The Science of Pranayama by Sri Swami Sivananda

7/22/2019 The Science of Pranayama by Sri Swami Sivananda

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The Science of Pranayama

By

Sri Swami Sivananda

A DIVINE LIFE SOCIETY PUBLICATION Fourth Edition: 1998 (1,000 Copies) World Wide Web (WWW)Edition : 1999. http://www.sivanandadlshq.org/home.htmlThis WWW reprint is for free distribution The Divine Life Trust Society

Published By THE DIVINE LIFE SOCIETY P.O. Shivanandanagar249 192 Distt. Tehri-Garhwal, UttarPradesh, Himalayas, India.

What is Pranayama

Pranayama (According to the Gita)

Pranayama (According To Sri Sankaracharya)

Pranayama (According to Yogi Bhusunda)

Control of Breath

Varieties of Pranayama

Three Tyes of Pranayama

The Vedantic !um"haka

Pranayama for #adi$Suddhi

%antra &uring Pranayama

'ercise #o *

'ercise #o +

'ercise #o ,

'ercise #o -

&ee Breathing 'ercise

!aala"hati

The 'ternal !um"haka (Bahya)

'asy Comforta"le Pranayama (Sukha Pur.aka)

Pranayama for A/akening !undalini

Pranayama &uring %editation

Pranayama While Walking

Pranayama in Sa.asana

0hythmical Breathing

Surya Bheda

122ayi

Sitkari

Sitali

Bhastrika

Bhramari

%urchha

Pla.ini

!e.ala !um"haka

Pranic 3ealing

&istant 3ealing 0elaation
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0elaation of %ind

4mortance and Benefits of Pranayama

Secial 4nstructions

What is Pranayama

smin sati svasaprasvasayor-gativicchedah pranayamah560egulation of "reath or the control of Prana is the stoage of inhalation andhalation7 /hich follo/s after securing that steadiness of osture or seat8

is is the definition of Pranayama in the Yoga$sutras of Patan2ali

.asa: means insiratory "reath 9Pras.asa: means eiratory "reath You can take u the ractice of Pranayama after you ha.e gained steadiness

your Asana (seat) 4f you can sit for , hour in one Asana7 continuously at one stretch7 you ha.e gained mastery o.er the Asana 4f you are a"lesit from half to one hour e.en7 you can take u the ractice of Pranayama You can hardly make any siritual rogress /ithout the ractice of

anayama

ana is Vyashti7 /hen the indi.idual is concerned The sum total of the cosmic energy or cosmic Prana is 3iranyagar"ha /ho is kno/n as the

ating 9Golden$'gg: 3iranyagar"ha is Samashti Prana ;ne match stick is Vyashti (single) The /hole match "o is Samashti A single mango$

e is Vyashti The /hole mango gro.e is Samashti The energy in the "ody is Prana By controlling the motion of the lungs or resiratorygans7 /e can control the Prana that is .i"rating inside By control of Prana7 the mind can "e easily controlled7 "ecause the mind is fastened to

Prana7 like the "ird to the string


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erience all these When the Prana in the Akasa of the heart manifests itself eternally (to the heart /ithin) in di.erse asects /ithout anyliction to the mind then it is called (the eternal) 0echaka (ehalation) When the eternally fluctuating Prana enters the nose and stos there at

ti7 then it is called the eternal Puraka But /hen it is assing from the ti of the nose it goes do/n *+ digits Then also it is called the eternalraka When Prana goes arrested /ithout and Aana /ithin7 then it is called the eternal !um"haka When the shining Aana Vayu takes an

/ard "ent /ithin7 then it is styled the eternal 0echaka All these ractices lead to %oksha Therefore they should e.er "e meditated uon

ose /ho ha.e understood and ractised /ell all the eternal and internal !um"hakas and others7 /ill ne.er "e re"orn

ll the eight courses7 4 ha.e gi.en out "efore7 are caa"le of yielding %oksha They should "e ractised "oth day and night Those /ho areociated /ith these ractices smoothly and control their minds "y not letting them run in other directions7 /ill in course of time attain #ir.ana

ch ractitioners /ill ne.er thirst after material leasures They /ill e.er "e in their uniform ractice7 /hether /alking7 standing7 /aking7

aming or sleeing

rana7 ha.ing flo/n out7 /ill again "e a"sor"ed in the heart ha.ing run "ack *+ digits Similarly /ill Aana "e a"sor"ed in the heart7 ha.ingued out of the heart and running "ack *+ digits to it Aana "eing the moon7 /ill cool the /hole "ody in its assage But Prana "eing the sun7

l generate heat in the system and cook or digest e.erything in it Will ains arise in one /ho has reached that sureme state7 /here the !alasys) of Aana the moon7 are dro/ned "y Prana the sun Will re"irth arise in one /ho has reached that o/erful seat7 /hen the !alas of Prana7

sun7 are de.oured "y Aana the moon These /ill arrest at once the se.en "irths of those /ho reach that neutral state /here they find Aana

yu consumed "y Prana and vice versa 4 eulogise that Chidatma7 /ho is in that intermediate state7 /here Prana and Aana are a"sor"ed in oneother 4 meditate ceaselessly uon that Chidatma7 /ho is in the Akasa7 directly in front7 at the end of my nose7 /here Prana and Aana "othcome etinct Thus it is through this ath of Prana:s control7 that 4 attained the sureme and immaculate Tatt.a7 de.oid of ains8

Contro of Breath

e first imortant ste is to master the Asana of osture or to control the "ody The net eercise is Pranayama Correct osture is indisensa"ly

uisite for the successful ractice of Pranayama An easy comforta"le osture is Asana That ose is the "est /hich continues to "e comforta"lethe greatest length of time Chest7 neck7 and head must "e in one .ertical line You should not "end the "ody either for/ards or laterally7 ie7

her on the right or left side You should not sit crooked You should not allo/ the "ody to collase You must not "end the "ody either for/ards

"ack/ards By regular ractice the mastery o.er the ose /ill come "y itself @atty eole /ill find it difficult to ractise the Padma Asana or

Dotus Pose They can sit on the Sukha Asana (comforta"le ose) or Siddha Asana (erfected ose) You need not /ait for ractisinganayama till you get full mastery o.er the Asana Practise Asana and side "y side you can ractise Pranayama also 4n course of time7 you /ill

uire erfection in "oth Pranayama can also "e ractised "y sitting in the chair erect

