Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Dr. B. R. Patle
YOGA for Body Mind and Self
ISBN: 9781310052019
Email – papapatle@gmail.com
2
DEDICATION
1. Introduction
2. Chaptor 1 – Panchakosha
3. Chaptor 2 – Spirituality
8. Glossary
9. Epilogue
What is Moksha?
The meaning of Moksha is liberation from worldly
desires and sorrow and to obtain Self-Realization. Attachment
with the senses causes bondage, whereas, liberation from the
attractions of sensual enjoyments is moksha.
Control of Prana
Control of Manas
The human Spirit or the Self who lives in the body and
is knower of the body.Self is beyond the body, beyond the
mind, beyond distinctions of name, color, and sex. It is “I”
consciousness. “I” is nothing but pure Consciousness and it is
the form of bliss. That “I” is God and we meditate to know
directly. As we see it more and more we become transformed.
Kundalini Yoga
There are four main forms of yoga namely Mantra
yoga, Hatha yoga, Laya yoga and Raja yoga.Kundalini yoga
includes all the four processes of yoga. The realization of the
Truth of the Mahavakya AHAM BRAHMASMI- knowledge
(jnana) in the sense of realization which is to be observed is
liberation.
Panchakosha
Man is not only the physical body, but inside his physical
body there is sukshma (subtle) body. This sukshma body cannot be
seen even after dissecting the physical body but it is the real
controlling factor of the human being. The physical body is the inert
substance made up of the five elements- Akasha (ether), Vayu (air),
Agni (fire), Jal (water) and Prithivi (earth); whereas, the sukshma
body is the conscious body which is responsible for all activities of
the human being.
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Upnishads, Bramhsutras, Gita, Purans, Mahabharat, Ramayan, Shiva
Samhita, GherandSamhita and many more scriptures.
30
(bliss) but he remains in Ajnan (unaware of).
Water (Jal)- The five senses- sound, touch, sight, taste and
smell, the attributes belonging respectively to ether, air, fire, water
and earth were made up of water and
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tongue and skin); 5 Prans ( Prana, Apana, Udana, Samana and
Vyana), 5 Tanmatras ( subtle forms of Akasha, Vayu, Agni, Jala and
Prithivi) and four Inner Indriyas- Manas, Buddhi, Chitta and
Ahankara, thus forming 24 elements. All these 24 elements are the
part of the Prakriti which are the instruments of the twenty-fifth
element the Atman, which is the part of the Universal consciousness
(Parmatman).
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and other glands producing digestive enzymes.
Nervous System
33
those which carry information to the brain are called afferent
pathways or sensory nerves and those who take directions from the
brain to various parts of the body are called efferent or motor nerves.
The fore brain forms about 7/8 part of the whole brain. The
corpus colossus divides it longitudinally in to two hemispheres.
Between the two hemispheres there is hypothalamus to which the
Pituitary gland is attached.
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5. Coccygeal spinal nerves1 pair
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b. Autonomic nervous system
Stress Syndrome
36
defense by the body. It affects the autonomic and endocrine stress
response which causes a number of physiological changes in the
body. The physiological changes include– secretion of epinephrine in
to the blood stream, faster rate of pulse, higher blood pressure,
increased blood sugar, reduced gastric acid secretion and motility,
reduced blood flow to the viscera and skin, dilation of pupils and
sweating. This is called stress syndrome.
Hormones
37
Pranmay kosha
Both the Pranmay kosha and the physical body react strongly
to thought impulses stemming from mental body. This is the reason
38
why positive thinking is successful in influencing health.
Prans
Prana is the very base of life. As the prana leaves the body
the person dies. At the time of death the Sukshma sharira takes out
the prana from the body and death occurs. The heat of the body is due
to the prana present in it. In fact prana is the some total of all latent
forces which are hidden in man and which lie everywhere around us.
Heat, light, electricity, magnetism are all manifestations of prana.
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body. Out of these, first five prans are important and out of them also
Prana and Apana are most important as they keep the body intact.
Prana, Apana, Samana, Udana and Vyana are main prans and
Naga, Kurma, Krakal, Devdatta and Dhananjaya are sub prans which
help the main prans in their work.
A person can remain healthy only when all the prans are in
balanced state. Prans digest food, distribute digested material to all
parts of the body and expel unwanted materials from the body.
Activation of indriyas and the act of enjoyment by the person is also
performed by the prans. Thus almost all activities of the person are
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performed with the help of prans.
In the body the indriyas are active only when the prans are
powerful. When prans are sluggish then indriyas also become
inactive.
Because ofpranayama the body gets warmth and clean and all
organs become active. When the prans are controlled by pranayama
then the mind is also controlled. Mind can not operate without the
help of prana. It is the sukshma prana that is intimately connected
with the mind.
Manomay kosha
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Jnanendriyas (Senses)
Manas
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Generally the thoughts arise in the Manomay kosha and are
influenced with personal well-being and concern regarding worldly
matters and the Karmendryas are directed accordingly. When the
information obtained from the Jnanendryas is referred to the Buddhi
(Jnanmay kosha) then the intuition works and it gives insight in to the
true nature of things and under this condition the decision given is
near to the truth.
What is Manas ?
During sleep the mind creates dream that is as real for that
while, as the real world will be when we awake. But when one gains
steadfastness in sadhana the mind collapses at last in exhaustion, its
burden of likes and dislikes melts in to nothingness. The ultimate
result of these venturesome experiments has been the wearing out of
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mind’s mischief and the dawn of sanely.
Manas thinks about the things which have been seen or heard
and is merged in those things. Manas is continuously busy in thoughts
and creates various forms. The thoughts may be good or bad.There
may not be any link in various thoughts. During sleep the body is
inert. The Indriyas are not working, the Buddhi also is silent, only the
mind works and during this time you see various forms and incidents
and you feel that all the happenings are real.
In the deep sleep the mind also becomes silent and you are
merged in Ananda. Absence of mind only can allow you to be happy.
This is why all sadhnas are directed to calm down the mind.
There are two types of mind- (1) Shudha (pure) mind and (2)
Ashudha (impure) mind. Shudha mind thinks of only good of all and
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directs the human beings to do good things only. The Ashudha mind
is always busy in ill thoughts and leads man to do wrong things.
When the man follows the human values the mind becomes
shudha. The human values are- Sathya, Dharma, Shanti, Prema,
Ahimsa and Anushasan (discipline). The Ashudha mind is full of the
demon qualities- Kama, Krodha, Lobha, Moha, Mada and Matsarya.
Man has both the qualities. There is always a battle between the good
and bad qualities. When the good qualities have upper hand then the
person becomes good. The bad person is under the influence of the
demon qualities. Sadhana helps the person to adapt human values.
First of all one need to tame the mind, then only mind will be
helpful in sadhana. Mind attracted for the information given by the
senses is responsible for bondage. When it is trained to look inside
then it will carry you towards God realization.
Vijnanmay kosha
Buddhi
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Buddhi is discriminating power of man. It is not brain. Brain
is part of physical body, whereas, Buddhi is part of the subtle body-
the Sukshma sharira, the Jivatman. When I say it is my inner voice it
means it is my Buddhi which tells the correct thing. Buddhi is nearest
to Atman.
Anandmaya Kosha
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Chitta
Ahankara (ego)
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it without giving importance to it. All kinds of egos could be there. If
you are overeducated, you are egoist. If you are uneducated, you are
also egoist, because you try to show that you are something.
Mahakaran Sharira
It is the Self (Spirit), Atman free from all its equipments i.e.
body, manas (mind), buddhi (intellect), ego etc. This is the fourth
body, subtlest of all. This is the principal cause that activates the other
three bodies- Sthul sharira, Sukshma sharira and Karan sharira. It is at
par with the fourth state of Conciousness (Turia) which heralds the
dawn of illumination, after the happy oblivion of deep sleep. It is also
equated with the Silence that follows the OM, the most uplifting part
of our recapture of that Primal Vibration.
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The Nadis
The Nadis are the astral tubes made up of astral matter that
carry psychic currents. The Sanskrit term `Nadi` comes from the root
`Nada` means motion. It is through these nadis that the vital force or
Pranic current flows.
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The Sushumna nadi extends from the Muladhara Chakra
(second vertebra of coccygeal region) to Brahmarandhra. Within this
Sushumna there is a nadi by name Vajra. Again within this Vajra nadi
there is another nadi called Chitra. Here within the Chitra, there is a
very fine minute canal called Brahamnadi through which Kundalini
shakti, when awakened, passes from Muladhara to Sahastrara Chakra.
In this centre exist all the six Chakras named from down to up-
Muladhara, Svadhisthana, Manipura, Anahata, Vishuda and Ajna. Ida
and Pingla nadis are on the left and right sides of the spinal cord.
The Shaktichakras
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In the gross body there is an interlacing of several nerves,
called Plexuses.These plexuses have been named- Coccygeal, Sacral,
Prostatic, Solar, Lumbar, Cardiac (hepatic), Cervical, Ravenous etc.
These plexuses are related to the Shakti chakras situated in the Linga
sharira in Sushumna.
