their anger and attained knowledge of the Self!

Hints for Control of Anger
1. PRAY

Be alert. Do more Japa (continuous chanting of mantra). Practise Vichara (analyze).
Keep a watch over your mind. Be silent. Observe silence daily for an hour. Forget and
forgive. Bear insult and injury.

2. SUBMIT TO GOD’S WILL

See God in all. Then you cannot get angry.

3. MEDITATE

In the morning meditate on the virtue of patience. Manifest it during the day. Take a vow
‘I will practise endurance and Kshama (forgiveness) during the day’.

4. SPEAK SWEETLY

Speak little. . Do not argue much. Do not retort. Speak sweetly always. Do not use
abusive words. Become a man of measured words. If a man abuses or insults you, keep
quiet.

5. GIVE UP INTOXICATING LIQUERS, MEAT AND TOBACCO.
Food has a great deal to do with irritability. Take milk, fruits, Moong-ki-daal, curd,
spinach, barley, groundnuts, butter milk. Do not take carrots, onion, garlic, cauliflower,
Massoor-ki-dall and drumstick.

6. ERADICATE ANGER

Remember the Gita Slokas describing anger as monster and gate to hell.

7. WALK OUT

If you find it difficult to control anger, leave the place at once. Take a long walk. Drink
cold water. Repeat ‘Om Santi’ l0 times. Remember your God or count from 1 to 30.
Anger will subside.

8. IGNORE

Stand witness to the causes of anger. Be indifferent to it. Do not identify yourself with it.
Identify yourself with the soul. Fill the mind with ideas of love, joy, etc.

9. PATIENCE

Develop patience to a considerable extent. People lose their temper when they become
impatient. Allow the mind to dwell constantly on the opposite of anger, the virtue of
patience. This is the Pratipaksha Bhavana, method of Raja Yoga.

PRANAYAMA

12. Prana entwines the mind like a creeper. Pranayama leads to the control of mind.
Pranayama will put a break on the impulse of speech. It will give you abundant energy to
check anger.
ERADICATE
ANGER

TAKE A
GIVE UP
WALK
ALCOHOL

BE PATIENCE
SPEAK SWEETLY

ANGER
CONTROL
BY
RAJA YOGA

IGNORE USELESS
MEDITATE TALKS
REGULARLY

DO PRANAYAMA
SUBMIT TO GOD

PRAY

Control your Anger by Yoga

Analyze the causes of Anger / Depression

Control your desire (sense organ)

Observe purity of mind, body and words

Purify your mind by practicing meditation 2
times in a day for 5 minutes

Practice Pranayama, Jeevan Tatva, Jal,
Neti, Vaman and other physical exercises
for 30 minutes daily

Try to relax yourself by observing Mouna for
1 hour, drink water, take bath or eat green
vegetables

Read following once in a day, daily
- Submit to God
- Speak Sweetly, Speak Little
- Remember anger as monster and
gateway to hell
- Do not argue much

Continu
e for 2
months

Yes No

Check
yourself if
you can
control
Anger, B.P.,
or
Depression

2) Pride: When you achieve the yogic spirit, you can begin knowing yourself at peace.
The value of discovering one's self and of enjoying one's self as is, begins a journey into
being rather than doing. Life can then be lived practicing "yoga off the mat".
Pride, and especially anxiety about pride, is something which Hatha Yoga seeks to
diminish or eliminate. To one who has been dejected because he cannot do his work
properly when he becomes tired, irritable, or haggard, any degree of refreshment may be
accompanied by additional degrees of self-respect. Furthermore, one who has benefited
from yoga may be moved to help his friends who are obviously in need, he may instruct
others and be rewarded with appreciation due a to teacher.

But if one succeeds in achieving skill which provides health and self-confidence, one
may justly raise his self-esteem simply by observing himself living the improved results
as an achieved fact.
Control Pride through Yoga
Do you feel you are egoist or a proudy
person?

Surrender to God by praying for a few minutes
early in the morning just after leaving the bed.

Try to realize your inner God and identify
yourself with him

Learn to follow the path of truthfulness

Observe purity of body, mind and soul by
Practicing PRANAYAM, JEEVAN TATVA, JAL
NETI, VAMAN & OTHER PHYSICAL
EXERCISES (`10 minutes each) daily without
break

Practice Meditation once in a day for 5 - 10
minutes

Do physical exercises for 20 minutes

Chec
k
yours
elf
after
2
Yes mont No
hs

Are you feeling close to God with Purity in
Heart?
3) Adultery/Lust: It can be only controlled by following Brahmacharya (celibacy) in
one’s life. Brahmacharya is a sine qua non of spiritual life. It is of vital importance.
Without perfect Brahmacharya, you cannot have substantial spiritual progress. Lust deals
a deadly blow to the spiritual calibre of man. It is not possible for you to enter the
spiritual path that leads to union with God unless and until you control lust and become
established in Brahmacharya (celibacy). As long as lust smells sweet in your nostrils, you
cannot entertain sublime, divine thoughts in your mind. That man in whom the sex idea is
deep-rooted can never dream of understanding Vedanta and realising Brahman even
within Sata Koti Janma (seven birth), even within one hundred crores of births. Truth
cannot dwell where passion lives.