Bhaga.ad$Gita7 the 4mmortal Song of Dord !rishna7 you /ill find a "eautiful descrition of seat and ose> 64n a ure secret lace "y himself

a"lished in a fied seat of his o/n7 neither too high nor too lo/7 /ith cloth7 "lack anteloe$skin and !usa grass one o.er the other7 there7king the mind one$ointed7 /ith thought and the functions of the senses controlled7 steady on his seat7 he should ractise Yoga for the

rification of the Self7 holding the "ody7 head and neck erect7 firm7 ga?ing steadily at the ti of the nose /ithout looking around8 (Ch V45**7 F *+)

anayama is the control of the Prana and the .ital forces of the "ody 4t is regulation of the "reath This is the most imortant ste The aim ofanayama is the control of Prana Pranayama "egins /ith the regulation of the "reath for ha.ing control o.er the life$currents or inner .ital force

other /ords7 Pranayama is the erfect control of the life$currents through control of "reath Breath is eternal manifestation of the gross Pranacorrect ha"it of "reathing must "e esta"lished "y the regular ractice of Pranayama 4n ordinary /orldly ersons the "reathing is irregular

you can control the Prana you can comletely control all the forces of the 1ni.erse7 mental and hysical The Yogi can also control the

mniresent manifesting o/er out of /hich all energies take their origin7 /hether concerning magnetism7 electricity7 gra.itation7 cohesion7

r.e$currents7 .ital forces or thought$.i"rations7 in fact the total forces of the 1ni.erse7 hysical and mental

one controls the "reath or Prana7 the mind also is controlled 3e /ho has controlled his mind has also controlled his "reath 4f one is susended7

other is also susended 4f the mind and Prana are "oth controlled one gets li"eration from the round of "irths and deaths and attainsmortality There is intimate connection "et/een the mind7 Prana and semen 4f one controls the seminal energy7 the mind and Prana are also

ntrolled 3e /ho has controlled his seminal energy has also controlled his Prana and mind

/ho ractises Pranayama /ill ha.e good aetite7 cheerfulness7 handsome figure7 good strength7 courage7 enthusiasm7 a high standard of

alth7 .igour and .itality and good concentration of mind Pranayama is uite suita"le for the Westerners also A Yogi measures the san of his

e not "y the num"er of years "ut "y the num"er of his "reaths You can take in a certain amount of energy or Prana from the atmosheric airng /ith each "reath Vital caacity is the caacity sho/n "y the largest uantity of air a man can inhale after the deeest ossi"le ehalation A


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n takes fifteen "reaths in a minute The total num"er of "reaths comes to +*7EE times er day

!arieties of Pranayama

ahya-abhyantar-stambha-vritti-desaa-ka"ankhyabhih patidtishto deergha-sukshmah$%

Yoga Sutras5Cha 447 Sa E

anayama is regarded lengthy or su"tle according to its three comonents7 the eternal7 the internal and the steadyH the retention rocesses are

dified "y the regulations of sace7 time and num"er

hen the "reath is eired7 it is 0echaka7 the first kind of Pranayama When the "reath is dra/n in7 it is the second7 termed Puraka When it is

ended7 it is the third kind7 called !um"haka !um"haka is retention of "reath !um"haka increases the eriod of life 4t augments the innerritual force7 .igour and .itality 4f you retain the "reath for one minute7 this one minute is added to your san of life Yogins "y taking the

ath to the Brahmarandhra at the to of the head and keeing it there7 defeat the Dord of death7 Yama7 and conuer death Chang &e. li.ed fore thousand and four hundred years through the ractice of !um"haka 'ach of these motions in Pranayama7 .i?7 0echaka7 Puraka and

m"haka7 is regulated "y sace7 time and num"er By sace is meant the inside or outside of the "ody and the articular length or the "readth

d also /hen the Prana is held in some articular art of the "ody &uring eiration the distance to /hich "reath is thro/n outside .aries inferent indi.iduals The distance .aries during insiration also The length of the "reath .aries in accordance /ith the er.ading Tatt.a Thegth of the "reath is resecti.ely *+7 *7 -7 I7 E fingers: "readths according to the Tatt.as5Prith.i7 Aas7 Te2as7 Vayu or Akasa (earth7 /ater7

e7 air or ether) This is again eternal during ehalation and internal during inhalation

me is7 the time of duration of each of these7 /hich is generally counted "y %atra7 /hich corresonds to one second %atra means a measure By

me is also meant ho/ long the Prana should "e fied in a articular centre or art

m"er refers to the num"er of times the Pranayama is erformed The Yogic student should slo/ly take the num"er of Pranayamas to eighty at

e sitting 3e should ha.e four sittings in the morning7 afternoon7 e.ening and midnight7 or at = am7 and should ha.e thus ,+E Pranayamas inThe effect or fruit of Pranayama is 1dghata or a/akening of the sleeing !undalini The chief aim of Pranayama is to unite the Prana /ith the

ana and take the united Pranayama slo/ly u/ards to/ards the head

ndalini is the source for all occult o/ers The Pranayama is long or short according to the eriod of time7 it is ractised E)

e third kind of Pranayama that is descri"ed in Sutra E of the Yoga Sutras7 is ractised only till the first 1dghata is marked This fourthanayama is carried further 4t concerns /ith the fiing of the Prana in the .arious lotuses (Padmas or Chakras) and taking it slo/ly7 and slo/ly7

"y ste7 and stage "y stage to the last lotus in the head7 /here erfect Samadhi takes lace This is internal 'ternally it takes intonsideration the length of "reath in accordance /ith the re.ailing Tatt.a Prana can "e descri"ed either inside or outside

gradual mastery o.er the reliminary three kinds of Pranayama7 the fourth kind comes in 4n the third kind of Pranayama the shere is not


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en into consideration The stoage of the "reath occurs /ith one single effort and is then measured "y sace7 time and num"er and thuscomes &irgha (long) and Sukshma (su"tle) 4n the fourth .ariety7 ho/e.er the sheres of eiration and insiration are ascertained The

ferent states are mastered "y and "y The fourth .ariety is not ractised all at once "y a single effort like the third one ;n the other hand7 itches different states of erfection7 as it is "eing done After one stage is mastered7 the net stage is taken u and ractised Then it goes in

ccession The third is not receded "y measurements and is "rought a"out "y a single effort The fourth is ho/e.er receded "y the kno/ledge

the measurements7 and is "rought a"out "y much effort This is the only difference The conditions of time7 sace and num"er are alica"le tos kind of Pranayama also Particular occult o/ers de.elo themsel.es at each stage of rogress