The Shakti chakras have been named after the organs near
which they are situated, For example, Anahata chakra which is in the
Sushumna nadi has its` corresponding centre in the physical body at
the heart i.e Cardiac plexus.The true seat of the seven main chakras is
the Sukshma sharira. They resemble lotus blossoms having different
number of petals. The petals of the blossoms represent nadis or
energy channels, through which energy is able to flow in to and out
the chakras. The number of petals ranges from two in the Ajna chakra
to thousands in the Sahastrara chakra. The number of petals in the
different chakras as observed and described by the Indian Rishis are-
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Muladhara- 4, Svadhisthana- 6, Manipura- 10, Anahata- 12,
Vishudha- 16 andAjna- 2. The petals have Sanskrit alphabets. All the
50 Sanskrit letters are on the 50 petals. The number of petals in each
chakra is determined by the number and position of the Yoga nadis
around the chakra.
Shakti Chakras
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represented by the corresponding Sanskrit letter. The chakras with
their petals hang downwards when Kundalini shakti is at Muladhara
chakra. When it is awakened they turn towards Brahmrandhra. They
always face the side of the Kundalini.
Muladhara chakra
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Mahasarswati and Mahakali.
Muladhara chakra
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Muladhara chakra has two possibilities- Lust and
Brahmcharya. The first is natural, whereas, the yogi acquires
Bramhcharya by meditation on this chakra. The lust vanishes and
Bramcharya is acquired. State of Brahmcharya is necessary for
progress in sadhana. By meditating on muladhara chakra one can
control the breath, mind and semen.
Swadhisthana chakra
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Svadhisthana chakra
Manipura chakra
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warmth in the body that maintains the processes of digestion and
protection from environmental changes.
The Bijakchar of the chakra is Rn, the Bija of Agni. The yogi
concentrating on this chakra has no fear of Agni and he becomes free
from all diseases.
Manipura chakra
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Anahata chakra
Anahata chakra
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desired things, is here. Anahata sound, the sound of Shabda Brahma,
is heard at this centre.
Vishudha chakra
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Vishudha chakra
Ajna chakra
There are two nadis (petals) one on each side of the chakra.
The Yantra of the chakrais of pure white color, like that of the full
moon. This chakra corresponds to Tapo loka. The corresponding
centre in the physical body is at the Cavernous plexus.
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Ajna chakra
Sahastrara chakra
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Sahastrara Chakra
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The human activities are controlled by three Shaktis- Iccha-
shakti (will power), Kriya-shakti (work power) and Jnana-shakti
(Knowledge power). The source of these powers is Kundalini shakti
the major portion of which remains in dormant state, unless it is
awakened by Kundalini yoga.
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Akasha (ether, space) and hence is all pervasive, boundless and ever
expanding.
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When the inquiry in to oneself is persued further, one
discovers that the urge, behind the urge to know, is an insistent
clamor for joy, for joy that lasts. The motivator for this
perpetual effort is the last of the five sheaths, the Anandmaya,
located in the region of the brow called the Ajna chakra. It is
the center which supervises thoughts and actions. This kosha
is only a step away from the final realization, the
consummation of all sadhana and all search, which is the
completion of the unfolding of the Kundalini energy. In the
thousand spoked wheel (Sahstrara chakra), the thousand petal
led lotus on the crown of the head.
The Aura
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The size and colors of aura depend upon the type of
energy emanating through the physical body from the various
Koshas inside the body. The Pranmaya kosha expands beyond
the physical, the Manomaya kosha beyond the pranmaya and
the Vijnanmaya beyond the manomaya kosha, The mental and
Spiritual status of the person greatly affect the nature of the
aura.
The Aura
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In common man the Aura has a thickness of nearly
one foot. The size of the Aura is bigger in God-Realized
persons. It is still bigger in Avatars. Dr. G. Barnowaski an
eminent scientist with his Kirlian camera took photographs of
an elevate person. He reported that the Aurā was far beyond
the residential area, right up to the Horizon. The white color
was more than twice the size of any man. The blue was
practically limitless and there were pink, gold and silver bands
spread far beyond, representing high energy and intense love.
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Chapter 2
Spirituality
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The major religions of the world are Christianity, Islam,
Hinduism, Buddhism, Jainism, Judaism, Shintoism, Taoism,
Zoroastrianism and Sikhism. The followers of the different
religions emphasize more on their rituals and their mythology.
Philosophy has little importance in their lives. The rituals differ
much from religion to religion. The religious leaders have laid
down dogma or doctrine for their followers and they insist to
follow them strictly.
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God is the inner self of all beings.
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form. We can not see Brahman or God because it does not
haveform. Brahman or Divinity or God is latent in everything of
the universe, like fire in the wood and oil in sesame. Hence
there is nothing in the world that is not permeated by the Divine.
The process of creation, survival and dissolution occur
according to the injuctions of the Divine.
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These Shaktis work at cosmic level also. The vedatmic
wisdom claims to cover the Cosmos in working at all its levels,
from Pinda or Micro-cosm to Brahmanda or Macro-cosm.
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Brahmā, Vishnu and Rudra are the prime powers of
God (Devatas). Other devatas are less powerful then them. With
receding orders the human beings, other mammals, birds, snakes
and vegetables are less powerful in respect to the expression of
divine power in them.
You must enter the spiritual path with the best intention
of attaining Atma-Jnana, but unless you are vigilant and
diligent, unless you do intense and rigorous sadhana, unless you
guard yourself against lust, anger and greed, egoism and
selfishness, the good intention alone will not enable you to
achieve success. Moral purity and spiritual aspiration are the
first steps in the seeker’s path. Stern self-discipline is absolutely
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essential. You will have to destroy your brutal nature first
before you develop divine nature.
Yoga
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identity. The practice of Yoga helps Jivatman for liberating
himself from Maya.
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habitation, but a process of molding one’s attitude to home and
society with a new understanding. To be a Yogin means to abide
continuously in God and to live at peace with men. Yoga is
union with God, yoga is union with all.
Karma Yoga
Karma (work) is prompted by desire and planned by
mind. It ranges from the casual to the calculated, from the trivial
to the tremendous. Whatever the nature or purpose, each act has
a consequence, patent or latent. The sower must reap the
harvest. He cannot disown these even when he casts off his
body. Another vehicle (body) has to be boarded by him when
this one is discarded, a vehicle he himself has wrought by his
karma. This type of work binds the person.
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Karma yoga is the path of selfless work (seva) without
the longing for fruits because man has option only for work; the
fruit is in the hands of God.
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Manas karma is more serious than the physical Karma
because it affects consciousness more deeply. Karma yoga
teaches how to control the desires and attachment. A good
action should bring satisfaction, never a feeling of regret. Do
whatever comes your way and be free. Treat your work as an
object of worship. Know that through your work you are going
to attain the highest spiritual perfection. When work is done
without desire, without attachment to results, with the attitude of
manifesting the highest perfection through it, it is bound to be
done skillfully and efficiently. Such work creates no disturbance
in mind. The highest skill in action, combined with a subjective
attitude of non attachment, brings freedom. The strongest chain
that binds us to the pillar of ignorance is selfishness.
Bhakti Yoga
Mind fully merged in God is Bhakti. The individual
Self has to be surrendered in to the Supreme Self. This surrender
will result in the dawn of wisdom and in experiencing Atman.
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Bhagwan Krishna says- ‘O’ Arjun, the man who always
remembers me whole heartedly is dear to me. To such Yogin I
am always available.”
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friend.
Jnana Yoga
Garuda Puran (scripture) says, “Liberation can be
obtained through Jnana (knowledge) only, not by other religious
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acts as pilgrimage, agnihotra or reading Darshan shastras
(scriptures).”
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and it’s grip. He does this by exercising discrimination between
the real i.e. the Soul and the unreal- the body. We have
forgotten our real nature and identify ourselves with the body.
Jnana yoga changes this attitude and the sadhaka identifies
himself with Brahman. Only by denying dualism in all it`s
forms that one can realize truth through the path of Jnana yoga.
The jnani sees the same world as weall do, but he sees
in a different perspective. Freedom according to the jnani means
living in the awareness of Brahman all the time, under all
circumstances. When ignorance has been removed we find that
we have all the time, under all circumstances been and ever will
be one and the same with Brahman.
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three are said to be helpful to achieve Raja yoga.
Mantra Yoga
The word “Mantra” means that which redeems and
protects the one who contemplates on it. A mantra is a cosmic
word or sound vibration. It is the vibration of the self, the true
speech of the self and when we merge ourselves in it, it leads us
to the place of the self.
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The rhythmical vibrations produced by Mantra regulate the
unsteady vibrations of the five sheaths. It checks the natural
tendency of objective thoughts of the mind. It helps the Sadhana
shakti and reinforces it. Sadhana shakti is strengthened by
Mantra-shakti. Mantra awakens superhuman powers.
