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18 Matra is the Sanskrit word for second. 1 Matra is equal to 1 second.
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PRANAYAMA
level; whereas a Raja Yogi practices concentration and thus controls Prana. He comes down from a
higher level. They both meet on a common platform in the end. There are different practices for
different temperaments. For some the practice of Pranayama is easier to start with, for others the
practice of concentration.
There is neither rhythm nor harmony in the breathing of worldly-minded persons. A Yogi
practices regulation of breath to establish harmony. When the breath is regulated, when there is
harmony, the breath will be moving within the nostrils. The fruit of regulation of breath is
Kumbhaka. The breath stops by itself when Kevala Kumbhaka (absolute and pure retention of
breath) follows. The mind becomes quite steady. Then Samadhi (superconscious state) supervenes.
Regulation of breath and Kumbhaka are of tremendous help in the practice of concentration and
meditation.
Dear child! Take sole refuge in Pranayama. Be interested in the practice of Kumbhaka
alone, if the mind is solely turned towards Pranayama. The Bhagavad-Gita says:
Pranayama-parayanah solely absorbed in the control of breathing. Take due precautions at
every step. The practice of Kumbhaka produces tremendous heat in the body and thereby the
Kundalini is roused and sent upwards along the Sushumna to the crown of the head.
Before I begin to deal with the various Pranayama exercises, I propose to give some
preliminary instructions, which would enable you to practice them without any difficulty and attain
quick success in Yoga. The following are the most important:
(1) All the instructions given in the last lesson hold good here also. You will have to use
your common-sense and discretion throughout the practice of Yoga.
(2) The rule of celibacy will ensure quicker and better results. Those who cannot observe
this rule very strictly for one reason or another, should be very, very moderate in copulation.
(3) Be regular and systematic in your practices.
(4) A small cup of milk or fruit-juice can be taken with much advantage before the
commencement of the practice, and another cup of milk and some light tiffin half an hour after the
practice.
(5) Do not miss your practice even a single day except when you are seriously ailing from
some disease.
(6) To start with, do mild Pranayama with Puraka and Rechaka only for a month. A rigid
Pranayama-practitioner should abstain from all solid food. You can practice Pranayama while
walking also. This will suit some busy persons who have not much time to spare.
(7) Practise the various exercises prescribed below one by one, step by step. Never be in a
hurry. Never go beyond your capacity. Do not take up the higher exercise before completely
mastering the previous one. This is the master-key to achieve success in Pranayama.
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PRACTICAL LESSONS IN YOGA
(8) There should be a feeling of joy and exhilaration after the Pranayama is over.
(9) Do not twist the facial muscles while doing Kumbhaka.
(10) Do not take bath for at least half an hour after the Pranayama exercises are over.
(11) Avoid as much as you can too much talking, eating, sleeping, mixing with friends and
all exertion.
(12) Do not expect fruit after doing Pranayama for 2 or 3 minutes only for a few days. At
least you must practice for 15 minutes daily in the beginning for some months.
(13) Success in Pranayama can be gauged by the duration of Kumbhaka. By slow and steady
practice you will be able to retain the breath for at least 5 minutes. Real concentration of mind
ensues when the breath is suspended.
(14) If you want rapid progress in Pranayama, you must have four sittings daily, at 4 a.m., at
midday, at 4 p.m., and at midnight. You must do 4x80=320 Kumbhakas altogether.
(15) As there is always some drowsiness and laziness when you get up from bed, do a few
Kumbhakas just to drive off the drowsiness and to make yourself fit for meditation.
In the first stage of Pranayama you will have perspiration of the body. You will experience a
tremor of the body in the second stage. In the third stage levitation manifests. In the final stage the
Prana goes to the Brahmarandhra (the Hole of Brahma) at the top of the head. Sometimes the
practitioner may jump like a frog. When you perspire, do not use a towel to wipe off the
perspiration. Rub it well on the body itself with your hands. This will give firmness and lightness to
the constitution.
Exercise
I
(a) Sit on your favourite Asana before your Beloved Deity in your meditation room. Close
the right nostril with the right thumb and slowly inhale through the left nostril as long as you can do
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