Sex attraction, sexual thoughts and sexual urge are the three great obstacles in the path
of God-realization. Even if the sexual urge vanishes, the sex attraction remains for a long
time and troubles the aspirants. The thought is akin to the deed, for 'everyone who looks
at a woman lustfully has already committed adultery with her in his heart.' Therefore,
extreme care should be taken to avoid tempting situations which would inflame the mind
with passion. For even if a person has a strong will to restrain his actions, once the mind
is inflamed with desire, how can his soul be tranquil and composed? A situation of
spiritual stress and distress creates a situation of adultery.

How to control adultery:

Sexual indulgence is a great obstacle in the spiritual path. It bars spiritual practices
definitely. The sexual urge must be controlled by entertaining sublime thoughts and
regular meditation. There must be complete sublimation of the sexual energy. Then only
the aspirant is absolutely safe. The total annihilation of the sexual desire is the ultimate
spiritual ideal. People talk of celibacy; but practical men are rare, indeed. A life of self-
restraint is really surrounded with difficulties.

Do not think of the opposite sex as sex object. Do not look lustfully at the opposite sex.
Gazing at the opposite sex will create desire to talk to them. Talking will create a desire
to touch them. Eventually you will have an impure mind and will fall a victim. Therefore
never talk intimately with them. Do not be very familiar with them.

The look must be perfectly chaste and pure. Lord Jesus says: "If you have a lustful look,
you have already committed adultery in the heart." Lustful look, lustful thinking, wet-
dreams are all failures or breaks in celibacy. Be chaste in your look. Be chaste in your
talk. Respect all women. Cultivate sublime, divine thoughts. Repeat the Lord's Name and
meditate regularly. You will be established in celibacy which can prevent you from
adultery. The organ of sight does great mischief. Destroy the lustful look, the adultery of
the eye. Try to see God in all faces.

There are four processes in the practice of celibacy. First control the sex-impulse and sex-
Vasana (sex-desire). Then practice conservation of sex-energy. Conserve energy into
proper spiritual channels through Japa, Kirtan, selfless service, Pranayama (practice of
breath-control), study, vigilance, self-analysis, introspection and Vichara. Then have
conversion or sublimation of the sex-energy. Let it be converted into Ojas (spiritual
energy) or Brahma-tejas (spiritual halo) through constant meditation or Brahma-Chintana
(remembrance of God).

4) Gluttony/over eating/obesity: In the case of obesity, it is clear that the main causes
are related to lifestyle. The first cause is overeating. The second is decreased physical
activity, which means that there is an imbalance in the amount of energy we take in and
the amount we expend. Obese consume more calories than we actually need for our
requirements and daily activities. It is found that all obese people develop certain
common habits, some common errors, and they have the following characteristics

a. They either purposely avoid or don’t get time to do physical exercises.
b. They eat most of the time.
c. They are addicted to over eating.
d. They developed wrong breathing habits.
e. They are eating too much sweets and meat.

The Yogic method of correcting obesity
The yogic method of correcting obesity, primarily involves doing two things:

a. Proper timings for sleep and balanced food.
b. Practicing Yogic Techniques such as Surya Namaskara, Asanas, Pranayama (breathing
exercises), proper relaxation, kriyas, meditation, and vegetarian diet.

It might be argued that the Yogic System takes too much time in correcting the excessive
weight. Yoga method, though time consuming is preferable and desirable for several
reasons. It reduces weight in a lasting and permanent way without causing any ill effect
to the health, beauty and physical mental condition. It does not cost a penny to correct the
disorder. There is no disturbance to normal life, not is there any possibility of regaining
the same weight even if yoga practice is discontinued and only the method of eating is
maintained.

It is advised that once the weight has been reduced to normal level, the individual
should keep practicing Yoga even for 30 to 45 minutes per day.

In case Yoga practice is stopped for some days. The individual should continue to follow
the Yogic Principles and method of eating by taking a proper and balanced food. The
normalcy in weight will always remain the same. NEVER eat more 85 percent of your
capacity at any time. In other words, always eat a little less than your need.
The over-weight and obese persons are advised to follow the Yogic Principals:

1. Break fast between 7.30 and 8.30 a.m.
2. Lunch between 12.30 and 1.30 p.m.
3. Evening Refreshment between 4.30 and 5.30 p.m.
4. Dinner between 8.30 and 9.30 p.m.
5. 15 minutes before going to bed should do 9 rounds Nadi Suddi Pranayama in
Vajrasana and 5 minutes meditation.
6. Sleep between 10 and 11 p.m.
7.In the morning get up before 6 from the bed.

5) Envy/Jealousy:

 Envy or Jealousy is the state of mind.
 Such feelings are the result of crooked thoughts or ill thoughts.

 Jealousy garb our mind only when we are not satisfied with our present situation
or work, such thoughts are deep rooted in our mind

 It gets provoked if we are into some deep psychological disorder; slowly
overpower our soul and whole of our being, Glorious Immortal Soul!