Hatha Yoga
The yoga practices concerning physical body viz.-
Asana, Pranayama etc. for controlling and strengthening the
body and thereby affectingSukshma sharira and purifying the
chitta, all come under Hatha yoga. Various āsans allow body,
mind and Spirit to come in to harmony through the balance of
body energy. Constant disciplined practice of breathing
exercises (pranayama), postures and relaxation subtly transform
the body in to a vital spiritual tool through which levels of
intuitive understanding are reached, and the mystical aspects of
the Hatha yoga gradually unfold and reveal their secrets.
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them suitable for Raja yoga. It stands out as a ladder for those
who aspire to reach the sublime heights of Raja yoga. Hatha
yoga tends to keep the attention more on the exercises on body
rather than the mind.
Laya Yoga
Laya yoga has nine limbs- Yama, Niyama, Sthula kriya,
Sukshma kriya, Pratyahara, Dharna, Dhyana, Layakriya and
Samadhi.
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Laya yoga is mainly Nadanusandhana- Shri Adinatha
has told one crore and quarter ways of Laya yoga but out of
them only Nadanusandhana is the main.
Raja yoga
Raja yoga also called Royal yoga is like a king
controlling the kingdom i.e. our mind and consciousness and
aspirant becomes master of all nature. According to Raja yoga,
the obstructions to perfection are fundamentally the agitations
within the mind stuff. These are called chitta-vrittis (chitta is
mind stuff and vrittis ripples or waves upon it). By controlling
the modifications of mind, the yogi is able to control the inner
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nature. The Raja Yoga asks the aspirant to control the mind, to
withdraw all senses and to plunge in meditation..
Kundalini yoga
Man is a microcosm or Kshudra Brahmanda. Whatever
exists in the outer universe exists in him. All things seen in the
universe, Bhutas, lokas, mountains, etc exist in the body also.
For exa-
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Sutalum - ankle, 11.Talalalam - below the waist, 12.
Rasatalam - in the knee, 13. Matlam- in the thies and 14.
Patalam- in the anus.
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Kundalini and Prana. Human body has five main Prans- Prana,
Apana, Samana, Udana, and Vyana. Kundalini is the static
support for the moving Pranic forces. Kundali maintains the
individual sole through the subtle Prans. Prana is the working
force of the body. It is dynamic.
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and Tamas and the half represents the Vikritis, the modification
of Prakriti.
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Kundalini does not stay for a long time in the
Sahastrara. The duration of stay depends upon the purity, degree
of Sadhana and inner spiritual strength of the Yogic practitioner.
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Pranayama, Pratyahara, Dharna, Dhyana and Samadhi.
Asana and Pranayams make the body fit for the practice
of yoga. Through practicing correct postures physiological,
psychological and spiritual benefits are derived. The correct
postures improve circulation and digestion. The correct posture
also keeps the spinal column erect, which is required for proper
flow of Kundalini shakti through the sushumna nadi.
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Yama
Ahimsa (non-violence), Sathya (truth), Asteya (non-
stealing), Bramcharya (chastity) and Aparigraha (non-
possessiveness) are described as yam.
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it means Parmatman the Ultimate truth. (2) In worldly sense it
means expressing the facts.
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Asteya means not to think to take other’s property in
any form such as jewel, gold or any small or big thing. To see
Ātman in all worldly things is also Asteya.
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causes bondage. There is always a subtle exchange between the
giver and the recipient and vice-versa.
Niyama
Shauch (purity), Santosha (contentment), Tapah
(austerity), Swadhyaya (self-development) and Iswar pranidhan
(constant thought of the divine) are niyams.
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in any field. Those who are discontented are usually lazy and
have no initiative. Contentment must be developedthrough
discrimination.
(3)Tapas (austerity)
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arduous āsans. Tapas is the harmony between thought, word and
deed. Tapas covers the aspects of Kayakam (of physical body),
Vachakam (of speech) and Manasikam (of thought).
(4) Swadhyaya
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Nidhidhyasan of the Shrutis (Scriptures). The ultimate jnana is
obtained by swadhyaya and constant remembrance of the
teachings of the religious scriptures.
(5) Ishvara-pranidhana
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says that it involves continuous sustained discipline and
unwavering remembrance and concentration on the Supreme
Self.
Yogabhyasa
4. A control over the senses and the internal foes such as lust,
desire, anger, greed, attachment, pride and envy is
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necessary, so that love for all is developed. A feeling
should be developed that God dwells in all creatures and
none should be harmed.
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Spiritual sadhana is necessary for persons of all the age
groups, however, the type and intensity of sadhana differs
according to the nature, capacity and spiritual status of the
person.
102
Yogis say,” If you do not get a Guru from outside
yourself, pray the God seated inside you, who will Himself
reveal the road and lead you on. It is always preferable to be
prompted by the inner Guru because most of those who claim to
that status are themselves rolling in objective pleasure or are
bound by greed, envy or malice.
Who is aGuru ?
Guru is Brahman Himself. Avatara Himself is Guru. A
word from Him is a word from God. He need not teach any. His
mere presence or company is elevating, inspiring and soul-
stirring. The very company itself is self-illumination. Living in
His Company is spiritual education.
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process lasting many life times.Old thought and habits, ideas,
attachments and interests are not easy to give up, but that is
what has to happen if you wish to move forward on the spiritual
path.
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Chapter 3
Shariric Yoga
105
The person who practices yogabhyasa does not fall in
the clutches of sensory ills. Yogabhyasa makes his prans, mind,
speech and body absolutely pure.
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Yogasans
(1) Savasana
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Savasan
108
gets more energy and thus strengthens himself. The process of
Prana Sanchara enables the yogi to strengthen himself for more
work.
(5)Uttanpada Asana
109
Uttanpada Āsana
(6) Naukasana 1
Naukasan 1
110
(7) Naukasana 2
Naukasan 2
Exercise of foot
111
Lie down on the back with legs stretched and hands
close to thighs. Lift the left leg at about 45 degree keeping the
legs straight and move the foot clock wise 10 times and antilock
wise 10 times. Bring the left leg on the ground. Repeat the same
exercise with right leg.
(10) Markatasana
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Markat means monkey. The asanais similar to the action
done by monkey. Lie down on back and stretch both the hands
wide apart with palms open upwards. Bend two legs and bring
both the feet near hips. Now bring both the knees towards left
side touching the left knee on the ground.See thatright knee is
on the left knee and right foot on the left foot. The head should
be twisted to the right side as shown in the picture.
Markatasana
(11) Nabhichalana
Lie down on back with feet close and hands about one
foot apart from the body, palms facing the sky. Bring both the
feet a bit closer and raise the waist a bit and move the waist to
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one side and then to other side as far as possible. This way move
the waist both sides without stopping 100 times.
Nabhichalana
(12) Pavanmuktasana
114
Pavanmuktasana
Repeat this asana with right leg and then with bothlegs.
(13) Salbhasana
115
Salbhasana
(14) Makrasana
Makrasana
116
(15) Dhanurasana
Dhaņurasana
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the shoulders and raise the head and neck upwards and
backwards.
Bhujangasana
(17) Vajrasana
For Vajrasana bend both the knees and keep soles of the
feet on both the sides of anus, i.e. place the thighs on the legs
one over the other and buttocks on the soles. The legs from the
toe to the knee should touch the ground. The whole burden of
the body is put on the knees and ankles.
After fixing the feet and the knees, put both the hands
straight on the knees. Keep the knees quite close. Keep the
trunk, neck and head in one straight line. You can sit in this
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āsana for a very long time comfortably.
Vajrasana
(19) Sasankasana
119
ground. The ankles and head also be brought on the ground.
Exhale and retain the breath out side (Outer-Kumbhaka). Now
breathe and slowly come to the Vajrasana position.
Sasankasana
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Mandukasana
This asana activates all the lower joints and reduces fat
from the thighs and hips.
(21) Simhasana
121
Simhasana
122
Brahma mudra
Then close the palms and move one hand clockwise and
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at the same time another hand anticlockwise, thusmaking
circular movements of the two hands 10 times.
Exercise of shoulders
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eyes in front.
Mandukasana 2
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Supt Vajrasana 1
straighten the waist and the head so that the whole body
is on the floor straight. Now put the two arms under the head
and remain in complete relaxed position for some time.
Supt vajrasana 2
(27) Janusirasana
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helps in applying the Pascimottanasana.
Janusirasana
(28) Pascimottanasana
Sit on the ground and stretch the legs stiff like sticks.
Catch the toes with the thumb and index and middle fingers,
while bending the trunk forwards. Try to touch the forehead to
the knees. If possible try to keep the face between the knees.
Fatty persons will find difficult to do it, but whatever is possible
should be done. Only thing is that you have to stretch the back.
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gradually increase the period to 10 minutes.
Pascimottanasana
128
This asana twists and bends the spine side to side
(lateral movements), thus it increases the elasticity of the spinal
column.
Place the heel near the anus and below the scrotum. It
can touch the perennial space. Bend the kneeand place the right
ankle at the root of the left thigh and rest the right foot well on
the ground close to the left hip-joint. Place the left axilla or arm-
pit over the top of the vertically bent right knee. Push the knee
now a little to the back so that it touches the back part of the
axilla. Catch hold of the left foot with left palm. Then applying
pressure at the left shoulder-joint slowly twist the spine and turn
to the extreme right. Turn the face also to the right as much as
you can do. Bring it in a line with the right shoulder. Swing
round the right arm towards the back. Catch hold of the right
thigh with the right hand. Retain the pose from 5 to 15 seconds.