Three Ty"es of Pranayama

ere are three tyes of Pranayama7 .i?7 Adhama7 %adhyama and 1ttama (inferior7 middle and suerior) The Adhama Pranayama consists of *+atras7 %adhyama consists of +- %atras and the 1ttama occuies a time of ,+ %atras This is for Puraka The ratio "et/een Puraka7 !um"haka

d 0echaka is *>->+ Puraka is inhalation !um"haka is retention 0echaka is ehalation 4f you inhale for a eriod of *+ %atras you /ill ha.e toke !um"haka for a eriod of -I %atras Then the time for 0echaka /ill "e +- %atras This is for Adhama Pranayama The same rule /ill

ly to the other t/o .arieties @irst7 ractise for a month of Adhama Pranayama Then ractise %adhyama for three months Then take u thetama .ariety

ute your Guru and Sri Ganesa as soon as you sit in the Asana The time for A"hyasa is early morning - am7 *E am7 e.ening - m7 and nightm7 or *+ m As you ad.ance in ractice you /ill ha.e to do ,+E Pranayamas daily

gar"ha Pranayama is that Pranayama7 /hich is attended /ith mental


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hale slo/ly through right nostril till you reeat the Prith.i Bi2a l>J'+am),+ times

e #adis are urified nicely "y the ractice of the a"o.e three kinds of Pranayama "y sitting firmly in your usual osture

'antra uring Pranayama

e %antra for reetition during the ractice of Pranayama is laid do/n in the 4s.ara Gita> 6When the asirant holding his "reath reeats the

yatri thrice7 together /ith e.en Vyahritis in the "eginning7 the Siras at the end and the Prana.a7 one at "oth ends of it7 this is7 /hat is called theulation of "reath8

gi Ya2na.alkya7 on the other hand7 declares thus> 6The u/ard "reath and the do/n/ard "reath7 ha.ing "een restrained7 regulation of "reath is

"e ractised "y means of the Prana.a (K) /ith due regard to the unit of measure of the %antra

is reetition of the Prana.a alone7 is meant for the Paramahamsa Sannyasins 4t has "een declared in the Smritis7 that ordinary contemlation is"e ractised7 through the inhalation and other stages of "reath$regulation at one:s na.el7 heart and forehead7 /ith reference to the forms of

ahma7 Vishnu and Si.a resecti.ely @or the Paramahamsa ho/e.er7 the only o"2ect of contemlation has "een declared to "e Brahman 6The

f$controlled ascetic is to contemlate uon the sureme Brahman7 "y means of the Prana.a78 declares the Sruti

*ercise %o+ ,

on Padmasana Close your eyes Concentrate on Trikuti (the sace "et/een the t/o eye$"ro/s) Close the right nostril /ith your right thum"

hale slo/ly through the left nostril as long as you can do it /ith comfort Then ehale .ery .ery slo/ly through the same nostril &o t/el.emes This is one round

en inhale through the right nostril "y closing the left nostril /ith your right ring and little fingers and ehale .ery slo/ly through the samestril &o t/el.e times This is one round

not make any sound during inhalation and ehalation 0eeat your 4shta %antra during the ractice 4n the second /eek of ractice7 do t/o

unds7 in the third /eek7 three rounds Take rest for t/o minutes /hen one round is o.er 4f you take a fe/ normal "reaths7 /hen one round iser7 that /ill gi.e you sufficient rest and you /ill "e fresh for the net round There is no !um"haka in this eercise You can increase them"er of rounds according to your strength and caacity

*ercise %o+ -

hale through "oth the nostrils slo/ly and gently &o not retain the "reath Then ehale slo/ly &o *+ times This /ill constitute one round You

n do + or , rounds according to your caacity and strength and time at your disosal

*ercise %o+ .

on your Asana Close the right nostril /ith your right thum" Then inhale slo/ly through your left nostril Close the left nostril /ith your right

g and little fingers and oen the right nostril "y remo.ing the right thum" 'hale .ery slo/ly through the right nostril Then dra/ the airough the right nostril as long as you can do it /ith comfort and ehale through the left nostril "y remo.ing the right ring and little fingers

ere is no !um"haka in this Pranayama 0eeat the rocess *+ times This /ill constitute one round

*ercise %o+ /

editate that the single letter7 the Sureme light5Prana.a or ;%5is the origin or source of the three letters A7 1 and % 4nhale the air through

a or left nostril for the sace of * %atras (seconds)7 meditate on the letter 9A: during that timeH retain the air for the sace of - %atras7ditate on the letter 91: during the timeH ehale through the right nostril for the sace of ,+ %atras and meditate on the letter 9%: during that

me Practise this again and again in the a"o.e order Begin /ith + or , times and gradually increase the num"er to +E or ,E times according tour caacity and strength To "egin /ith7 kee the ratio *>->+ Gradually increase the ratio to *>->,+

ee" Breathing *ercise


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ch dee "reathing consists of a .ery full inhalation7 through the nose and a dee7 steady ehalation also7 through the nose

hale slo/ly as much as you can do 'hale slo/ly as much as you can do &uring inhalation7 o"ser.e the follo/ing rules>

Stand u Place the hands on the his7 the el"o/s /ill "e out and not forced "ack/ard Stand at ease

Dengthen the chest straight u/ards Press the hi "ones /ith the hands in do/n/ard direction A .acuum /ill "e formed "y this act and the airl rush in of its o/n accord

!ee the nostrils /ide oen &o not use the nose as a suction um 4t should ser.e as a assi.e assage for "oth the inhaled and the ehaled

&o not make any sound /hen you inhale and ehale 0emem"er that correct "reathing is noiseless

Stretch the /hole uer art of the trunk

&o not arch the uer chest into a cramed osition !ee the a"domen naturally relaed

&o not "end the head far "ack/ards &o not dra/ the a"domen in/ards &o not force the shoulders "ack Dift the shoulders u

ring the ehalation o"ser.e the follo/ing rules carefully>

Allo/ the ri"s and the /hole uer art of the trunk to sink do/n gradually

&ra/ the lo/er ri"s and a"domen u/ards5slo/ly

&o not "end the "ody too much for/ard Arching of the chest should "e a.oided !ee the head7 neck and trunk in a straight line Contract the

est &o not "reathe the air out through the mouth 'hale .ery7 .ery slo/ly /ithout roducing any noise