A great deal has been written in the West lately about psychological theories and
investigations. The faculty of the mind is the greatest gift that God has bestowed
upon the individual soul. There is no gift greater than this. Human nature consists of
the mind, but unfortunately, the mind can be the greatest single curse as well. This
paradox is one of the greatest mysteries of life.

Now, we see that happiness or unhappiness is totally a question of the state of mind.
Passion, unlimited desires and uncontrolled impulses like Jealousy, hatred are the
unmaking of an individual. They lower the state of mind, and total loss of peace, terrific
agitation and intense restlessness are the result. All this is experienced as pain, sorrow
and suffering. Such mental experiences as these make man miserable no matter what
other benefits God may have bestowed upon him. You may have family, friends and
many possessions, but if your mind is disordered or disorganized by ungovernable
desires, it can create hell out of even the best things which God has given you on earth.
There is, therefore, a great and serious purpose in trying to understand the mind and in
making proper use of it. When the thought process is ultimately stopped, life comes to an
end. Thus, thought is life.

Now, the problem has been clearly stated. What is the solution? The solution lies in the
complete reversal of this process.

 First you must try to control the externalization of the mind by overcoming desire.
Very easy to say - but, how can desire be over come? This is not too easy.
 Right thinking and discriminative reasoning hold a key to this solution. Various
methods have been given. The great thing is to know yourself to be distinct and
different from the desires.

 Formerly, when you were indisciplined and indulgent, you were helpless; but now
when you stand aside and apart from the mind and the "I" thought, you are the
master. You can observe it as the Witness-Consciousness apart from it.

 Practicing Yoga can help great deal to solve this problem. Doing right kind of
meditation everyday will help you to get a cool, composed, calm mind.

 Do pray regularly. Keep a watch over your mind

 Give up intoxicating, liquors, meat and tobacco

 Develop patience to a considerable extent

 Meditate and practice Pranayama which gives energy, control and calms the mind.

6) Greed: It can be controlled by practicing Jnana Yoga. Jnana Yoga is the yoga of the
philosopher and thinker who wants to go beyond the visible and material reality. These
people are triggered by readings. The Jnana yogi finds God through knowledge. The
method of this path is to remove maya (wealth). Maya is the inscrutable power that
obstructs the understanding of the truth and reality. The only goal here is the absorption
in the final state of salvation into the soul. This can be attained through following the path
of knowledge and wisdom. Below is given the method of controlling greed through yoga.
Control Greed through Yoga

Do you feel you are greedy or selfish? If so you
need to control

Try to limit your desire and control your sense
organs

Try to be content with what you have

Do not try to grab any thoughts, words or action
which is not yours

Do not pay attention to other’s property

Observe purity of mind by Practicing
PRANAYAM, JEEVAN TATVA, JAL NETI,
VAMAN & OTHER PHYSICAL EXERCISES (15-
20 minutes each) daily without break

Follow meditation for 3-5 minutes

Purify your body by performing other physical
exercises 5-10 minutes

Continue
for 2
months

Check yourself
Yes Do you No
feel
more
happy
7) Sloth (Laziness): Sloth can be controlled
or by doing Karma Yoga everyday. This path
content
directs the practitioner towards attaining the perfection through action or work. Action is
?
inherent in the nature of living beings. It cannot and should not be avoided. Work is must
and it is the only means to reach perfection, to express potential perfection.

Karma binds when it is done with a selfish motive, with the expectation of desired
results. But, when action is done without the expectation of results, it is liberating and
karma will not bind the performer. Karma then becomes Karma Yoga. In Bhagwad Gita,
Lord Krishna says, “Work incessantly. Your duty is to work but not to expect the
fruits thereof”. The central teaching of the Gita is non-attachment to work. God sees all
your actions and would reward suitably at appropriate time for your growth and success.

Chinese Method of Relaxing and Self Control: T’ai Chi

Different people practise T’ai Chi for different reasons. Some take it up for better health
benefits and others, for spiritual development. But the more serious practitioners never
lose sight of the fact that T’ai Chi is basically a martial art. Whatever your reason for
studying T’ai Chi, there is no denying that one hour of T’ai Chi effects changes in your
attitude, outlook, and perception, making you stress free. You can concentrate better on
your breathing, connect to your ‘chi’ and feel grounded, physically and mentally. You can
also become non judgemental in your interactions with yourself and others. You observe
and note things around you and how they affect you. Remember, Mother Teresa said: “If
you try to judge a person, you can’t love him.” Being non judgemental makes way for
clarity and calm in your daily life. We all have to deal with inconsiderate people who test
our patience at work, at the bank, or other places, every once in a while. Instead of losing
sleep over it and making ourselves miserable, it is better to “kill” him with kindness. It’s
a powerful practice and it works. For many practitioners the focus in doing them is not,
first and foremost, martial, but as a meditative exercise for the body. For others the
combat aspects of Tai Chi are of considerable interest. In Chinese philosophy and
medicine there exists the concept of 'chi', a vital force that animates the body. One of the
avowed aims of Tai Chi is to foster the circulation of this 'chi' within the body, the belief
being that by doing so the health and vitality of the person are enhanced. This 'chi'
circulates in patterns that are close related to the nervous and vascular system and thus
the notion is closely connected with that of the practice of acupuncture and other oriental
healing arts.
Another aim of Tai Chi is to foster a calm and tranquil mind, focused on the precise
execution of these exercises. Learning to do them correctly provides a practical avenue
for learning about such things as balance, alignment, fine-scale motor control, rhythm of
movement, the genesis of movement from the body's vital center, and so on. Thus the
practice of Tai Chi can in some measure contribute to being able to better stand, walk,
move, run, etc. in other spheres of life as well. Many practitioners notice benefits in terms
of correcting poor postural, alignment or movement patterns which can contribute to
tension or injury. Furthermore the meditative nature of the exercises is calming and
relaxing in itself.
Chapter 09
SINS AGAINST HUMANITY