Keep the vertical column erect. Similarly you can twist the
spine to the left side.
Ardhamatsyasana
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This asana keeps the spine elastic and gives a good
massage to the abdominal organs. Lumbago and all sorts of
muscular rheumatism of the back-muscles are cured. The spinal
nerve-roots and sympathetic system are toned. They draw a
good supply of blood. This asana increases appetite also.
(30) Gomukhasana
Press the anus with left heel and place the right knee
over the left. Raise the right hand and bend it towards the back
side. Now bring the left hand from below the waist to catch the
right hand fingers interlocking with left hand fingers.
Gomukhasana
(31) Sarvangasana
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Sarvangasana is a very important asana of Hatha yoga.
It gives wonderful benefits. Spread a blanket on the floor. Lie
on the back quite flat. Slowly raise the legs. Lift the trunk, hips,
and legs quite vertically. Support the back with the two hands,
one on either side. Rest the elbows on the ground. Press the chin
against the chest and apply Jalandhar Bandha. Allow the back-
shoulder portion and neck to touch the ground closely. Keep the
legs straight. Keep the eyes open on the thumbs of the feet or
close the eyes and concentrate on Vishudha cakra. Breathe in a
normal way.
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Sarvangasana
(32) Matsyasana
132
water easily with Plavini Pranayama, hence the name
Matsyasana. In Plavini mudraInner-Kumbhaka is applied so that
the body becomes lighter to float on water.
Matsyasan
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benefits of Sarvangasana.
(33) Tolangulasana
Tolangulasana
134
By this asan the large intestines are pressed and thus the
constipation is removed. The lover parts of the body are also
activated.
Yogmµdrasana
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(35) Setubandhasana
Lie down on the back keeping legs apart. Then bring the
legs nearer by bending the knees and raise the waist and back
taking the help of hands, thus bending the body making the
shape like a bridge. The weight of the body is rested on
shoulders, head and feet.
Setubandhasana
(36) Nabhidarshnasana
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the ground. Keep the body straight and stiff, thus making a
triangle with the ground. Theeyes should be kept on the navel.
Nābhidarsanasana
(37) Kondasana
137
Kodasana
(38) Ustrasana
138
Breathe normally. Remain in this position for about 5
seconds. For coming in the original position leave one hand and
straighten the body slightly. Now leave another hand also and
be erect on the knees. Then sit on theankles for some time.
Ustrasana
(4o) Tadasana
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Tada means mountain. In this asana one has to keep the
posture high and stable. For this stand in attention position and
while raising the heels raise both the hands and interlock the
fingers. Keeping the eyes fixed on the fingers raise the body on
toes as much as possible. Remain in this position for some time.
Repeat this āsana thrice.
Tadasan
By this asana the waist, hips and chest get proper shape
and height is also improved.
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on the ground lift the left leg and hold the ankles of the left leg
firmly with the right hand and the knee with the left handNow
press the knee against the chest and remain in this position for
about 5 seconds. Repeat the āsana with another leg.
(42) Santulasana
141
normally. Repeat the āsana with another leg.
Santulasana
142
weight of the body on left leg. After remaining in this position
for some time bring down the right leg on ground. After taking
some rest on standing position repeat the āsana while standing
on right leg.
Natraj asana
(44) Padhasthasana
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Padhasthasana
(45) Trikodasana
144
Trikodasana
145
Hanuman baithaka
146
Exercise
Exercise 1 (Namaskarāsana)
Namaskarasan
Exercise 2 (Parvatasana)
147
Parvatāsana
Exercise 3 (padhasthasana)
Exhale slowly and at the same time bring both the hands
forwards and by bending the body touch the toes with both the
hands and say- Om Suryāya namah.
Padhasthasana
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Exercise 4 (Ekpadprasrasana)
Ekpadprasrasana
Exercise 5 (Bhudharasana)
Exhale. Bring the right leg near the left leg, raise the
hips and press the head
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Bhudhrasana
Sastang Pratipadasana
Exercise 7 (Bhujangasana)
150
Inhale and raise the head and chest and see up. The legs,
waist and hands remain on the ground. The position of the body
becomes like hooded cobra. The mantra for this āsana is Om
Hiranyagarbhāya namah.
Bhujangasana
Exercise 8
Exercise 9
Inhale and bring the left leg in between the two hands.
This position is similar to that of the fourth one. The Mantra is-
Om Adityaya namah.
Exercise 10
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namah.
Exercise 11
Exercise 12
Walking
The speed of the walking also has its own effect. The
speed of walking should be increased gradually. In the
beginning the speed should be at the rate of 10 minutes per
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kilometer, thus 1.5 km in 15 minutes. Then gradually increase
the distance and speed to 5km 45 minutes i.e. at the rate of 9
minutes per km.
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Chapter 4
Mansic Yoga
154
chitta; and when it self-arrogates, and identifies itself with the
physical body, assuming the doership of various activities, it
goes by the name ahankara (ego). Thus, it may be seen that the
mind, although basically one, displays these varied forms on
account of the different roles assumed by it. Thus almost all
activities of man are governed by mind. In fact man derives his
name from possession of the mind.
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Sense control
156
to the functions and limits prescribed for each of them.
Since the sense organs are highly potent, the first and
foremost task for man is to bring them under his control in order
to lead an ideal life. In the midst of sensual pleasures, the mind
is lead astray. Temptation forms the ground-work of all sins. Sin
is an evil deed. Sin is willful violation of the laws of morality. It
is transgression of the law of God.
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Mind, Speech and Work Power
Mindcontrol
158
depending upon his Spiritual status. The mental body forms a
major portion of Aura of a man. In the developed persons it is
well defined of pleasant color and larger in size; in the under
developed it is ill defined and smaller in size. Mind is the main
cause for difference from person to person.
1. Samanya manas
2. Maha manas
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in the throat region. In dream state the mind acquires the name
of Mahamanas. Mahamanas is much more powerful than the
mind of the waking state. It can present experiences of many
lives in few minutes in dream. In dream the Indrias and the
gross body are non-functional.
3. Uccha manas
4. Dedipyaman Manas
5. Sarvoccha manas
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mind is located between the Buddhi and the Prana both of which
are filled with the fire principle- it tends to melt. Mind has water
principle, which has the tendency to flow down. Fire on the
contrary has the tendency to go up. The Manas because of its
watery nature, tends to move downwards, become interested in
petty things. Efforts have to be made to make the mind aim
upwards.
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According to the Scriptures the mind is subject to three
kinds of pollution- Mala, Vikchepa and Avarana.
Mind Pollution
If regular sadhana is not practiced then mind gets
polluted in various ways, which needs to be cleared to lead a
successful life. The types of pollytion are- Mala, Vikchep and
Avaran.
1. Mala
2. Vikchep
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The second distortion of mind, called vikchep, is the
constant wavering of the mind, like movements of the reflected
image in a mirror that is kept moving or shaking frequently.
Mind havocs through the power of fluctuation. Fluctuation is
Mar or Satan. It is this fluctuation that brings the downfall of a
struggling aspirant. As soon as fluctuation manifests, various
sorts of imaginations crop up. Imagination coexists with
fluctuation. Imagination is as much dangerous as fluctuation.
3. Avarana
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The best means to remove this thick cloth of Avarana is
to develop love for all .Love is God. All that you have to do is
to achieve purity in thought, word and deed.
The desires that cling to the mind are the blemishes that
tarnish man’s inner consciousness. Control the senses; do not
yield to their insistent demands for satisfaction. When the senses
are negated, the mind disappears, delusion dies and liberation is
achieved.
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of desires.The fickle nature of the mind acts as an impediment
to man’s spiritual progress and, therefore, it is imperative that
every spiritual aspirant gains control over the mind if he were to
drench himself in the delight of his soul
165
to him.
166
Drink a glass of water. Divert the mind now. Entertain
divine thoughts. Do rigorous Japa or Bhajan. Repeat some
prayer or slokas. Develop gradually the apposite positive divine
virtues such as patience, love and forgiveness. The anger will
gradually die by itself.
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unrest in human life.
There are three great urges that bind man down to the
lower forms of being. They are equally powerful and are always
feeding one another. They are the sex urge, the taste urge, and
the love of money. These have to be controlled by discipline.
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means. Jealousy should not be allowedto grow as it harms more
to himself than the other man. He should pray- “Loka samasta
sukhina bhavantu”- All persons in the world should be happy.
I. Sathya (truth)
169
with passage of time. It is not bound by the three modes of time-
past, present and future. Truth is ultimate knowledge
andlimitless Brahman.
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III. Santhi (Peace)
The world has come out of love. God created the world
so that He can love Himself. World exists in love and finally
dissolves in love. Love is the principle of regeneration. To live
is to love. No body can live without love. A life without faith,
love, and devotion is a dreary waste. Divine love is pure love. It
is Bhakti, devotion. It is an expression of oneness with the
Supreme. Such love alone is sacred which is based on complete
obliviousness to one’s own self and is solely concernedwith
yearning for God. In the ultimate reckoning, God is love and
love is God. This is the type of love man is required to develop.