'iration simly takes lace "y relaing the insiratory muscles The chest falls do/n "y its o/n /eight and eels the air out through the

se

n the "eginning7 do not retain the "reath after inhalation When the rocess of inhalation is o.er "egin ehalation at once When you ha.e

fficiently ad.anced in your ractice7 you can slo/ly retain the "reath from fi.e seconds to one minute according to your caacity

When one round of three dee "reathings is o.er7 you can take a little rest7 90esiratory ause:5"y taking a fe/ normal "reaths Then start the

ond round &uring the ause7 stand still in a comforta"le osition /ith hands on his The num"er of rounds can "e fied according to theacity of the ractitioner &o , or - rounds and increase one round e.ery /eek &ee "reathing is only a .ariety of Pranayama

#a"aa$hati

apa"a. is a Sanskrit /ordH it means skull !hati. means to shine The term apa"abhati. means an eercise that makes the skull shine This

iya cleanses the skull So this is taken as one of the Shat$!armas (si cleansing rocesses in 3atha Yoga)

on Padmasana !ee the hands on knees Close the eyes Perform Puraka and 0echaka raidly This should "e ractised .igorously ;ne /ill

ersiration rofusely This is a good form of eercise Those /ho are /ell$.ersed in !aala"hati7 can do Bhastrika .ery easily There is nom"haka in this Pranayama 0echaka lays a rominent art Puraka is mild7 slo/ and long (&irgha) But the 0echaka should "e done uickly

d forci"ly "y contracting the a"dominal muscles /ith a "ack/ard ush When you do Puraka7 release the a"dominal muscles Some eoleurally make a cur.e of the sine and "end their heads also This is not desira"le The head and the trunk should "e erect Sudden eulsions of

ath follo/ one another as in Bhastrika To start /ith7 you can ha.e one eulsion er second Gradually you can ha.e t/o eulsions erond To "egin /ith do one round in the morning consisting of *E eulsions only 4n the second /eek7 do one round in the e.ening 4n the third

ek7 do t/o rounds in the morning and t/o rounds in the e.ening Thus e.ery /eek7 gradually and cautiously increase *E eulsions to each

und till you get *+E eulsions for each round

leanses the resiratory system and the nasal assages 4t remo.es the sasm in "ronchial tu"es Conseuently7 Asthma is relie.ed and alsored in course of time The aices of the lungs get roer oygenation There"y they cannot afford fa.oura"le nidus ("reeding grounds) for

ercle "acilli Consumtion is cured "y this ractice Dungs are considera"ly de.eloed Car"on dioide is eliminated in a large scale


8/19

urities of the "lood are thro/n out Tissues and cells a"sor" a large uantity of oygen The ractitioner kees u good health 3eart functionsoerly The circulatory and resiratory systems are toned to a considera"le degree

The *terna #um$haka (Bahya)

a/ the air through the left nostril till you count , ;%sH thro/ it out through the right nostril immediately /ithout retaining it counting ;%s

o it outside till you count *+ ;%s Then dra/ the "reath through the rightH ehale it through the left and sto it outside as "efore7 using the

me units of ;% for inhalation7 ehalation and retention &o si times in the morning and si times in the e.ening Gradually increase them"er of rounds and the time of !um"haka &o not strain or fatigue yourself

asy Comforta$e Pranayama (Sukha Purvaka)

on Padmasana or Siddhasana in your meditation room7 "efore the icture of your 4shta &e.ata (guiding deity) Close the right nostril /ith theht thum" &ra/ in the air .ery7 .ery slo/ly through the left nostril Then close the left nostril also /ith little and ring fingers of the right hand

tain the air as long as you can comforta"ly do Then ehale .ery7 .ery slo/ly through the nostril after remo.ing the thum" #o/ half theocess is o.er Then dra/ air through the right nostril 0etain the air as "efore and ehale it .ery7 .ery slo/ly through the left nostril All these

rocesses constitute one Pranayama &o +E in the morning and +E in the e.ening Gradually increase the num"er 3a.e a Bha.a (mental

tude) that all the &ai.i Samat (di.ine ualities)7 eg7 mercy7 lo.e7 forgi.eness7 Santi7 2oy7 etc7 are entering into your system along /ith theired air and all Asuri Samat (de.ilish ualities) such as lust7 anger7 greed7 etc7 are "eing thro/n out along /ith the eired air 0eeat ;%Gayatri mentally during Puraka7 !um"haka and 0echaka 3ard$/orking Sadhakas can do ,+E !um"hakas daily in four sittings at the rate of

in each sitting

is Pranayama remo.es all diseases7 urifies the #adis7 steadies the mind in concentration7 imro.es digestion7 increases the digesti.e fire and

etite7 hels to maintain Brahmacharya and a/akens the !undalini that is sleeing at the %uladhara Chakra Purification of #adis /ill set in

idly You /ill ha.e le.itation (rising a"o.e the ground) also

ote> Various %antras and their "enefits are descri"ed in my "ook 6


9/19

re is no /ind7 fire or light gets steady 3atha Yogins aroach Brahman "y controlling Prana 0a2a Yogins aroach Brahman "y controllingnd

this Pranayama you need not close the nostrils Simly close the eyes if you ractise it in a sitting osture @orget the "ody and concentrate 4fu ractise this during /alking7 2ust feel minutely the mo.ement of the air that is inhaled and ehaled

Pranayama Whie Waking

alk /ith head u7 shoulders "ack and /ith chest eanded 4nhale slo/ly through "oth nostrils counting ;% mentally , times7 one count for

ch ste Then retain the "reath till you count *+ ;%s Then ehale slo/ly through "oth nostrils till you count ;%s Take the resiratoryuse or rest after one Pranayama counting *+ ;%s 4f you find it difficult to count ;% /ith each ste7 count ;% /ithout ha.ing any concern

th the stes

ala"hati can also "e done during /alking Those /ho are .ery "usy can ractise the a"o.e Pranayama during their morning and e.ening

lks 4t is like killing t/o "irds /ith one stone You /ill find it .ery leasant to ractise Pranayama /hile /alking in an oen lace7 /henightful gentle "ree?e is "lo/ing You /ill "e in.igorated and inner.ated uickly to a considera"le degree Practise7 feel and realise the marked7

neficial influence of this kind of Pranayama Those /ho /alk "riskly7 reeating ;% mentally or .er"ally do ractise natural Pranayama

thout any effort

Pranayama in Savasana

e do/n on the "ack7 uiet at ease7 o.er a "lanket !ee the hands on the ground "y the side and legs straight The heels should "e ket together7

the toes can remain a little aart 0ela all the muscles and the ner.es Those /ho are .ery /eak7 can ractise Pranayama in this ose /hile

ng on the ground or on a "edstead &ra/ the "reath slo/ly /ithout making any noise7 through "oth nostrils 0etain the "reath as long as youn do it /ith comfort Then ehale slo/ly through "oth nostrils 0eeat the rocess *+ times in the morning and *+ times in the e.ening Chant