[1] Corruption – Corruption today is a beast not easy to rein in. But if our society must
survive, there can be no way than to find a way of correcting the present perspective.
Very often we see that corruption thrives in lawless place where people just do not
respect the rule of law. And when we talk about the law of the land we do not strictly
mean the law as interpreted legally but about universal human laws, where everything
should be done in a free and fair manner. So wide spread has corruption become today,
that it is synonymous not only with the high ranking officers but also with the clerical
grade employees. The extent and level may differ but it is there in every spectrum of the
society. If a voter in need of money takes the amount offered by a candidate during
election time then the particular voter has also unwittingly contributed his mite in
keeping the corruption wheel turning. So from accepting and giving bribes to high level
officers, to cheating the customer in the fish market, all these constitute the many faces of
corruption, and if we may add, the fight against corruption has to be taken up from the
highest level to the lowest and to do this the involvement of all is required. And definitely
this is a tall order but not altogether impossible.
Today, money is more valuable than values, customs, principles or even a human life.
Everyone wants money so that they can enjoy the never ending comforts and pleasures of
life. Society regards rich and moneyed people more than a simple and an honest man.
Money and power has become the most important thing. Now, money earned with
honesty is limited and is insufficient to fulfill the want of lavish house, big car etc., in
other words a glamorous lifestyle. In this entire process of corruption we become so
impure that our heart turns hard like a stone. All this happens because we loose the entire
control on ourselves. For few materialistic pleasures we spoil our present and future
forever. God sees everything; we have to repay all our actions. Unfortunately, our present
society is filled with such people. Therefore, we should try not to be the part of such
corrupt system. It is difficult to overcome the temptations of materialistic pleasures but it
is certainly not impossible. It can be done if we have self control. It gives us the ability to
decide the right thing which is actually right in the court of humanity or God.

[2] Excessive Consumerism – Consumerism is never-ending purchasing of new goods
and services, with little attention to their true need, durability, product origin or the
environmental consequences of manufacture and disposal. Everybody’s life is affected by
the availability of quality consumer products. The rich and elite class can afford to buy
every services and quality products and leading a luxurious life. These days, people get a
wide variety for their every single need. Be it any category like apparels, electronic
goods, Jewellery, shoes etc, each product is produced by at least four to five producers
thereby, market is flooded with products. Moreover, all the products are presented in a
very attractive manner that tempts people towards it. We are ignorant about the harmful
impact of increasing consumerism or we tend to overlook it. The more we demand, the
more we dug the earth resources and more the denuding of environment will take place.
This will ultimately give rise to environmental problems like pollution, over heating of
the earth atmosphere, scanty rainfall, loss of raw material etc. Here, comes the role of a
self controlled mind – whether to get trapped by such presentations or ignore it.
Individual needs to have strong control over themselves from buying such products. It
should be purchased only if there is a need for that product.

[3] Accumulation of Wealth – Today, human beings are governed by materialism and
high ambitions. Even if they acquire huge amount of wealth, they remain discontented
and desire to accumulate more. They feel insecure towards their social status and
acceptability among their counterparts. Owing to the unsatisfying nature and insecurity,
they want to accumulate more and more wealth. Thereafter greed changes the way of
thinking and dominates the feelings of love, compassion, help and kindness. We blindly
enter into the rat race of materialism and get ourselves so involved in accumulating
wealth that we forget the worth of relationships. There are many instances around us
where tussle over wealth has created rift between family members. People get themselves
controlled by the avarice and dissatisfaction and as a result they tend to loose their self-
control. They stop thinking rationally and succumb to materialism. Consequently, they set
themselves out on a hunt for attaining more and more wealth. But they have to pay
heavily in this pursuit of wealth as ultimately they are left alone and isolated. But then it
is too late to start all over again because in their quest for accumulating wealth, they
loose everything. So it is better act sensibly before it gets too late. Do not forget
‘Contentment is true happiness’. Do not ever put your self-control at stake otherwise
everything would be lost.