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exceptions. Such persons have the feeling that God is present
every where and in every thing in the form of love. They see
nothing but love in every being. They see no difference between
their ‘own’ people and others. Persons filled with such supreme
love will experience bliss.
V. Ahimsa (non-violence)
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creatures to safeguard our health. To avoid the ill effects of such
deeds Bhagwan Krishna has suggested that Karmas (deeds)
should be offered to God.
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Each mind is connected with every other mind and each
mind is, therefore, in actual communication with the whole
world. This has advantages as well as disadvantages, depending
upon the state of spiritual enfoldment you have reached. If your
mind is attuned to uplifting thought forces, you draw in
influences that will assist your spiritual growth. But, you have to
build up your resistance against destructive thought-forces also.
Train your mind to be antagonistic to undesirable concepts.
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Vani-Shakti (power of speech)
175
keeps the mind always outgoing and makes a man unspiritual.
Quarrels,disputes, etc. occur throughthe play or mischief of this
turbulent Vani-Indriya. Tongue is the organ of speech. It can
pronounce the sound gently or hoarsely depending upon the
man, who wants to convey to others. The tongue which has been
bestowed on us for edifying purposes, is being grossly misused.
Words are like arrows. They injure the feelings of others.
Speaking untruth
Back-biting
Excessive talking
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functions- Taste (food consumption) and Speech. The tongue
has been given to man to consume wholesome food which
promotes his health as well as to speak gently and sweetly so as
to give joy to others. The tongue, which has been bestowed on
us for such edifying purposes is being grossly misused. It is
being used for consuming harmful things such as drugs,
smoking, eating Rajsic and Tamsic food, cheating and indulging
in abuse of others,back-biting, and speaking harsh words that
hurt others. If you can control your tongue, you have already
controlled half the mind.
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effect is similar to the cause. No event can occur without having
a positive, definite cause at the back of it. The grand law of
causation includes the law of action and reaction, the law of
compensation, and the law of retribution All these laws come
under one general, all-embracing heading, viz., the Doctrine of
Karma.
178
be sanctified in this way.
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Moksha (liberation) which are laid down for him. His intellect,
imaginative skill, intuitive faculty- all are rendered lame. The
blind pursuit of objective sensual pleasure has today resulted in
this very calamity. Man has forgotten his true Divinity and
surrenderedhis life to unholy activities.
PRANAYAMA
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is the sum total of all energy that is manifested in the Universe.
It is vital and Sukshma (subtle). Breath is the external
manifestation of prana. By exercising control over the gross
breathone can control the subtle prana inside. The method of
controlling the prana is called Pranayama.
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Nadi Sodhan
The Prana enters the body with the sound ‘So’ and
comes out with the sound ‘Ham’. This way Soham mantra
continues. In Twenty-four hours the Jivatman utters Soham japa
21600 times. This Japa is called Ajapa Gayatri.
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Dhyana i.e. Dhyeya.
Kumbhaka
i. Suryabhedi Kumbhaka
Sit on Padmasan or Ardhapadmasan. Close the eyes.
Keep the left nostril closed with the right ring and little fingers.
Slowly inhale without making any sound comfortably as long as
you can through the right nostril. Then close the right nostril
with right thumb and retain the breath by firmly pressing the
chin against the chest. This is Jalandhar bandha. Hold the breath
till perspiration oozes. This point can not be reached at the very
outset. The Kumbhaka has to be increased gradually.
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ii. Ujjayi Kumbhaka
Sit on Padmasana or Ardhapadmasan and apply
Mulbandha by contracting the anus. Inhale slowly through both
the nostrils in a smooth, uniform manner. Retain the breath as
long as you can do it comfortably and then exhale slowly
through the left nostril by closing the right nostril with right
thumb.
184
Then inhale full breath so that it will fill the space, withnoise,
between the neck and the skull. Then exhale and inhale like
bellows of a smith. When you get tired, inhale through the right
nostril, have kumbhaka and exhale through the left nostril.
v. Bhramari Kumbhaka
Inhale full breath and have kumbhaka.Close both the
ears with both the thumbs, put the two middle fingers at the base
of the nose near the eyes, press the nose a bit and concentrate on
the Ajna chakra. Now pronounce Om producing the sound
similar to that of the dragon fly. Then slowly exhale. Repeat this
kumbhaka thrice. The number can be increased.
vi. Manomurccha
For this kumbhaka the air is inhaled and the mind is
fixed on Ajna chakra for a long time till the sadhaka looses
consciousness.
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kumbhaka can live on air and dispense with food for some days.
i.Mula bandha
The apana vayu which has tendency to go downwards is
forcefully drawn up by contracting the anus. This process is
called Mulbandha.
ii.Jalandhar bandha
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Contract the throat and press the chin against the chest.
This forms the Jalandhar bandha.
iii.Uddiyan bandha
By pressing the Navel region back side forms the
Uddiyan bandha. The word Uddiyan in Sanskrit means to “fly
up”. When this bantha is practiced the prana flies up through the
Sushumna nadi. Hence the name Uddiyan has been given.
187
iv.Ashvini mudra
The exercise of frequent contracting and relaxing the
anus muscles is called Āshvini mudra.
v. Trataka
Trataka is steady gazing at a particular point or object
without winking. Steady, without winking gazing an object till
tears come out is called Trataka. This process can lead to
Shambhvi mudra and the defects of the eyes are removed and
Daivi Vision is obtained
vi.Shambhavi mudra
Meditation on Parmatma at the Ajna chakra is
Shambhavi mudra
188
does not see as his Indriyās are not working, because mind is
not working, the sadhaka remains in Ananda.
Pratyahara
The sense organs- eyes, ears, nose, tongue and skin are
made to provide information of the world. They are facing
outwards. The mind has to withdraw from the senses, then only
it can turn inwards.
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By closing all the gates (sense-organs), confining the
mindin the heart, fixing the pransin the head, reciting OM and
meditating on God, he who leaves his body, goes to the highest
place.
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Chapter 5
Atmiya Yoga
191
Parmatman. Atman is the light which is burning all the time in
our heart. Atman emits light, which is felt in the central nervous
system. The Spirit (Atman) resides in the Spiritual heart
(Anahata chakra) and the Almighty Paramshiva on the top of the
head in Sahastrara chakra.
192
knowledge of Atman, the state of Moksha is realized then and
there, in this very life. To experience Self-Realization and
Moksha man has to do rigorous sadhana.
Sat
193
Sat means Truth, that which exists in all places
(omnipresent), all knowing (omniscient) and all powerful
(omnipotent). God being Sat is not bound by place or time, nor
is He restricted to one particular object. Being present in every
thing, he is present in our hearts, and we can find him there.
Chit
Chit means knowledge. This is the natural tendency of
human beings to get the knowledge of every thing. We want to
know. We spontaneously feel that we have a right to attain a
state where there will not be anything in this universe unknown
to us. We are all looking for that state of realization. Our
discoveries, inventions, and all the advancement of intellectual
thought and scientific progress have been possible owing to that
inner urge in man.
Ananda
Ananda is absolute bliss, the bliss of Consciousness.
This bliss is far superior to the bliss obtained by getting material
objects, the pleasure arising from seeing a beautiful form,
194
hearing a melodious sound, tasting delicious food or
experiencing the softness of a touch.
195
Shiva is only a silent witness. He is motionless, absolutely
changeless. Shiva is Omnipotent, inactive. He is pure
consciousness. Shakti is dynamic. The power or active aspect of
the immanent GOD. Shakti is embodiment of power.
196
triangle, while Mahalakchmi occupies the right upper corner
and Mahakali the lower corner of the triangle of the Agni
chakra. For doing any work first of all Iccha is needed, then
knowledge about the work, and that work has to be done with
full force. The Kundalini energy, properly handled and
controlled, can become a powerful tool in one’s life.
197
Who am ‘I’?
The vast majority fall in the first group and a very few
would be considered as being in the last group. The sincere
aspirant who has developed necessary qualifications is known as
the “ready to be awakened”. They are the adhikari who can take
benefit of the knowledge concerning Yoga.
(1) Viveka
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Viveka is discriminative power of Buddhi which
develops by Shravan, Manan and Nididhyasan of religious
books. Shravan means hearing or reading, Manan means
thinking about that heard or read and Nididhyasan means
practicing the teachings.
(2) Vairagya
Vairagya means control over the attachment towards the
worldly things (renunciation) as they are of temporary nature.
Too much attachment towards the worldly things is the cause of
firm binding with the world. This leads to the continuous cycle
of death and birth..
199
The world is the blend of Spirit and non-spirit. It is fully
impregnated with Brahman. Keeping this in mind man has to
use the worldly things accordingly. There is no need to have
greed for the material things.
200
(3) Shatsampat
Shat means six, Sampat means treasure- Six treasures.
Theseare- Sama, Dama, Uparati, Titiksha, Shradha and
Samadhan.
