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Pranayama
a. Sthana
b. Kaala
He, who begins the practice of Yoga without moderation of diet, suffers from many
diseases and does not make progress in Yoga.
- Fill the half stomach with food, one quarter with water and one quarter shold
be kept empty for the movement of air.
- Avoid food that is hard, polluted, putrid, producing heat inside the body, stale,
extremely cold and extremely hot
Should avoid early morning bath, fasting or anything that causes fatigue.
Should avoid eating once a day, or not eating at all or eating again within three hours.
In the beginning, he should take a milk and ghee daily and take his food twice a day,
once at noon and once in the evening.
d. Nadi shudhi
Seating arrangements
- Sit on a thick seat of kusha grass, antelope skin, tiger skin, a blanket.
- Sit facing East or North
2)Nirmanu
- Sit in Padmasana
- Perform the adoration of Guru
- Fixing the gaze on the tip of the nose and contemplating the luminous
reflection of the moon
- Inhale through the left nostril, repeating Bija Tam 16 times.
- Retain the breath by repeating the Bija Vam 64 times.
- Meanwhile imagine that the nectar flowing fom the moon at the tip of the
nose runs through all the vessels of the body, and purifies them.
- Thus contemplating, exhale by repeating Prthvi-bija Lam 32 times.
2. Types of Parnayama or Kumbhaka
1) Sahitakumbhaka
2) Surya-bheda
3) Ujjayi
4) Sitali
5) Bhastrika
6) Bhramari
7) Murccha
8) Kevali
1) Sahitakumbhaka
Two types -
a) Sagarbha - with Bija mantra
b) Nigarbha – without Bija mantra
Sagarbha
- Sit in Sukhasana posture facing East or North
- Then inhale through right, retain by kumbhaka, and exhale through left as
above method.
- Practice this, alternating the nostrils again and again.
- For kumbhaka, to close the nostrils, use thumb for right nostril and left by
ring-finger and little-finger.
- Never use index and middle fingers.
Nigarbha
- It without Bija manta.
- Period of Puraka, kumbhaka and recaka, may be extended from one to
hundred.
2) Surya-bheda
Method
- Inhale the external air through right nostril according to once capacity.
- Retain it with great effort by means of Jalandharabandha.
- Continue Kumbhaka till heat is felt right up to the tips of nails and roots of
hair.
- Prana, Apana, Samana, Udana, Vyana – all these are connected with the
Surya (in the navel and connected with the right nostril).
- Inhaling through the right nostril, the Yogi should raise them from the root of
the navel and then exhale by the left nostril carefully with a continuous flow.
- Again inhaling through the right nostril and having retained the breath in the
manner prescribed let him exhale.
- This process should be repeated.
Benefits
- Destroys decay and death.
- Awakens Kundalini Shakti.
- Increases heat of the body.
3) Ujjayi
Method
- Inhale through both the nostrils.
- Hold it inside by contracting the chest and the throat.
- Moving the air in the mouth, perform Jalanadharabandha by bending the
neck.
- Retain as long as one can do it with ease.
Benefits
- All works are accomplished.
- There will be no disorders of kapha, flatulence or indigestion, rheumatism,
consumption, cough, fever or enlarged spleen.
- Over comes old age and death.
4) Sitali
Method
- Draw the air by tongue.
- Fill the chest slowly.
- Perform Kumbhaka for short time.
- Exhale through both the nostrils.
Benefits
- He will be free from indigestion, and from Kapha and Pitta disorders.
5) Bhastrika
Method
- As the bellows of blacksmith constantly dilate and contract,
- Similarly, one should steadily move the air in and out using both the nostrils.
- Repeat for 20 times, then perform Kumbhaka.
- Exhale from left nostril(K.dhama publication - see notes at the end).
- Perform Bhastrika three times in one sitting.
Benefits
- There will be no disease or suffering.
- Day by day he will gain in health.
6) Bhramari
Method
- At mid night,
- In a place where there are no sounds of any animal, etc., to be heard
- Let the yogi practice Puraka and Kumbhaka, closing the ears by hands.
- He will hear then various internal sounds in his right ear.
- First, the sound of cricket, then flute, thunder, drum, beetle, bell, gong,
trumpet, kettledrum, Mrdanga, military drum in order.
- Various sounds are cognised by daily practice of this Kumbhaka.
- Last of all is heard the Anahata sound rising from the heart.
- Of this sound, there is a resonance.
- In that resonance there is a light.
- In that light the mind should be immersed.
- When the mind is absorbed, then it reaches the Highest seat of
Vishnu(Parama pada)
Benefits
- By success in this kumbhaka one gets success in Samadhi.
7) Murccha
Method
- Perform Kumbhaka with comfort
- Withdraw mind from all objects
- Fix it in the space between the two eyebrows.
- This causes fainting of the mind, and gives happiness.
Benefits
- By joining Manas with Atma, verily there results bliss.
8) Kevali
- Breath entering in makes the sound SAH and coming out makes HAM.
- These two sounds make soham or hamsa
- Throughout a day and a night, there are 21600 respirations. (15 respirations
per minute).
- Every living being performs this japa unconsciously, but constantly.
- This is called Ajapa Gayatri.
Method
- As the natural range of the expired air decreases, life is prolonged.
- If the length of the range increases, life is shortened.
- If Prana stays inside the body, death does not come.
- When Vayu gets spontaneously confined to the body, there results Kevala
Kumbhaka.
- All Jiva are constantly and unconsciously reciting this Ajapa mantra, only for
a fixed number of times every day.
- Yogi should recite this consciously and counting the numbers.
- By doubling the reduction in rate of respiration the state of Manonmani is
attained.
- There are no regular Recaka and Puraka in this process.
- It is only Kumbhaka.