[4] Addiction:

Drugs and Alcohol – Joy and sorrow are two opposite face of the coin. Whoever, takes
birth has to experience both these faces of life. Every one of us wants happiness, joy,
success but without experiencing sorrow and failures we won’t be able to realize the
importance of good time. We should be mentally and emotionally prepared to accept the
life as it comes. At the time of physical or mental stress, often it is seen that people switch
over to drinking, smoking or even get addicted to drugs in order to get rid of the pain or
tensions. These habits make them handicapped physically, mentally and emotionally. It is
universal fact that we all experience ups and downs in our lives so we should
continuously work to make ourselves more and more strong to fight against all odds in
life. There is a positive solution of each problem; all we need a self controlled mind to
find the right solution at the right time.

Controlling addiction such as Drugs, Smoking, Liquor, Excessive Tea & Coffee Drinking
and your abusive language during talks

If you are tired of above mentioned bad habits and want to control them. Here are steps to
get rid of your bad habits.
STEPS:

1. Purify your body and mind. You cannot improve your body through poison like
Tobacco, Drugs, liquor, etc. Purify mind by meditation and body by following a
set of NITYAKARMAS & Jeevan Tatva as described below.

2. Purifying body and practice following daily without break.
Do
a. Pranayam - 2 minutes
b. Jeevan Tatva - 3 minutes
c. Jal Neti - 2 minutes ( Initially daily and later can do 3
Times a week when you do not feel any
Pressure
d. Vaman - 3 minutes (can do alternate days)
e. Physical exercise - 3 minutes (as per convenience)

3. To Purify Mind, do Meditations as per steps described earlier in chapters

4. During Meditation think and repeat following
a. Smoking is poisonous. If I smoke, I inhale poison and my age will get
short. So I would not smoke, never.
b. I feel my senses are in my control so I do not need smoking.
c. Smoking is a curse and my life should not be a cursed so I will quit
smoking.
d. Curse has left me once and for all.

Repeat above daily during meditation and during day or night when you feel desire
to smoke
STEP BY STEP GUIDE FOR SELF CONTROL OF ADDICTION

(Smoking)
ANALYSE
Why you can’t live without smoking

Control your thoughts feel you are not in
stress you do not need to smoke

Purify your body by observing purify in
body, mind and word

Learn to control your body (sense
organs) when you feel the desire to
smoke

Practicing PRANAYAM, JEEVAN TATVA,
JAL NETI, VAMAN & OTHER PHYSICAL
EXERCISES (15-20 minutes each) daily
without break

Purify your mind by daily Meditation
during day & night

Continu
e for 2
months

Check yourself

No
Can you Continue for another 1
live without month
(smoke?)

Yes

Follow
Meditation &
Exercise as
per daily time
[5] Jealousy / Selfishness

Do you often get jealous on seeing others perform better? Are you selfish? Do you think
of only about yourselves and not about people around you? Are you crazy to acquire
wealth at any cost even if it is out of your reach? If answer to above is yes, then you need
to control your thoughts. Jealously breeds nothing but frustration. Frustration is like fire
which destroys you. So learn to kill this bad habit. Learn to be happy and content even if
you failed to achieve your target. Happiness can bring a sea change in your body and
mind. Therefore practice and learn how to get over this bad habit of jealousy and
selfishness.
Excess of jealousy is destructive in nature. Due to constant failures in life or when
desires/expectations are unfulfilled or when we lose our position/power, man develops
the destructive jealousy in his behavior. We are not at all comfortable and happy on the
success of others. We get into the habit of comparing himself with others. Due to excess
of jealousy we harm ourselves, others and also the society. Thus, we all should control
our non-acceptable behaviors. Just follow following steps and come out with a new man /
woman in you.

STEPS

Every morning as you open your eyes after a good night sleep, just make a regular
practice to say following

 Thank you God for everything you have given me. You are much better than
others who even do not have what you have. Cheer up while leaving bed and try
to maintain this spirit rest of the day. A peaceful, calm and happy mind will
produce better result and day by day you will feel improvement.

 Purify your body by performing following in 10 to 20 minutes
 Jeevan Tatva Asana
 Pranayama
 Neti
 Vaman (alternate days)
 Exercises

 Purify your mind by Meditation

 During Meditation think and repeat following:
 I am content with what God has given me
 Jealousy is Poisonous. It will destroy my mind and body
 I have killed jealousy once for all
 I am most content and happy person
 Thank you God. Thank you for all
Repeat above daily during Meditation

Curbing Jealousy

Wake up to
thank God for
everything

Say to yourself “Jealousy has
left my body and mind forever

Always try to be cheerful at
others success

Purify your mind by meditation
2-5 minutes

Practice Pranayama, Jeevan Tatva, Jal
Neti, Vaman, & other physical exercises
for 15-20 minutes

Continu
e for 2
months

Check Yourself

Do you feel
NO
content even
during your
failure and
other
success?

YES
URGE TO CHANGE SYSTEM THROUGH VIOLENCE

Basis of desire to indulge in above activities stems from internal or external compulsions
in ones mind.

Often it is anger or revenge aroused by internal or external forces. Such people get
violent and forget about what is good or bad. Such people loose their control over their
mind and do evils just like a programmed robot. Some people also enjoy doing such
evils. Such people forget nature, good, humanity, sufferings, religion, nationalism and off
course everything but violence.