201
Shraddha- Shraddha means firm faith in the teachings
and God. The man with firm faith and full control over his
senses is called Jnani and God realized and gets firm peace.
(4) Mumuksutvam
Mumuksutvam is the intense yearning for freedom. As
per Yogavashistha, ”For developing intense yearning for
freedom the Sadhaka needs four qualities. They are- Sam,
Vichar, Santosh and Satsang. Man desirous of freedom from
worldly bondages should keep these four guards.”
202
For Self-realization this type of unrest is necessary.
203
attained by him who eats and behaves properly, whose actions
are led by reason, whose sleep and wake are regulated.
Mitahar
Type of food
204
Three types of food are described- Satvika, Rajsika and
Tamsika. Satvika articles include- milk and milk products,
grains, vegetables and fruits. The satvika food should be
prepared in a simple way.
Amount of food
The Sanyasopnishad (scripture) says the stomach should
be filled as – Two parts with solid food, one part with water and
one to be left for air.
When the food is taken only to fill half the part, then
there will not be laziness and the man would be active as he was
before taking the meal.
205
ingredients have been procured in a right way. Similarly the
mental attitude of the person who prepares and serves the food
should be full of love. This way purity of thought and materials
should be taken care of.
206
The act of contemplation awakens grace.
207
Sadhana
2. Kundalini Yoga
208
between 9th and 12th vertebrae, the place where the meditation is
aimed. Dhyana yogin can obtain samadhi and liberation without
awakening Kundalini shakti. Kundalini shakti is still sleeping in
the Muladhara chakra, and none of the physical symptoms and
psychical bliss or sidhis as acompaning with the rousing of
Kundalini are observed. The Dhyana yogi gets Bhavana
Samadhi affected through the negation of all thought form and
detachment from the world.
Dhyana yoga
Dhyana or Meditationstands for the Sadhana or the
practice, by which the sadhaka meditates upon God and thereby
209
unifies the three constituents, namely, the object of meditation,
God, the person who is meditating, the ‘I’ or the individual, and
the process, the meditation itself. The combination and oneness
is meditation.
210
of an object for concentration, it may think of its qualities and
its parts also. The sadhaka gets powers depending upon the
degree of concentration on different cakras and Tattva and
awakening of Kundalini.
Process of meditation
Meditation is the keeping up of an unceasing flow of
God-consciousness. All worldly thoughts are shut out from the
mind. The mind is filled or saturated with divine thoughts,
divine glory, and divine presence. During meditation the body
and surroundings are forgotten. Forgetting is the highest
sadhana. It helps meditation a great deal. It makes the approach
to God easier.
The sense organs- eyes, ears, nose, tongue and skin are
made to provide information of the world. They are facing
outwards. The mind has to withdraw from the senses and then
only it can turn inwards.
211
controlled with the help of Buddhi.
212
Meditation includes three processes in succession-
Concentration (Dharna), contemplation (Chintan) and
meditation. Deep meditation is followed by Samadhi. During
concentration on the Lakshya, the object of meditation, the
senses are active. This is the process below the level of senses.
Concentration is needed for properly performing any work in
daily life. If one wants to drive a car, unless one has
concentration one can not drive it on the roads. All the usual
functions, like walking, talking, reading, writing, eating, all
these things we do only as a result of being able to concentrate.
Concentration is called Dharna.
Dharna (Concentration)
Dharna is the retention or holding together of the
collected consciousness (mind) for some time on the object of
the meditation. For example, assume you are concentrating on a
lotus. First visualize the lotus in full bloom; then see it as being
yellow in color. Then imagine that the petals are red; then see
the deity of the chakra. Thus when you have succeeded in
holding the mind for some time, without wavering, you will
have reached the second stage of Dharna.
213
attribute of Prakriti. The second attribute is touch. From sound
and touch came the existence of Air. Shape or appearance is the
third attribute. With the combination of sound,. touch and shape
came the existence of Fire. Taste is the fourth attribute and with
the combination of sound, touch, shape and taste, came the
existence of water. Smell is the fifth attribute and with the
combination of sound, touch, shape, taste and smell, the Earth
came in to existence. Thus the five basic elements Ether, Air,
Fire, Water and Earth came in to existence and these five
elements are responsible for the existence of all the creatures
and the Universe.
214
bijakchara Vn and remembering God Narayan. Dharna of fire is
done in Manipur chakra, repeating the bijakchar Rn and
remembering God Rudra. Dharna of air is done in Anahata
chakra, repeating the bijakshara Yn and remembering the Ishta
devata. Dharna of ether is done in Vishudha chakra repeating
the bijakchara Hn and remembering God Sadashiva.
Priathvi-Dharna
215
the Sushumna nadi.
Jala-Dharna
The sadhaka will have no fear from water and gets the
siddhi to walk over water. He gets many psychic powers,
intuitional knowledge and perfect control over his senses.
Kama, Krodha, Lobha, Moha, Mada, Matsarya and other impure
qualities are completely annihilated.
Agneyi-Dharna
Vayavi-Dharna
216
prana along with chitta should be fixed in this tattva.
Akashi-Dharna
Chintan (Contenplation)
We must rise from being below the senses (that is the
state of concentration) to the senses (that is the middle portion
called contemplation); and from there we must rise above the
senses, that is called meditation. Between concentration and
meditation there is a border area which covers both and that is
the area of contemplation. To be in that state of contemplation is
to free yourself of worldly attachments. If you break away from
all worldly attachments, all routine attachments in the world,
then you will enter the region of contemplation. When you have
completely broken away all your attachments, you break
through the area of contemplation and you get in to the area of
meditation.
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and the last step is self-realization. The ultimate step of self-
realization depends upon the base of self-confidence. You must
therefore develop as a first step confidence in your own self.
Process of Dhyana
Dhyana is the further stage of Dharna. In dharna mind is
fixed on the point of meditation that is the stage of
concentration. During concentration the senses work and help
for one pointedness. Then comes the stage of contemplation
when the mind is freed from the worldly attachments and the
stage of meditation reaches when the ‘I’ the individual is
immersed in the object of meditation and you forget that you are
meditating. This is the stage of Dhyana.
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grows unaware of the fact that he is engaged in meditation. He
does not have to force his mind to remain fixed on one elevating
thought, for steadiness, now becomes as natural as incessant and
as vibrant for him as breathing itself.
Sthula dhyana
Meditation on the form of Ishta-devata (deity) is sthula
dhyana. Meditate on different portions of the body of Lord with
fully concentrated mind one by one. The mind free of senses
should be fully absorbed in the form of Lord.
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Işta-devata and the Self become one.
Jyoti dhyana
In Jyoti dhyana the dhyeya (Parmatma) is considered as
Jyoti (light) in the middle of the eye-brows or in the heart.
Meditate on the God Shiva in the form of flame in the middle of
the eye-brows.
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trees, animals, birds, until the entire world and all its forms are
seen to have the same light at their centre as has been found to
be within oneself. The idea of moving the light in to the
universal phase, the idea of universality is that the same divine
light is present in everyone and everywhere. To impress this
universality on the mind, we do spreading of the light outside
one’s own body.
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preliminary stage, at the beginning of concentration.
Sukshma dhyana
Maharshi Gherand (Yoga Guru) described Kundalini
dhyana as sukshma dhyana. With the help of Sambhavi mudra
Kundalini shakti joining the spiritual Self (Atman) in subtle,
acts off on her nuptial journey from Muladhara to Sahastrara
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chakra. The yogin requires to give his total attention to this
delicate inner experience, hence it is recommended that he
practices Sambhavi mudra. This allows for the blissful vision of
the flame being swallowed up, and which, eventually leads to
the union of Atman with Parmatman, the goal of samadhi.
Samadhi
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or individual personality goes away. There remains Existence
alone.
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strong foothold on the seven previous steps. The first step is to
control the senses, the second is the control of the emotions
(mind) and the third is the mastery over one dhyanatmaka asana.
The next is the regulation of breathing and movement of the
vital airs, the prana (pranayama). The fifth is the prevention of
outer influences from deviating mind (pratyahara). The next is
the one pointed attention on the point of dhyana (dharna), and
then comes the real dhyana (meditation), on one’s Reality,
which easily leads to its realization in samadhi.
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reveals itself. The state of revelation of the subtle truth is the
highest Samadhi. Brahman the inner reality of everything,
subjective and objective, is realized Consciousness vanishes and
super-consciousness manifests. You realize that you are the One
without a second, which is present everywhere, in every atom.
Kundaliniyoga
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greed, egoism and pride are also Her manifestations.
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The Kundalini energy, properly handled and controlled, can
become a powerful tool in one’s life.
Maha yoga is the term used jointly for all the above
yogs. Kundalini sadhana is infact the sadhana of Mahayoga
because many processes of the four yogs are adapted in
Kundalini sadhana depending on the sadhaka. The Kundalini
sadhana brings internal changes in the sadhaka because of
which the sadhaka gets the bliss.
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through Mother Kundalini, so that She may introduce Her
Spiritual child to the Father for its illumination or Self-
realization. She leads the individual soul from chakra to chakra,
from plane to plane and unifies him with Lord Shiva in the
Sahastrara.
