VI
Close the right ear with the right thumb, and the left ear with the left thumb. Press the right eye with the right index finger and the left eye with the let’s index finger. Place the middle finger of the right hand on the right nostril, and the middle finger of the other hand on the left. Let the ring fingers of the two hands press upon the upper lip, and the two tiny fingers upon the lower lip. Now inhale through both the nostrils as much as you can do with comfort; immediately close both the nostrils and swallow the breath. Retain the breath inside as long as you can do with comfort and exhale it slowly. This is Shanmukhi Mudra. “The Yogi, by having thus firmly confined the air, sees his soul in the shape of light. When one sees, without obstruction this light even for a moment, becoming free from sin, he reaches the highest end. The Yogi, free from sin, and practising this continually, forgets his physical, subtle and causal bodies, and becomes one with that Soul. He who practices this in secrecy, is absorbed in the Brahman, though he had been engaged in sinful works. This should be kept secret; it at once produces conviction; it gives Nirvana to mankind. This is my most beloved Yoga.” (Siva Samhita: Ch. V-22, 23, 24, 25, 26).
VII:RHYTHMICAL BREATHING
The breathing of worldly people is irregular. In exhalation the breath goes out 16 digits, and in inhalation only 12 digits, thus losing 4 clear digits of breath in every act of inspiration and expiration. Now just imagine how much Prana is wasted every day by you at this rate! If you can inhale 16 digits of Prana as in exhalation, everything is all right. There is absolutely no loss then. You will have rhythmical breathing. The Kundalini will be roused. Moreover, by practicing this exercise and making it part and parcel of your daily life, you will enjoy perfect rest, a rest that you have never known or enjoyed even in your deep sleep.
The one striking feature of rhythmical breathing is that the time-unit is the same both in inhalation and exhalation. This is done in the following manner: Inhale till you mentally count 6 OMs and exhale till you count mentally 6 OMs. This is breathing in and out in a measured and harmonious manner. This kind of breathing will harmonise the whole system.
There is another variety in rhythmical breathing. You inhale through both the nostrils till you mentally count 4 OMs, retain the breath till you count 8 OMs and exhale through both the nostrils till you count 4 OMs. Then retain the breath outside (external Kumbhaka) till you count 8 OMs. These four processes constitute one Pranayama.
Do this as many times as your strength and capacity would allow. Gradually increase the duration of inhalation and exhalation till you count 16 OMs. There is no hurry. Enjoy every breath you inhale and exhale. Enjoy also the retention of breath. Pay good attention to the rhythm throughout. Feel the rhythm throughout your system. By slow and gradual practice with zeal and enthusiasm, you will attain perfection. Weep not! Grieve not! You are nearing the goal now, my child!
VIII:KAPALABHATI
Kapala means a skull and Bhati means to shine. Because this exercise makes your skull shine, it is called Kapalabhati. It is a wonderful exercise to cleanse the skull nicely. This exercise also does not come under the category of Pranayama, but as it is a breathing exercise, it deserves a place of honour.
Sitting on your usual meditative-pose, do Puraka and Rechaka so vigorously that you perspire profusely. There is no Kumbhaka in this exercise. But Rechaka plays a prominent part. Puraka is mild, slow and long and is best done by releasing the abdominal muscles, while Rechaka is forceful and quick and is done by contracting the abdominal muscle with a backward push. The important point to remember while doing this exercise is to keep the body, head and neck erect, and not to bend even a bit. In the beginning you can have one round only consisting of 10 expulsions in the morning. That will suffice. In the second week you can do the same in the evening also. In the third week have two rounds in the morning and two in the evening. In this manner you can cautiously and slowly increase 10 expulsions to each round till you get 120 expulsions per round.
The benefits of this exercise are even more alluring. The respiratory system and the nasal passages are thoroughly cleansed, the spasm in the bronchial tubes is removed, asthma is cured, the apices of the lungs are nicely oxygenized, consumption is cured and the impurities of the blood are eliminated. The circulatory and the respiratory systems are toned up beautifully, and the practitioner enjoys blooming health and vigour.
IX:SURYABHEDA
Sitting on your favourite meditative pose again and closing the eyes, inhale through the right nostril, retain the breath by forming Jalandhara Bandha till perspiration flows from the tips of the nails and the hairs of the body stand on end, and then exhale through the left nostril slowly. Of course in this exercise you cannot reach the point of perspiration at the very outset; but gradually increasing the period of Kumbhaka you will by all means attain it. By the constant practice of this Kumbhaka, cephalalgia is relieved, coryza is cured, and the worms in the frontal sinuses are expelled.
X:UJJAYI
The practice of this Kumbhaka enhances the personal beauty of the practitioner. Assuming again your favourite pose, inhale through both the nostrils in a smooth, methodical and uniform manner till the inspired breath fills the space between the throat and the stomach with a noise. Retain the breath as long as you can comfortably do and then exhale slowly through the left nostril. The striking feature of this exercise is that a mild, uniform, continuous and peculiar sound is heard due to the partial closure of the glottis.
This Kumbhaka is also practiced while standing or walking. Then instead of exhaling through the left nostril only, you can exhale through both the nostrils. In any case, start with three rounds and add one round every week gradually.
The practitioner of this Kumbhaka gets rid of pulmonary, cardiac and dropsical diseases. All diseases dependent upon deficient inhalation of oxygen are cured.
XI:SITKARI
Folding the tongue in such a manner that the tip of the tongue touches the upper palate, draw the air through the mouth producing a sound of c. c. c., retain the breath as long as you can without the feeling of suffocation and then exhale through both the nostrils. These three processes constitute one round. Start with three rounds and add one round every week.
This Kumbhaka increases the beauty and vigour of the body, removes hunger and thirst, indolence and sleep and makes the whole body cool. Many diseases of the blood are cured.
