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The
External Kumbhaka (Bahya)
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Draw
the air through the left nostril till you count 3 OMs; throw it out through the
right nostril immediately without retaining it counting 6 OMs. Stop it outside
till you count 12 OMs. Then draw the breath through the right; exhale it
through the left and stop it outside as before, using the same units of OM for
inhalation, exhalation and retention. Do six times in the morning and six times
in the evening. Gradually increase the number of rounds and the time of
Kumbhaka. Do not strain or fatigue yourself.
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Easy
Comfortable Pranayama (Sukha Purvaka)
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Sit
on Padmasana or Siddhasana in your meditation room, before the picture of your
Ishta Devata (guiding deity). Close the right nostril with the right thumb.
Draw in the air very, very slowly through the left nostril. Then close the left
nostril also with little and ring fingers of the right hand. Retain the air as
long as you can comfortably do. Then exhale very, very slowly through the
nostril after removing the thumb. Now half the process is over. Then draw air
through the right nostril. Retain the air as before and exhale it very, very
slowly through the left nostril. All these six processes constitute one
Pranayama. Do 20 in the morning and 20 in the evening. Gradually increase the
number. Have a Bhava (mental attitude) that all the Daivi Sampat (divine
qualities), e.g., mercy, love, forgiveness, Santi, joy, etc., are entering into
your system along with the inspired air and all Asuri Sampat (devilish
qualities) such as lust, anger, greed, etc., are being thrown out along with
the expired air. Repeat OM or Gayatri mentally during Puraka, Kumbhaka and
Rechaka. Hard-working Sadhakas can do 320 Kumbhakas daily in four sittings at
the rate of 80 in each sitting.
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This
Pranayama removes all diseases, purifies the Nadis, steadies the mind in
concentration, improves digestion, increases the digestive fire and appetite,
helps to maintain Brahmacharya and awakens the Kundalini that is sleeping at
the Muladhara Chakra. Purification of Nadis will set in rapidly. You will have
levitation (rising above the ground) also.
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Pranayama
for Awakening Kundalini
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When
you practise the following, concentrate on the Muladhara Chakra at the base of
the spinal column, which is triangular in form and which is the seat of the
Kundalini Sakti. Close the right nostril with your fight thumb. Inhale through
the left nostril till you count 3 OMs slowly. Imagine that you are drawing the
Prana with the atmospheric air. Then close the left nostril with your little
and ring fingers of the right hand. Then retain the breath for 12 OMs. Send the
current down the spinal column straight into the triangular lotus, the
Muladhara Chakra. Imagine that the nerve-current is striking against the lotus
and awakening the Kundalini. Then slowly exhale through the right nostril
counting 6 OMs. Repeat the process from the right nostril as stated above,
using the same units, and having the same imagination and feeling. This
Pranayama will awaken the Kundalini quickly. Do it 3 times in the morning and 3
times in the evening. Increase the number and time gradually and cautiously
according to your strength and capacity. In this Pranayama, concentration on
the Muladhara Chakra is the important thing. Kundalini will be awakened quickly
if the degree of concentration is intense and if the Pranayama is practised
regularly.
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Pranayama
During Meditation
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If
you do concentration and meditation, Pranayama, comes by itself. The breath
becomes slower and slower. We will practise this Pranayama daily unconsciously.
When you are reading a sensational storybook or when you are solving a
mathematical problem, your mind is really very much absorbed in the
subject-matter. If you closely watch your breath on these occasions, you will
find that the breath has become very very slow. When you see a tragical story
being enacted in the theater or a film-show, when you hear a very sad striking
news or some glad tidings, when you shed tears either of joy or sorrow, or
burst into laughter, the breath is slackened—Pranayama comes by itself. In
those Yogic students who practise Sirshasana, Pranayama comes by itself. It is
obvious from these examples that when the mind is deeply concentrated on any
subject, the respiration slows down or stops. Pranayama is being done
automatically. Mind and Prana are intimately connected. If you turn your
attention to watch the breath on those occasions, it will regain its normal
state. Pranayama comes by itself to those who are deeply absorbed in doing
Japa, Dhyana or Brahma-Vichara (enquiry of Atman).