Nadi Sodhan
Prana and mind move through the nadis. For their
proper movements and the ascending of Kundalini shakti it is
necessary that the nadis and shakti chakras are cleansed. If the
Kumdalini is blocked in its upward flow by improper energy
patterns or negativity, or by improperly prepared or cleansed,
the process can create much havoc and may cause physical,
emotional and mental distress. It is therefore, advised not to
force the Kundalini awakening process before the body is ready
for it. Poor posture and injuries can also create energy blocks.
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chakras a person will feel vibrant and radiant ready to live life
fully. A person with partially or fully blocked chakras, will lead
to confusion, depression and off-centered feeling. Scriptures
have suggested a variety of methods to clear the nadis and the
chakras.
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The whole process of Kundalini yoga sadhana is very
slow. For success in this sadhana one has to master in all the
steps of Astanga yoga- Yama, Niyama, Asana, Pranayama,
Pratyahara, Dharna, Dhyana and Samadhi. Apart from this he
should have full faith in Prmatman, Self and the process he is
following. He should enjoy sadhana process. Kundalini sadhana
includes following steps-
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body, the forceful efforts of Kundalini awakening may create
havoc and may cause Physical, Mental and Spiritual distress.
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Shallow understanding and lack of love cause more
rigid blocks than other human deficiencies, such as fear, ego and
greed. The feeling of control and at the same time bringing more
awareness to the situation remove the blocks.
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energy through out the body or through the Sahastrara chakra.
Never leave it concentrated on one area.
Awakening of Kundalini
There are three channels in the spinal column for
passage of energy- The one on the right is called Pingla, that on
left, Ida and in middle one is the Sushumna. Ordinarily the
sushumna is closed, blocked as it were, at the bottom of the
channel; as a result the energy can not enter it. This is what has
been called the ‘sleeping’ state of Kundalini.
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brain. There the Kundalini ‘confined’ within the system of man,
merges with the Infinite in samadhi. That is the uniting of the
Self with the Higher Self, the goal of the yogis. This is the
Realization.
Kundalini pranayama
For awakening Kundalini, the Yoga-Kundalini
Upnishad describes four divisions of Sahit Kumbhaka–
Suryabhed Kumbhaka, Ujjai Kumbhaka, Shitali Kumbhaka and
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Bhastrika Kumbhaka.
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with striking fire and enters Sushumna nadi. This way it opens
the door of liberation.
Ascending of Kundalini
Even when Kundalini is awakened, it does not proceed
at once to Sahastrara chakra. By further yogic practices, the
sadhaka has to take it from chakra to chakra, one by one.
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residing therein are dissolved in the body of Kundalini. The
Prithivi or Bij “Ln” is dissolved in Apana and Apana is
converted in to Bija “Vn” and remains in the body of Kundalini.
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the head. In our fingers also there may be tingling feeling and
cool or hot sensation. These feelings should be ignored and
thoughtlessness should be achieved.
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all the senses are geared in to action. This is an activity within
the sphere of the senses. Concentration thus, is subservient to
and is dependent on the functioning of the senses. Dhyana
transcends senses. Senses are to be silenced and put out of
function and one has to go above and beyond the sensory
experiences for delving in to dhyana. It is the further stage when
the continuous image making drops from consciousness. Only
super-consciousness remains. The self is expanded in to the
infinite.
A Realized Yogi
The true greatness of a realized yogi is indescribable.
His actions are perfect and holy, his speech sweet and short,
inspiring and impressive, his eyes are serene and steady, his
looks are merciful, gestures illuminating. He is omniscient; he
has intuitive transcendental knowledge and clear insight in to
the very heart of all things and beings. You will experience a
deep sense of peace and harmony, great elevation and
inspiration, in his presence. Such person is called Jivanmukta.
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and anxieties. All desires are burnt. It is a state of plenum of
absolute satisfaction. There is no gain greater than this, no bliss
greater than this, no wisdom greater than this. Every body will
surely like this state of beatitude or final emancipation. It is the
final goal of life.A realized yogi is a sustainer of the world. He
is a source of perpetual inspiration. His very presence is a
thrilling and inspiring.
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Chapter 6
Daily Sadhana
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Atman is Parmaman- the God. Man is not the body, nor mind,
nor intellect, nor ego. He is pure conscious- the Atman.
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(practice of yoga).
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The unlimited God becomes limited inside the body of
the individual in the form of Jivatman, who is under the control
of Maya in the form of senses, mind and ego. To free from the
clutches of the Maya Sadhana is necessary.
That is God who makes the mind think, but who can
never be apprehended by the mind. That which the mind can
think about can not be supreme Truth, because the Self is the
motive power behind all the movements of the mind. The Self
makes the mind think the imagination fantasize, and the ego
constantly prattle, ‘I, I, I,’ in the same way, God is the one
through whose inspiration we meditate.
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process by which prana is controlled. When prana is controlled
mind is also controlled. The process of pranayama affects both
body and mind. By it both body and mind are controlled.
External sadhana
Internal sadhana
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Meditation is internal sadhana. Leading a virtuous life
(Niskam karma) is not, by itself, sufficient for Self-realization.
Concentration of mind and meditation is absolutely necessary.
A good virtuous life only prepares the mind as a fit instrument
for concentration and meditation. It is concentration and
meditation that eventually lead to Self-realization.
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Crucial to setting up a meditation practice is the
commitment to meditate, however briefly, every day. For
success in Sadhana, regularity, sincerity and complete faith in
God and in the process adapted is needed. Care has to be taken
to use specific place, time, food and atmosphere to avoid any
disturbance in Sadhana.
Sadhana Place
The hands could be kept on the two knees with the palm
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facing up in chin-mudra (the tip of index finger touching the tip
of thumb) or the two hands with fingers interlocked can be
placed in front of the legs on the plank. The later situation has
been found more comfortable for sitting for longer time.
Sadhana Time
The persons desirous of leading healthy, spiritual life
should get up in Brahmmuhurta (3 to 6 am) and utilize this time
in sadhana. At this time the atmosphere is calm and full of fresh
air. In the beginning alarm can be used to get up at a fixed time
say at 4 ‘O’ clock. With firm determination this is possible. In
spiritual life there is no place for laziness. It is best if you design
your own daily routine to fit your personal needs. As far as
possible try to avoid breaks during sadhana. For a house holder
meditation once in a day, which is in the Brahmmuhurta would
suffice. At this time mind is quiet and there is not the pressure
of responsibilities.
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completely. For sadhana it is necessary that the bowels are
empty. Another advantage of Pani-prayoga is that the entire
circulatory system is cleansed of toxic materials. In the
beginning there may be problem of polyurea, but the system
adjusts and the problem is removed.
Asans
For practicing yoga body must be made fit by practicing
asans, and pranayama- the regulation and control of breathing.
These are the preparatory measures for success in Dhyana and
Samadhi.
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structure of yoga rests. The correct sitting posture is that in
which one can sit comfortably for a long time. For meditation,
the most important thing in asana is that the spine be kept
straight. If the back is not kept straight, than the upper
movements of the Kundalini Power (which is normally situated
in the lower end of the spine during dormant state) will be
hindered.
Padmasana
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This posture is considered to be the best for practice of
meditation. This is highly agreeable for householders. Even
ladies can sit in this asana.
Padmasana
Ardhasana
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This asana is similar to padmasana except that in this
asana only one foot is kept on the thigh to make the asana easier
for beginners.
Ardhasana
Svastikasana
In this asana the two feet are kept between the thigh
and calf muscles. Spread the legs forward. Fold left leg and
place the foot near the right thigh muscles. Similarly bend the
right leg and push it in the space between the thigh and calf
muscles. Now the two feet are between the thigh and calf
muscles of the legs. This is a very comfortable āsana.
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Swastikasana
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strong in his meditation, he may sit anywhere and not suffer for
it.
Omkara Japa
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Manipura chakra and on air tattva in Anahata chakra.
ForAkasha (ether) tattva concentrate in Vishudha chakra.For the
purification of Pranamay kosha concentrate on Anahat chakra
for Prana, Muladhara chakra for Apana, Manipura chakra for
Samana, Vishudha chakra for Udana and Swadhistana chakra
for Vyana vayu. For the purification of Manomaya kosha for
Samanya Manas concentrate on Ajna chakra, for Mahamanas on
Vishudha chakra, for Ucchamanas on Anahat chakra, for
Dedipyamana manas on Manipura chakra and for Sarvochmanas
in Swadhistana chakra. This way fifteen Omkars are completed.
Relaxation of body
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the head, neck, shoulders, hands, chest, belly, back, hips, thighs,
legs and fingers, all should be relaxed. The eyes should be half
closed. Complete closing of the eyes can cause sleepiness
during meditation.
Soham pranayama
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Chitta along with Prana enters the Sushumna nadi, then the
Dharna of the Devatas of the five basic elements is completed.
Process of Dhyana
Jyoti Dhyana
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entities give Darshan through the flame or you can visualize the
Ista Deva in the flame.