Can Yoga control such persons? Yes, if the person can be made to have a task of Yoga
Practice for a few days or is willing to change himself. Step by Step procedure is as under

STEPS

1. Practice Yoga (Physical Exercises – Jeevan Tatva & Pranayama) daily

2. Start simple Meditation and think of following in your mind. Thank Mother Nature,
the trees, the mountains, the clouds and beautiful gardens with flowers. Nature is most
beautiful. Enjoy it. Thanks your God for providing you with good environment. Meditate
about 4 weeks daily in the morning and the evening.

3. Try to be vegetarian:
a) HUMAN BEING IS A VEGETARIAN ANIMAL

A study of human anatomy and physiology also reveals that human is a vegetarian
animal. Following is salient comparison between herbivorous and carnivorous
animals.

1. Like vegetarian animal, our small and large intestine is four times longer than our
body length whereas in case of carnivores it is about the same size.

2. We do not have fangs, which carnivores have for biting into flesh. Human canine
are not true canine. They are quite small.

3. Human saliva is alkaline containing ptyalin to digest carbohydrates whereas
carnivores are acidic.

4. For digesting highly protein us flesh diet gastric secretion of carnivores is highly
acidic, whereas human gastric secretion is one fourth of the former.

5. Human beings do not have claws for tearing flesh like carnivores.

6. Carnivore’s liver secretes a much larger quantity of bile into the gut to deal with
high fat meat diet.
b) NON VEGETARIAN DIET LEADS TO ENERGY CRISIS

Conversion of plant protein into animal protein results into a great loss. For example in
egg 69% parker 85% and beef 94% of vegetable proteins ends up as wastes. Energy
output of vegetarian food is more than energy input in order to harvest or produce it.
Whereas in non-veg. Food energy output is less than energy from fossil fuels for its
manufactures as the consumer will obtain from eating it. Similar loss is ten folds for
battery eggs and twenty folds for deep-sea fish. Thus to resolve the energy crisis one
must adopt vegetarian way of life.

c) SLAUGHTERING OF ANIMALS

A part from non-violence viewpoint slaughtering of animals brings many toxins to the
meat-eater. While animals are slaughtered, the fear and their struggle to escape the death
stimulates the secretion of epinephrine, nor epinephrine, steroids and other chemicals
which are ipso facto toxic in nature. With the meat one consumes various toxoids, which
are highly hazardous to health.

* Reproduced from by Dr. Girish Patel

4. After two weeks think again during meditation

- I am free to think

- I listen to my inner voice

- Inner voice comes from God within me

- No one can dictate my mind

- My mind is free

- Meditate 2 and 3 above for another 6 weeks

The nature will change character, Style of thinking of man and is likely to transfer in to a
new man. Once the sign of new man occurs the person should do the following
Control Violence through Yoga
(For Criminals & Terrorists)
Do the following in first week Explore the Nature
Rise early in the morning around 5 am
Have a stroll of nearby area (Park or lonely street)
Feel the mother nature at its best
Feel the cool breeze, beautiful flower, green plants
Thank God for making this earth so beautiful
This will bring calmness in your mind

2nd Week Learn to Meditate
After morning walk, sit in a quite place for 5-10 minutes and
meditate
Sit straight and look at the tip of your nose
Imagine a lotus upon the top of your head, inside that lotus
think of the golden one, the almighty, the intangible – “OM”,
meditate on that
Think of a space in your heart, and in the midst of that space
think of a flame that is burning, that flame is the soul of your
soul, i.e. God. Mediate upon that in the heart.

3rd Week After morning walk and meditation
sit for 2 minutes and feel that your mind is your own and not
ruled by any hidden force
Your love nature, human beings and your country.
Your love, your religion and respect women
Your believe in one supreme God

4th Week

After morning walk and self realization, purify your body by:
Pranayama as explained earlier
Jeevan Tatva as explained earlier

5th Week

Purify your body by Practicing PRANAYAM, JEEVAN TATVA,
JAL NETI, VAMAN & OTHER PHYSICAL EXERCISES (15-20
minutes each) daily without break

Do you NO
Yesfeel your
violent
nature
HOW TO BE CONTENT under& PEACEFUL
control?
Try to
lead a
There is no end to desire for money in materialistic
peaceful
world around us. The more you run
after money, the more you want to have. The life process of accumulating wealth is often
very tedious, stressful and takes away lot of your precious time leaving little to relax and
enjoy. Learn to control your desires, limit them and see beauty of free time at your end.
Have a look at life of two persons.

Development of the ability to be relaxed and be free from tension

Anxiety, fear, hurry, hyper-sensitivity, looking too seriously into the short-comings of
others, feeling disturbed at wrong-doings or bereavement in the family, one’s own
failures and feelings of guilt, too much noise and disturbance in the environment,
physical ailments, like high blood-pressure, overwork and fatigue, etc. are some of the
major causes of mental and physical tension.