% mentally during the ractice 4f you like you can ractise the 9easy comforta"le osture: also This is a com"ined eercise of Asana7

anayama7 meditation and rest 4t gi.es rest not only to the "ody "ut also for the mind 4t gi.es relief7 comfort and ease This is .ery suita"le fored eole

0hythmica Breathing

e "reathing in men and /omen is .ery irregular 4n ehalation the Prana goes out * digits and in inhalation only *+ digits7 thus losing - digits

t if you inhale for * digits as in ehalation then you /ill ha.e rhythmical "reathing Then the o/er !undalini /ill "e roused By the racticerhythmical "reathing you /ill en2oy real good rest You can control the resiratory centre that is situated in medulla o"longata and other ner.es

o7 "ecause the centre of resiration has a sort of controlling effect on other ner.es 3e /ho has calm ner.es7 has a calm mind also

he units of ehalation and inhalation are the same7 you /ill ha.e rhythmical "reathing 4f you inhale till you count ;%s7 ehale also till you

unt ;%s This is "reathing in and out in a measured manner This /ill harmonise the /hole system This /ill harmonise the hysical "ody7nd7 4ndriyas and /ill soothe the tired ner.es You /ill eerience full reose and calmness All the "u""ling emotions /ill su"side and the

ging imulses /ill calm do/n

ere is another .ariety of modification of rhythmic "reathing 4nhale slo/ly through "oth nostrils for - ;%sH retain the "reath for I ;%sternal !um"haka)H ehale slo/ly through "oth nostrils for - ;%sH and retain the "reath outside (eternal !um"haka) for I ;%s

eat the a"o.e rocess a num"er of times according to your strength and caacity You can gradually increase the duration of inhalation and

halation after some ractice of I ;%s and the eriod "et/een "reaths to * ;%s But ne.er try to increase the duration until you are sure thatu ha.e o/er and strength to do so You must eerience 2oy and leasure in doing the same You should not feel any undue strain Pay

nsidera"le attention to kee u the rhythm 0emem"er that the rhythm is more imortant than the length of "reath You must feel the rhythmoughout your /hole "ody Practice /ill make you erfect Patience and erse.erance are needed

Surya Bheda

on Padmasana or Siddhasana Close the eyes !ee the left nostril closed /ith your right ring and little fingers Slo/ly inhale /ithout making

y sound as long as you can do it comforta"ly through the right nostril Then close the right nostril /ith your right thum" and retain the "reathmly ressing the chin against the chest (


10/19

mit of the shere of ractice of Surya Bheda !um"haka Then ehale .ery slo/ly /ithout making any sound through the left nostril "y closingright nostril /ith the thum" 0eeat ;% mentally /ith Bha.a and meaning during inhalation7 retention and ehalation 'hale after urifying

skull "y forcing the "reath u

is Pranayama should again and again "e erformed7 as it urifies the "rain and destroys the intestinal /orms and diseases arising from ecess

/ind (Vayu) This remo.es the four kinds of e.ils caused "y Vayu and cures Vata or rheumatism 4t cures rhinitis7 cehalalgia and .arious sortsneuralgia The /orms that are found in the frontal sinuses are remo.ed 4t destroys decay and death7 a/akens !undalini Sakti and increases the

dily fire

#urya !heda

122ayi

in Padmasana or Siddhasana Close the mouth 4nhale slo/ly through "oth the nostrils in a smooth7 uniform manner till the "reath fills theace from the throat to the heart

tain the "reath as long as you can do it comforta"ly and then ehale slo/ly through the left nostril "y closing the right nostril /ith your rightm" 'and the chest /hen you inhale &uring inhalation a eculiar sound is roduced o/ing to the artial closing of glottis The sound

oduced during inhalation should "e of a mild and uniform itch 4t should "e continuous also This !um"haka may "e ractised e.en /henlking or standing 4nstead of ehaling through the left nostril7 you can ehale slo/ly through "oth nostrils

is remo.es the heat in the head The ractitioner "ecomes .ery "eautiful The gastric fire is increased 4t remo.es all the e.ils arising in the

dy and the &hatus and cures


11/19

/jjayi

Sitkari

ld the tongue so that the ti of the tongue might touch the uer alate and dra/ the air through the mouth /ith a hissing sound C C C C (or Si7

Si7 Si) Then retain the "reath as long as you can /ithout the feeling of suffocation and then ehale slo/ly through "oth nostrils You can keet/o ro/s of teeth in contact and then inhale the air through the mouth as "efore

e ractice enhances the "eauty of the ractitioner and .igour of his "ody 4t remo.es hunger7 thirst7 indolence and slee 3is strength /ill "e

t like that of 4ndra 3e "ecomes the Dord of Yogins 3e is a"le to do and undo things 3e "ecomes an indeendent monarch 3e "ecomes

inci"le #o in2ury /ill affect him When you are thirsty7 ractise this You /ill "e relie.ed of thirst immediately

#itkari

Sitai

otrude the tongue a little a/ay from the lis @old the tongue like a tu"e &ra/ in the air through the mouth /ith the hissing sound Si 0etain the

ath as long as you can hold on /ith comfort Then ehale slo/ly through "oth nostrils Practise this daily again and again in the morning fromto ,E times You can do this either on Padmasana7 Siddhasana7 Va2rasana or e.en /hen you stand or /alk

is Pranayama urifies the "lood 4t uenches thirst and aeases hunger 4t cools the system 4t destroys Gulma (chronic dysesia)7 Pleeha7


12/19

lammation of .arious chronic diseases7 fe.er7 consumtion7 indigestion7 "ilious disorders7 hlegm7 the "ad effects of oison7 snake$"ite7 etchen you are caught u in a 2ungle or any lace /here you cannot get /ater7 if you feel thirsty7 ractise this Pranayama You /ill "e at once

ie.ed of thirst 3e /ho ractises this Pranayama regularly7 /ill not "e affected "y the "ite of serents and scorions Sitali !um"haka is anitation of the resiration of a serent The ractitioner gets the o/er of casting his skin and enduring the ri.ation of air7 /ater and food 3e

comes a roof against all sorts of inflammations and fe.er

Bhastrika

Sanskrit Bhastrika means 9"ello/s: 0aid succession of forci"le eulsion is a characteristic feature of Bhastrika