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and covering the head.
Practice this Dhyana until the form loses its limits and
fads in to the limitless expanse of consciousness, in to which the
mind sinks. One should understand that what comes about in
meditation as one moves deeply, is not the thinking of light, but
the forgetting of the body and thereby the direct experience that
the body is not oneself. This is the stage of contemplation when
the body is totally forgotten. It can not be forced. It comes about
by itself and is the stage that naturally follows correct
concentration.
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in to meditation. Meditation is entirely above senses. In the
stage of meditation the meditator, the object of meditation and
the process of meditation have fallen away, and there is only
One that is Parmatman. All that may change has fallen away and
Tat-Twam-Asi, That Thou Art, is the state that exists.
Dhyana-yoga-Samadhi
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plane altogather, the thinking principle (Manas), separated from
the body and firmly united with Parmatma. In deep sleep also
both body and mind are inactive and only the self is in existence
and there is a strong happiness but at that time the man is
ignorant of that happiness. However that happiness is only
known afterwards as memory, just a thought, it is no reality.
Till any of your senses (ear etc) are working a bit you
are in meditation. When the senses are completely merged in
Atman then it is a stage of Samadhi. When Jivatman and
Parmatman become one then the stage of Samadhi is reached.
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The feeling becomes stronger that, ‘ I am Brahman (the
Absolute) and nothing else, my nature is pure existence,
consciousness and Bliss (Sachidananda), eternally free, the only
true Self. Parmatman resides in the heart in the size of a thumb.
This Parmatman can be known by Dhyana. The pure concept
regarding union of Jivatman and Parmatman is Samadhi.
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Kundalini yoga
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For cleansing any chakra the sadhaka has to meditate on
that chakra.. Repeat Bijakchara of the chakra while
concentrating on it for as much time as possible. This is an
excellent exercise for cleansing and vitalizing chakras and
moving Kundalini shakti. Handle one or two chakras at a time.
Energy itself may pick the chakras it wishes to work on, let this
happen. When finished diffuse the energy through out the body,
never leave it concentrated on one area. Visualize a red flame
burning out all the dross and negativity in the chakra, cleansing
it for purer energy flow.
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the blessing, a blessing and recharging force. You may end this
exercise by diffusing the energy in the body or taking them to
the crown chakra and combining them with the Divine energies,
letting the combination shower over your system.
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Though the major portion of the Kundalini shakti is in
sleeping stage in Muladhara chakra, each of us is born with
some of the Kundalini shakti already flowing in the form of
Iccha-shakti (Laxmi), Jnana-shakti (Sarsvati) and work-shakti
(Kali). The amount available determines whether a person has
low intelligence, is a genius or is somewhere in the middle. The
energy in the form of Kundalini is the potential energy and
which is available, is the dynamic one in the form of Prana
energy.
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The sadhaka may use one of the above methods or a
combination of the methods. This is according to the spiritual
growth of the sadhaka. Rousing of Kundalini and its union with
Bhagwan Shiva at the Sahastrara chakra effect the state of
samadhi and mukti.
Sukshma Dhyana
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subtle one, which leads to the union of Atman with Parmatman,
the goal of Samadhi.
Kundalini-Yoga-Samadhi
269
The static Kundalini Shakti in Muladhara chakra
affected by yogic processes becomes dynamic and ascends
through the sushumna nadi through various shakti chakras and
unites with God Shiva in Sahastrara chakra. The two poles are
united in one and there is the state of consciousness, called
Samadhi. This is Chaitnya Samadhi. Yogis are of the view that
no samadhi is possible without awakening the Kundalini. When
the Yogi attains the highest stage, all his Karmas are burnt and
he gets liberation from Sansar-chakra.
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all the time. You find joy in everything. You experience
happiness in times of happiness, but you are also able to
experience happiness in the midst of sorrow also This is the
greatness of meditation
Progress in Sadhana
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automatically, there should be no room for ego intervention of
mental activity.
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will get birth in the house of great persons so that he can
continue his sadhana.
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2. Kampan- tremor of the body and limbs
6. Nindra- sleep.
Visions of light
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of the chakras.
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Fruits of sadhana can be enjoyed when time comes. First purify
and steady the mind and purify the nadis. Then Kundalini will
be awakened spontaneously.
Divine Vision
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person of Divine vision is known as a Raja Yogi. He retains
some body identification, and thus continues to live with the
body. King Janaka reigned for many years as a Raja Yogi.
God-Realization
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is blocked. With pure mind and the pure heart, one may see the
reality of himself reflected and this constitutes Self-realization.
This is Raja yoga. Just realize that Parmatman is with you and
in your heart at all times.
Jnana Bhumikayen
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Initial Benefits of Yoga Practice
279
You bring your emotions under control. The lower
human instincts- Kama (lust), Kroth (anger), Lobh (greed),
Moha (attachment), Mada (pride) and Matsar (Jealousy) come
under control so that the good human values- Sathya (rightness),
Dharma (right action), Shanti (peace), Prem (love), Ahimsa
(non-.violence) and Anusasan (discipline) are developed with
the result the man changes to a perfect human being. Yoga
discipline gives poise and tranquility and miraculously rebuilds
one’s life. The Yoga way of life deepens man’s understanding
and enables him to know God and his relationship with Him. He
can regain his lost divine glory if he practices, in right earnest,
the principles of Yoga. transmutes animal nature in to divine
nature and raises him to the pinnacle of divine glory and
splendor.
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This is the law. Think not negative thoughts, but calmly go on
with the sadhana. Be regularly at it. Withoutmissing a single
day, proceed onwards with your spiritual practice. Little by
little, the power accumulates and it will grow. Ultimately, the
cumulative force of all the continuous earnest sadhana done
perseveringly and patiently over a long period of life has its
inevitable grand consummation at the supreme movement when
it bears fruit in the form of blissful Realization.
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GLOSSARY
Achetan - Unconscious
Adhara - Support
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plexus.
Ananda - Infinitebliss.
Bhavana - Feeling
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Bhrumadhya - The space between the eyebrows
Brahmcharya - Celibacy
Chaitanya - Consciousness
Chetan - Conscious
Chit -Knowledge
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Chitta - Consciousness, it is the store house of memories.
Daivatva -Godliness
Deva -A God
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Consciousness.
Granthi - Knot
Indriyas - Senses
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Jala - Water
Jivatman - Self
Kosha -Covering
Krodha - Anger
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yogathe dormant Kundalini shakti is awakened and
taken to Sahastrara chakra when it is united with Lord
Shiva. At this stage the sadhaka remains in perfect
Samadhi.
Lobha - Greed
Mada - Ego
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invested with the power to protect and transforms the
one who repeats them.
Matsarya - Jealousy
Moha - Attachment
Nirvichara - Thoughtless
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formless.
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Prakriti - Nature, Matter. It manifests itself by means of three
basic qualities or Gunas, i.e. Sattva, Rajas and Tamas.
Prithivi - Earth
Shabda - Word
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Samskaras - Impressionson chitta which are taken from one
birth to another.
Sanatana - Oldest
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Siddhi -spiritual power.
Suddha - Pure
Sukshma – subtle
Sushupti - dreamlessstate.
Svapna - dreamingstate.
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controlling the intake of food and air.
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EPILOGUE
Current eating habits make man sick and weak. They shorten
man’s life and make advances on spiritual path practically impossible.
With satvik food, man can resist all diseases with fair success and
attain greater age. With satvik food man has at his disposal more
energy and becomes capable of greater physical and mental efforts.
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The next step for success in Divine journey is to control the
vagaries of mind. The mind has to be calmed down as in case of deep
sleep, so that the light of Atmancan be experienced. The mind
manifests its influence in the state of waking and dream. The mind
comes to a standstill in the state of deep sleep. The Self-
Realization can be achieved only when the mind stops working.
Every body gets deep sleep every day, but he remains unaware of
the Atmic light. or Self is realized only when the man gets Samadhi.
Hence all routes of Sadhana to gainthe state of Amanaska(when the
mind is merged in Atman) are aimed for Dhyana and Samadh.
When you are established in the truth that the Divinity in you
is all pervasive, you feel greatly energized. The realization of the truth
erases the difference between you and God, mine and thyne. The same
Self runs as an undercurrent in all elements of the world.
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that there is one eternal Atman, one universal Consciousness that
dwells in the hearts of all. This realization is achieved by practicing
Yoga. Practice deep meditation and attain Self-Realization and move
as a Divine being on this earth. This is the goal of life.
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About the book
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make a dent on your health. The Seers say, “Na Shreyo niyaman
viā”-No progress without constraint Control heightens power,
regulation puts it in to the best use.
299
Chapter 1 Panch kosha- deals with five layers of
Prakrati (Nature) encashing the Self. The Panch koshas are-
Annamay kosha, Pranmay kosha, Manomay kosha, Vijnanmay
kosha and Anandmay kosha. These koshas include the physical
body, the Subtle (Sukshma) body and Self. The Subtle body
includes Senses (Jnanendriyas), Mind (Manas) and Intellect
(Buddhi). The chapter also describes Shakti chakras.
THE END
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