In all cases, mental tension leads to negativity. A smile on the face, good-will in the mind,
love in the eyes, handshake, Namaste or Om Shanti even with one’s adversary, politeness
and sweetness in speech, calmness and composure in behavior, being reasonable and just,
listening to others with patience and trying to solve their problems as best as one can,
these are the qualities that make one an admirable manager or administrator. Love, rather
than anger, friendship rather than fear, goodwill rather than greed, gentleness rather than
harshness, calmness rather than callousness are the strength of a good manager. It is
these, which help in long run.

This state invigorates one’s will to remain calm in face of irritations and provocations and
the person’s awareness of the positive love-link with God infuses in him the following
qualities:
1. Calmness and tranquility of mind.
2. Goodwill towards all.
3. Self-control.
4. Humility.
5. Tolerance.
6. Love for all.
7. Absence of malice or feeling of vengeance.
8. Sprit of co-operation, help and kindness.
9. Intuitive assessment of the situation and the judgment as to its solution.

The above list show that the effort for self-transformation consists in inculcation of these
qualities and values in life with the help of Spiritual Knowledge and Raja yoga
Meditation. The above long –list and other qualities which have not been included here,
may be summed up in the following about two dozen qualities:-

Ideal Qualities of a Human Being
1. Good manners
a) Politeness & Respectfulness
b) Avoiding exaggeration and bragging or boasting
c) Cleanliness
2. Industriousness.
a) Active, enthusiastic and Practical
b) Systematic & Orderly
c) Time sense

3. Sense of responsibility.
a) Goodwill towards all
b) Co-operation
c) Power to face difficulties

4. Clear vision
a) Positive view of anybody’s nature / character
b) Innovativeness
c) Power to co-ordinate

5. Concentration of mind.
a) Self – confidence
b) Contingency Planning
c) Sincerity

6. Kindness
a) Inner and outer harmony
b) Habit of sharing good things of life
c) Humane

7. Calmness and Composure.
a) Fearless
b) Balance of love and law
c) Loving and caring

8. Self-control and balanced life style
a) Balanced food, balanced company, balanced reading, balanced thoughts
b) Balance of spiritual and material value
c) Forgiving and forgetting a person’s small mistake

9. Tolerance
a) Balance of flexibility and firmness
b) Broadmindedness
c) Justice, fairness and impartially

10. Easy nature
a) Clear in mind
b) Balance of between relax and busy
c) Balance of being official and informal
11. Balance of Humility and Self-respect
a) Avoiding mention negative traits behind one’s back
b) Appreciating others qualities.
c) Looking at the bright side of person’s and situation

12. Balance of Love and Law
a) Avoiding unnecessary interference
b) Non-violence; not hurting anyone’s feelings intentionally
c) Self respect

13. Balance of Flexibility and Firmness
a) Ability and power to organize
b) Balance of alertness and relaxation
c) Tolerance

14. Strong will power.
a) Ability to recognize opportunity
b) Control over impulse and passions, and urges of sex-lust, anger, greed, and
Jealousy
c) Power to withstanding pressure

15. Habit of sharing good things of life.
a) Looking on all as soul and being aware of the brotherly relation of all souls
b) Brahman life as an ideal to follow
c) Meditation on God as a point of Light who is Knowledge, peaceful and blissful

16. Time-sense.
a) Punctual and regular
b) Industrious
c) Loyalty

17. Innovativeness and Imaginativeness.
a) Having only enlightened self interest
b) Belief in dignity or labour
c) Belief in law of karma and energy

18. Initiative.
a) Dynamic, flexible and reasonable
b) Calm and composed
c) Concentration of mind
19. Strong Intuition.
a) Power to renounce negative things and to make sacrifices for social goal
b) Soul - consciousness
c) Avoiding postponements and procrastination
20. Eye on Excellence or Perfection analysis.
a) Avoiding too much of argumentation
b) Fixing up priorities and proper apportionment of time
c) Power to accommodate and adjust

21. Power to Organize and Synthesize.
a) Balance of ambition and pragmatism
b) Accurate judgement and quick assessment
c) Observing proper protocol

22. Justice, Fairplay and Impartiality.
a) Power of unity in thought, work, and speech or in mind and intellect
b) Honesty and integrity
c) Contentment

23. Honesty, Integrity and High character.
a) Good manners
b) Good intentions, noble motives
c) Inspiring

24. Balance of Ambition and Pragmatism.
a) Active, enthusiastic and practical
b) Eye on excellence or perfection
c) Sense of responsibility.

It has been said that Raja yoga improves, promotes or strengthens these. These are the
abilities or qualities which are used in planning, controlling, communication, public
relations, organizing, personnel management, marketing, etc promotion of these,
therefore, loads to success in management.

Chapter 10 - Conclusion

Although the mind is intractable and restless it can be brought under control through
practice (Abhyaasa) and through detachment (Vairaagya). Practice means the repetition
of some thought of the mind on an object of concentration. Detachment means absence of
hankering for enjoyment of sensual pleasures as a result of the practice of discerning their
defects. But he who can not control himself can not practice Yoga. Therefore it is said:
"Yoga is hard to be achieved by one who has not controlled his self, such is my
conviction. But the self-controlled, striving by appropriate means can acquire it"

Perfection in Yoga can not be attained if right kind of effort is not put in. but he who is
ever devoted to self-control, ever endeavoring and repeatedly applying himself to the
practice of spiritual disciplines wins ultimate perfection.