13/19

u can carry the rocess till the "ody is "athed in ersiration 4n the end inhale through "oth nostrils7 retain the "reath as long as you can do itmforta"ly and then ehale slo/ly through "oth nostrils The 2oy /hich the ractitioner gets in making the !um"haka is unlimited and

escri"a"le 4n the "eginning7 heat of the "ody is increased as the circulation of "lood is uickened 4n the end the "ody$heat is decreased "yrsiration By success in this Bhramari !um"haka the Yogic student gets success in Samadhi

'urchha

in your Asana and inhale 0etain the "reath &o


14/19

actising !um"haka #e.er think that you /ill "e deleted of your Prana "y distri"uting it to others The more you gi.e7 the more it /ill flo/ tou from the cosmic source 'iranyagarbha)$ That is the la/ of nature &o not "ecome a niggard 4f there is a rheumatic atient7 gently shamoo

legs /ith your hands When you do shamooing (massage)7 do !um"haka and imagine that the Prana is flo/ing from your hands to/ards theof your atient Connect yourself /ith 3iranyagar"ha or the Cosmic Prana and imagine that the cosmic energy is flo/ing through your hands

/ards the legs of the atient The atient /ill at once feel /armth7 relief and strength You can cure headache7 intestinal colic or any other

ease "y massage and "y your magnetic touch When you massage the li.er7 sleen7 stomach or any other ortion or organ of the "ody7 you caneak to the cells and gi.e them orders> 6; cellsK discharge your functions roerly 4 command you to do so8 They /ill o"ey your orders They

ha.e got su"conscious intelligence 0eeat ;% /hen you ass your Prana to others Try a fe/ cases You /ill gain cometence You can

re scorion$sting also Gently shamoo the leg and "ring the oison do/n

u can ha.e etraordinary o/er of concentration7 strong /ill and a erfectly healthy and strong "ody "y ractising Pranayama regularly You

l ha.e to direct the o/er of Prana consciously to unhealthy arts of the "ody Suose you ha.e a sluggish li.er Sit on Padmasana Closeur eyes 4nhale gently till you count ;% , times Then retain "reath till you count ;% times &irect the Prana to the region of the li.er

ncentrate your mind there @i your attention to that area 4magine that Prana is interenetrating all the tissues and the cells of the lo"es of theer and doing its curati.e7 regenerating and constructi.e /ork there @aith7 imagination7 attention and interest lay a .ery imortant art in

ring disease "y taking Prana to the diseased areas Then slo/ly ehale &uring ehalation imagine that the mor"id imurities of the li.er areo/n out 0eeat this rocess *+ times in the morning and *+ times in the e.ening Sluggishness of li.er /ill .anish in a fe/ days This is a

ugless treatment This is nature$cure You can take the Prana to any art of the "ody during Pranayama and cure any kind of disease7 "e it acutechronic Try once or t/ice in healing yourself Your con.ictions /ill gro/ stronger Why do you cry like the lady /ho is crying for ghee /hen

e has "utter in her hand7 /hen you ha.e a chea7 otent7 easily a.aila"le remedy or agent Prana at your command at all timesK 1se iticiously When you ad.ance in your concentration and ractice7 you can cure many diseases "y mere touch 4n the ad.anced stages7 many

eases are cured "y mere /ill

istant 3eaing

is is kno/n as 9a"sent treatment: also You can transmit your Prana through sace7 to your friend7 /ho is li.ing at a distance 3e should ha.e aeti.e mental attitude You must feel yourself en rapport (in direct relation and in symathy) /ith the man7 /hom you heal /ith this &istant

aling method

u can fi hours of aointment /ith them through corresondence You can /rite to them> 6Get ready at - am 3a.e a receti.e mental

tude Die do/n in an easy chair Close your eyes 4 shall transmit my Prana8 Say mentally to the atient> 64 am transmitting a suly of Pranatal force)8 &o !um"haka /hen you send the Prana Practise rhythmical "reathing also 3a.e a mental image that the Prana is lea.ing your

nd /hen you ehaleH it is assing through sace and is entering the system of the atient The Prana tra.els unseen like the /ireless (radio).es and flashes like lightning across sace The Prana that is coloured "y the thoughts of the healer is ro2ected outside You can recharge

urself /ith Prana "y ractising !um"haka This reuires long7 steady and regular ractice

0ea*ation

e ractice of relaing the muscles of the "ody /ill "ring rest to the "ody and to the mind also The tension of the muscles /ill "e relie.edole /ho kno/ the science of relaation do not /aste any energy They can meditate /ell Take a fe/ dee "reaths and then lie do/n flat on

ur "ack as in Sa.asana 0ela all the muscles of the "ody from head to feet 0oll on to one side and then rela as thoroughly as you can do &ostrain the muscles 0oll on the other side and rela This is naturally done "y all during slee There are .arious eercises in relaation7 for the

rticular muscles of a articular art of the "ody You can rela the head7 the shoulders7 the arms7 forearms7 /rist7 etc Yogins kno/ the sciencerelaation thoroughly When you ractise these .arious relaation eercises7 you must ha.e the mental icture of calmness and strength

0ea*ation of 'ind

ental oise and calmness may "e "rought a"out "y the eradication of /orry and anger @ear really underlies "oth /orry and anger #othing is

ned "y /orry and anger7 "ut on the contrary much energy is /asted "y these t/o kinds of lo/er emotions 4f a man /orries much and if he ista"le7 he is indeed a .ery /eak man Be careful and thoughtful All unnecessary /orries can "e a.oided 0elaation of the muscles reacts on

mind and "rings reose to the mind 0elaation of the mind "rings rest to the "ody also Body and mind are intimately connected Body is auld reared "y the mind for its en2oyment

for * minutes in a relaed and easy comforta"le osition Close your eyes Withdra/ the mind from outside o"2ects Still the mind Silence

"u""ling thoughts Think that the "ody is like a coconut shell and you are entirely different from the "ody Think that the "ody is antrument in your hands 4dentify yourself /ith the all$er.ading Sirit or Atman 4magine that the /hole /orld and your "ody are floating like ace of stra/ in this .ast ocean of Sirit @eel that you are in touch /ith the Sureme Being @eel that the life of the /hole /orld is ulsating7