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Prana,
mind and Virya (seminal energy) are under one Sambandha (connection). If you
can control the mind, Prana and Virya are controlled by themselves. If you can
control Prana, mind and Virya are controlled by themselves. If you control the
Virya by remaining as an Akhanda Brahmachari without emission of even a single
drop of semen for 12 years, mind and Prana are controlled by themselves. Just
as there is connection between wind and fire (light), so also there is
connection between Prana and mind. Wind fans the fire. Prana also fans the
mind. If there is no wind, fire or light gets steady. Hatha Yogins approach
Brahman by controlling Prana. Raja Yogins approach Brahman by controlling mind. |
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In
this Pranayama you need not close the nostrils. Simply close the eyes if you
practise it in a sitting posture. Forget the body and concentrate. If you
practise this during walking, just feel minutely the movement of the air that
is inhaled and exhaled.
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Pranayama
While Walking
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Walk
with head up, shoulders back and with chest expanded. Inhale slowly through
both nostrils counting OM mentally 3 times, one count for each step. Then
retain the breath till you count 12 OMs. Then exhale slowly through both
nostrils till you count 6 OMs. Take the respiratory pause or rest after one
Pranayama counting 12 OMs. If you find it difficult to count OM with each step,
count OM without having any concern with the steps.
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Kapalabhati
can also be done during walking. Those who are very busy can practise the above
Pranayama during their morning and evening walks. It is like killing two birds
with one stone. You will find it very pleasant to practise Pranayama while
walking in an open place, when delightful gentle breeze is blowing. You will be
invigorated and innervated quickly to a considerable degree. Practise, feel and
realise the marked, beneficial influence of this kind of Pranayama. Those who
walk briskly, repeating OM mentally or verbally do practise natural Pranayama
without any effort.
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Pranayama
in Savasana
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Lie
down on the back, quiet at ease, over a blanket. Keep the hands on the ground
by the side and legs straight. The heels should be kept together, but the toes
can remain a little apart. Relax all the muscles and the nerves. Those who are
very weak, can practise Pranayama in this pose while lying on the ground or on
a bedstead. Draw the breath slowly without making any noise, through both
nostrils. Retain the breath as long as you can do it with comfort. Then exhale
slowly through both nostrils. Repeat the process 12 times in the morning and 12
times in the evening. Chant OM mentally during the practice. If you like you
can practise the ‘easy comfortable posture’ also. This is a combined exercise
of Asana, Pranayama, meditation and rest. It gives rest not only to the body
but also for the mind. It gives relief, comfort and ease. This is very suitable
for aged people.
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Rhythmical
Breathing
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The
breathing in men and women is very irregular. In exhalation the Prana goes out
16 digits and in inhalation only 12 digits, thus losing 4 digits. But if you
inhale for 16 digits as in exhalation then you will have rhythmical breathing.
Then the power Kundalini will be roused. By the practice of rhythmical
breathing you will enjoy real good rest. You can control the respiratory centre
that is situated in medulla oblongata and other nerves also, because the centre
of respiration has a sort of controlling effect on other nerves. He who has
calm nerves, has a calm mind also.
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If
the units of exhalation and inhalation are the same, you will have rhythmical
breathing. If you inhale till you count 6 OMs, exhale also till you count 6
OMs. This is breathing in and out in a measured manner. This will harmonise the
whole system. This will harmonise the physical body, mind, Indriyas and will
soothe the tired nerves. You will experience full repose and calmness. All the
bubbling emotions will subside and the surging impulses will calm down.
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There
is another variety of modification of rhythmic breathing. Inhale slowly through
both nostrils for 4 OMs; retain the breath for 8 OMs (internal Kumbhaka);
exhale slowly through both nostrils for 4 OMs; and retain the breath outside
(external Kumbhaka) for 8 OMs.
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Repeat
the above process a number of times according to your strength and capacity.
You can gradually increase the duration of inhalation and exhalation after some
practice of 8 OMs and the period between breaths to 16 OMs. But never try to
increase the duration until you are sure that you have power and strength to do
so. You must experience joy and pleasure in doing the same. You should not feel
any undue strain. Pay considerable attention to keep up the rhythm. Remember
that the rhythm is more important than the length of breath. You must feel the
rhythm throughout your whole body. Practice will make you perfect. Patience and
perseverance are needed.
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