The man who wants to attain the realisation of the Self has to control his mind. He should
give up attachment to the charms of this material world. By discrimination, by serving the
Guru, by study of the scriptures and by devotion and prayers he must be able to detach
his mind from the bondage of the objective world. Unless this is achieved the mind will
not turn inwards into the self, the source of one's being.

The word striving (yatataa) again emphasises the need for practice, that is, to make
repeated efforts to achieve self-control. He alone who is regular and steady in the practise
of spiritual disciplines can achieve the control of mind. In other words, Yoga can be
attained only by him who has brought his mind under control (Vashyaatmanah) through
practice and detachment.

Some start practicing Yoga with full faith and enthusiasm. But after a while, they get tired
of it and their enthusiasm slowly wanes. It may be due to laziness or an attack of some
incurable disease or some other calamity. With this inadequate effort to his credit, he
breathes his last. What is the state of such a Yogi? With full vigour and enthusiasm he
was marching towards the highest attainment of the realisation of the Self. Unfortunately
some problems cropped up in the middle and he died before reaching the goal. He was a
person who had given up all worldly pursuits in order to realise the Self. So he did not
enjoy worldly pleasure also to his heart's content. Thus, he had lost the spiritual goal as
also success in the material world. Will the partial achievement in Yoga that he has made
in this life through steady efforts be lost for ever?

Clouds gather in the sky. If they pour down on the earth in the form of rains, it would do
immense good to the world by quenching the thirst of all creatures and feeding the
growth of the vegetation as well. But if the clouds are neither in the sky nor down on the
earth in the form of a shower - it gets destroyed just in the middle as a result of
rarefaction its existence as a cloud is purposeless. In the same way a person who has
fallen from Yoga may get deprived of both the attainments of the Supreme Self as also
the happiness associated with the worldly pleasures which he abandoned in order to
become a Yogi. So, what is the fate or condition of such a fallen Yogi?

From the standpoint of all Yogis the question put by Arjuna to Sri Krishna is very
relevant. These Yogis renounced the Vedic rites and rituals pertaining to the house-
holder's life on one side and they have not attained to Self-realisation on the other.
Having given up Vedic rites and rituals, Swarga (heaven) is deprived to them and having
failed in Yoga, they are deprived of Self-realisation (Moksha). What is their fate?
To a self controlled Yogi, a lump of dirt, stone, and gold, are the same. As said in
Bhagwad Gita, apart from yoga techniques as described in previous pages, there are
many other methods as well to attain self control. The practitioner can select any method
depending upon his/her nature, physique and guru. But ultimately it is attainable when
the practitioner is devoted, committed, persevered and maintains the regular practice. Yet
one more important aspect is practicing the techniques with the positive attitude and
belief.

If he eats too much, or too little, or if he is always sleeping, or staying awake. Yoga will
reduce the pains of regulated eating, amusement, and work, as well as regulated sleep and
awakeness.

Whenever and wherever the mind begins to flicker unsteadily, then and there, it must be
pulled in, and brought under control of the Self.

Ultimately, self control through yoga i.e. the control of mind is possible by
regulation. Generally the mind is disturbed because of the outcome of the activities
we need to perform whether we like them or not. It is not that the activities be
stopped but they should be regulated by the mind always engaged in positive
thinking and attitude.

Last but not the least; one should always remember that “No one can never ever disturb
you with out your own permission”.
Chapter 11– References

Books:

01. The Perfection of Yoga
By
A.C.Bhakitvedanta Swami Prabhupada, founder of ISKON.

02. The Journey to Other Planets
By
A.C.Bhakitvedanta Swami Prabhupada, founder of ISKON.

03. Yoga for Beginners
By
Swami Ganeshwarananda

04. Yoga – Yogasana and Pranayama for Health
By
Dr. P.D.Sharma

05. Vedanta Treatise
By
A. Parthasarathy

06. Raja Yoga in Health and Disease
By
Dr. Girish Patel

07. Development of Self or Human Resource Development
By
B.K. Jagdish Chander Hassija

Internet:

Chapter – Six – Meditation (Source: www.holistic-online.com), website of Sri Swami
Shivananda, Sutra Neti (Source: www.rainbowbody/HeartMind),
www.healthandyoga.com, wikipedia, the free encyclopedia,
http://www.whitestonejournal.com/seven_deadly_sins
Images:

Google images as well as Self Generated

Yoga Practitioners:

01. Swami Mahamandas – Follower of ISKON
02 Mr. Navin Kumar Goyal – Practitioner of pranayama.
03. Mrs. Snehlata Goyal – Practices meditation.
04. Mrs. Neetu Balar – Having her own yoga center.
05. Mr. R.G.Dwivedi – Practitioner of meditation.
06. Mr. Nirmal Singh _ Yoga Director