15/19

rating and thro""ing through you @eel that the ocean of life is gently rocking you on its .ast "osom Then oen your eyes You /illerience immense mental eace7 mental .igour and mental strength Practise and feel this

4m"ortance and Benefits of Pranayama

he illusory Samsaric Vasana that has arisen through the ractice of many li.es7 ne.er erishes ecet through the ractice of Yoga for a long

me 4t is not ossi"le on the art of one to control the mind "y sitting u again and again ecet through the aro.ed means8

uktikopanishad)$

o/ could 63e /ho /ants the airo/n as Prana "y ractice is said to ha.e secured Pranayama8

haranasu cha yogyata manasah5The mind "ecomes fit for concentration8 (Yoga Sutras7 44$,) You /ill "e a"le to concentrate the mind7

ely after this .eil of the light has "een remo.ed The mind /ill "e uite steady like the flame in a /indless lace as the distur"ing energy has

en remo.ed The /ord Pranayama is sometimes used collecti.ely for inhalation7 retention and ehalation of "reath and sometimes for each ofse se.erally When the Prana Vayu mo.es in the Akasa$Tatt.a7 the "reathing /ill "e lessened At this time it /ill "e easy to sto the "reath

e .elocity of the mind /ill "e slo/ly lessened "y Pranayama 4t /ill induce Vairagya

you can susend one inch or digit of "reath inside7 you /ill o"tain the o/ers of foretellingH if you can susend t/o inches /ithin7 you /ill get

o/er of thought$reading7 for susending the "reath for three inches7 le.itationH for four inches7 sychometry7 clairaudience7 etcH for fi.ehes7 mo.ing a"out unseen "y any"ody in the /orldH for si inches7 the o/er of 9!aya Siddhi:H for se.en inches7 entering the "ody of another

n (Parakaya Pra.esa)H for eight inches7 the o/er to remain al/ays youngH for nine inches7 the o/er to make &e.as to /ork as your ser.antsHten inches Anima7 %ahima and other SiddhisH and for ele.en inches7 you /ill attain oneness /ith Paramatman When through great ractice

Yogi can erform !um"haka for full three hours7 then he can "alance himself on his thum" 3e undou"tedly attains all kinds of Siddhis


16/19

ntrol of the .i"ratory Prana means to a Yogi7 the kindling of the fire of sureme kno/ledge7 the realisation of the Self

S"ecia 4nstructions

n the early morning7 ans/er the calls of nature and sit for the ractice Practise Pranayama7 in a dry /ell$.entilated room Pranayama reuirese concentration and attention 4t is al/ays "etter to ha.e the ractice in a steady sitting osture &o not kee anyone "y your side to a.oid

traction of your mind

Before you sit for Pranayama ractice7 thoroughly clean the nostrils /ell You can take a small uantity of fruit$2uice or a small cu of milk or

ffee e.en "efore the ractice When you finish the ractice take a cu of milk or light tiffin after *E minutes

3a.e one sitting only in the morning during summer 4f there is heat in the "rain or head7 alyAm"a oil or "utter on the head "efore you take

ur "ath Takeisri #herbat"y dissol.ing sugar candy in /ater This /ill cool your /hole system &o Sitali Pranayama also You /ill not "eected "y the heat

Strictly a.oid too much talking7 eating7 sleeing7 miing /ith friends and eertion 6Verily Yoga is not for him /ho eateth too much7 nor /hostaineth to ecess7 is addicted to too much slee nor e.en to /akefulness8 (Gita V4$*) Take a little ghee /ith rice /hen you take your meals

is /ill lu"ricate the "o/els and allo/ Vayu to mo.e do/n/ards freely

itaharam vina yastu yogarambham tu karayet, &anaroga bhavettasya kinchid yogo na sidhyati5Without o"ser.ing moderation of diet7 if

e takes to the Yoga ractices7 he cannot o"tain any "enefit "ut gets .arious diseases8 (GheS Cha V$*)

Perfect celi"acy for si months or one year /ill dou"tless ena"le you to acuire raid rogress in the ractice and in siritual ad.ancement &otalk /ith ladies &o not laugh and 2oke /ith them Shun their comany entirely Without Brahmacharya and dietetic regulations if you ractise

gic eercises7 you /ill not get maimum "enefit in the siritual ractices But7 for ordinary health you can ractise mild eercises

Be regular and systematic in your ractice #e.er miss a day Sto the ractice /hen you are ailing seriously Some eole t/ist the muscles offace /hen they do !um"haka 4t should "e a.oided 4t is a symtom to indicate that they are going "eyond their caacity This must "e strictly

oided Such eole cannot ha.e a regulated 0echaka and Puraka

;"stacles in Yoga> 6Sleeing in day time7 late .igil o.er night7 ecess of urine and faeces7 e.il of un/holesome food and la"orious mental

eration /ith Prana8 When one is attacked "y any disease7 he says that the disease is due to the ractice of Yoga This is a serious mistake

Get u at - am %editate or do


17/19

The general order of doing !riyas is> @irst do all Asanas7 then %udras7 then Pranayama and then &hyana Since the early morning time ista"le for meditation7 you can follo/ this order>


18/19

time$unit according to your inclination Gayatri or ;% is the "est for Pranayama 4n the "eginning you must o"ser.e some time$unit forraka7 !um"haka and 0echaka The time$unit and the roer ratio comes "y itself /hen you do the Puraka7 !um"haka and 0echaka as long as

u can do it comforta"ly When you ha.e ad.anced in the ractice7 you need not count or kee any unit You /ill "e naturally esta"lished in thermal ratio through force of ha"it

@or some days in the "eginning you must count the num"er and see ho/ you rogress 4n the ad.anced stages7 you need not distract the mindcounting The lungs /ill tell you /hen the reuired num"er is finished

&o not continue the Pranayama /hen you are fatigued There must "e al/ays 2oy and ehilaration of sirit during and after the ractice You

ould come out of the ractice fully in.igorated and refreshed &o not "ind yourself "y too many rules (#iyamas)

&o not take "ath immediately after Pranayama is o.er Take rest for half an hour 4f you get ersiration during the ractice7 do not /ie itth a to/el 0u" it /ith your hands &o not eose the "ody to the chill draughts of air /hen you ersire

Al/ays inhale and ehale .ery slo/ly &o not make any sound 4n Pranayamas like Bhastrika7 !aala"hati7 Sitali and Sitkari7 you canoduce a little mild or the lo/est ossi"le sound

You should not eect the "enefits after doing it for + or , minutes only for a day or t/o At least you must ha.e * minutes daily ractice in"eginning regularly for days together There /ill "e no use if you 2um from one eercise to another e.eryday You must ha.e a articular

ercise for your daily A"hyasa7 /hich you should imro.e to a high degree ;ther eercises of course7 you can ha.e for occasional racticeng /ith the daily eercise You must ha.e Bhastrika7 !aala"hati and 9'asy Comforta"le Pranayama: for your daily racticeH and Sitali7

kari7 etc7 can "e ractised occasionally

The Puraka is other/ise kno/n as 9#iss.asa: and 0echaka is kno/n as 91chh.asa: The mental rocess in !e.ala !um"haka is calledunyaka: form of "reath regulation Steady7 systematic ractice and gradual increase of !um"haka is kno/n as 9A"hyasa Yoga:7 s/allo/ing of

and li.ing on this air alone is kno/n as 9Vayu"hakshana:

The author of Si.ayoga &iika descri"es three kinds of Pranayama> Prakrita7 Vaikrita and !e.ala !um"haka 64f the Prana is in the form ofath inhaled and ehaled7 on account of its natural uality of going out and coming in7 the Pranayama is kno/n as Prakrita 4f the Prana is

trained "y the threefold means of thro/ing out7 taking in and stoing the "reath in accordance /ith the rules rescri"ed in the Sastras7 it isled Vaikrita or artificial But /ith great men /ho ha.e risen a"o.e these t/o kinds of restraining "reath7 the sudden restraining of the .ital

rrents directly (/ithout insiration and eiration)7 is !e.ala !um"haka Prakrita Pranayama "elongs to %antra Yoga Vaikrita "elongs to Dayaga8

6That is called !um"haka (cessation of "reath) /hen there is neither eiration nor insiration and the "ody is motionless7 remaining still ine state Then he sees forms like the "lind7 hears sounds like the deaf and sees the "ody like /ood This is the characteristic of one /ho has

ained uiescence8

Patan2ali does not lay much stress on ractice of different kinds of Pranayama 3e mentions> 6'hale slo/ly7 then inhale and retain the "reath

u /ill get a steady and calm mind8 4t is only the 3atha Yogins /ho de.eloed Pranayama as a science and ha.e mentioned .arious eercises

suit different ersons

6Sread a tiger$skin or a deer$skin or a fourfold "lanket ;.er this sread a iece of /hite cloth Then sit for the Pranayama ractice facing therth8

Some /ould take the order as ehaling7 inhaling and retainingH others as inhaling7 retaining and ehaling The latter is more common 4n2na.alkya7 /e find the different kinds of "reath regulation mentioned in the order of Puraka7 !um"haka and 0echakaH /hereas7 in #aradiya

t /e ha.e them in the order of 0echaka7 Puraka and !um"haka The t/o are to "e regulated as otional alternati.es

A Yogi should al/ays a.oid fear7 anger7 la?iness7 too much slee or /aking and too much food or fasting 4f the a"o.e rule "e /ell strictly

actised7 each day7 siritual /isdom /ill arise of itself in three months /ithout dou"tH in four months7 he sees the &e.asH in fi.e months heo/s or "ecomes a BrahmanishthaH and truly in si months he attains !ai.alya at /ill There is no dou"t

A neohyte should do Puraka and 0echaka only /ithout any !um"haka for some days Take a long time to do 0echaka The roortion forraka and 0echaka is *>+


19/19

Pranayama in its oular and rearatory form may "e ractised "y e.ery one in any osture /hatsoe.er7 sitting or /alkingH and yet is sure too/ its "enefits But to those /ho ractise it in accordance /ith the secific methods rescri"ed7 fructification /ill "e raid

Gradually increase the eriod of !um"haka 0etain for - seconds in the first /eek7 for I seconds in the second /eek7 for *+ seconds in therd /eek and so on7 till you are a"le to retain the "reath to your full caacity

Common$sense or Yukti should "e used throughout your ractice 4f one kind of eercise is not agreea"le to your system7 change it after due

nsideration or consultation /ith your Guru This is Yukti Where there is Yukti7 there is Siddhi7 Bhukti and %ukti (erfection7 en2oyment and.ation)

You must so nicely ad2ust the Puraka7 !um"haka and 0echaka that you should not eerience the feeling of suffocation or discomfort at any

ge of Pranayama You should ne.er feel the necessity of catching hold of a fe/ normal "reaths "et/een any t/o successi.e rounds Theration of Puraka7 !um"haka and 0echaka must "e roerly ad2usted 'ercise due care and attention %atters /ill turn to "e successful and

y

You must not unnecessarily rolong the eriod of ehalation 4f you rolong the time of 0echaka7 the follo/ing inhalation /ill "e done in a

rried manner and the rhythm /ill "e distur"ed You must so carefully regulate the Puraka7 !um"haka and 0echaka that must "e a"solutely

mforta"le and erform not only one Pranayama "ut also the full course or reuired rounds of Pranayama 'erience and ractice /ill makeu alright Practice makes one erfect Be steady Another imortant factor is that you must ha.e efficient control o.er the lungs at the end ofm"haka to ena"le you to do the 0echaka smoothly and in roortion /ith the Puraka

Surya"heda and 122ayi roduce heat Sitkari and Sitali are cooling Bhastrika reser.es normal temerature Surya"heda destroys ecess ofndH 122ayi hlegmH Sitkari and Sitali "ileH and Bhastrika all the three

Surya"heda and 122ayi must "e ractised during /inter Sitkari and Sitali must "e ractised in summer Bhastrika can "e ractised in all

asons Those ersons /hose "odies are hot e.en in /inter can ractise Sitali and Sitkari during /inter season

Goal of life is self$realisation 6This is "rought a"out "y means of the su"2ugation of the "ody and the senses7 the ser.ice to a good Guru7 thearing of Vedantic doctrine and constant meditation thereon8 (#iralam"a 1anishad) 64f you are really sincere and if you /ish to ha.e a uick7

e success7 you must ha.e a systematic routine for Asana7 Pranayama7

The Science of Pranayama by Sri Swami Sivananda

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Transcript of The Science of Pranayama by Sri Swami Sivananda