PREFACE

Varuns son Bhrugu prayed his father Oh1 worshipful! Kindly teach me
Brahma J nana, the spiritual knowledge. Varun answered Dear Vrugu! Be
desirous to know the impersonal ultimate, from whom the entire cosmos
manifests; getting manifested remains alive, and dissolves in him at the end.
As ordained by his father, the son started austerities to know the all pervading
spirit of the universe. After pronged ascetic practices, knowing all the
domains of Brahma pervading in the gross world, Bhrugu reached his father.
His father told again Dear son! Try to know Brahma through austerities.
Performing austerities Bhrugu could know all the domains of the world of
life-force. Again he approached his father. Thus performing austerities in
sequence, he knew all the domains of the world of mental faculty, world of
acquired knowledge and at the end that of the world of bliss. The fifth hymn
of the third creeper (chapter) of Taittiriyopanisad declares That Bhrugu
could know that bliss is Brahma. All living beings/creatures get manifested
from bliss.
Awakening of the pentad sheath could be understood through this sacred
tale. This is Pentad Faceted Gayatri Accomplishment. Gayatri accomplishment
is such an austerity of summa bona that brings brimful of peace, happiness
and prosperity in individual as well as social life of man. Anta urja jagran
sadhna is in a way higher level of Gayatri sadhna to arouse the pentad
sheath. Havisanna cleanses the gross body, whereas soham sadhna and
pranayam help awaken the sheath of file-force. Tratak sadhna (Bindu -
yoga) helps animate the mental sheath. Atmabodh-tatwabodh sadhna arouse
the sheath of wisdom. Swadhyaya-ambrosial thoughts of the reverent
preceptor foster this. Nadyog sadhna awakens the sheath of bliss. Meditation
along with chanting and depth of it (jap) help the above.
Like resurrection of life-force (pran prtyavartan), accomplishment (sadhna)
of arousing the inner energies (anta urja jagran) has been ascertained for
rectification of individuality and higher ascetic excellence. Accomplishing
the sequence of austerities rightfully devoting the mind with emotional
perceptive, one would feel total spiritual transformation in oneself.
Raj yoga (Astangyoga)
Royal yoga, eight-faceted yoga it is unity of consciousness
Rajmarg (highway) means common-path on which anybody
can move. Rajyoga developed by the great ascetic Patanjali,
having eight facets, is similarly a yoga method anybody could
accomplish easily and progress. 1.
1.Yam (Self-control): applied-life lived with all living beings
made genuine, serviceable
honest and pious having (following) the five ascertained
self control is yam
Satya(Truth): words told barely as it is only is not the truth,
but need be beneficial for all.
Astheya (Rightful living): it means living on rightfully earned
food (money). Reflect, am I consuming the things rightfully?
Are none has the share in it? Am I not taking more than what
is my due share? Am I not taking without sharing with others?
Ahinsa (Non-violence): essence of it is to be free from spite,
enmity worshipping of love/affection and not to be strayed,
scared by death.
Brahmacharya (celibacy); it is controlling the senses - body,
mind and speech all integrated.
Apar i gr aha (non-acceptance): not to amass things
unnecessarily, beyond need.
2. Niyam (Principles): Turning things (maters) related to body,
sense organs and inner core honest, pure and pious. This
has five facets:
Sauch (purity): keeping the body, cloth, house and all things
serviceable clean and pure body with water; mind with truth.
Santosh (contentment): to remain cheerful in all circumstance
is its essence.
Tap (penance, ascetic fervor): bear afflictions for noble cause.
Swadhyay (study of the self): study about the Self prepare
for worthy, suitable mental makeup, mental field. For the
purpose perusal of goo and holy books is indispensible.
Iswar-pranidhan (god-attention, attainment): attaining god;
taking his advice like of a friend. - Befitting and beneficial
answers comes from the inner core.
3. Asan (Postures): the very first aim of it is practice f sitting
few hours at a stretch steadily. Secondly, these provide
exercise to body parts, sinews and tendons it drives away
disorders, enhances capabilities.
4. Pranayam (Breath-exercise): together with purification of
the inner consciousness with yam-niyam, it turns body and
mind strong.
5. Pratyahar (Withdrawal): prayahar means disgorge,
vomiting out, throwing away evil thoughts, evil culture, evil
qualities, evil nature creating of suitable background to invite
excellent domains, prosperities. Eyes and so on sense
organs run after their sensual enjoyments. To restrain those
and apply those for cherished ends it aims at.
6. Dharana (Acquiring): the purport of is to acquire such
percepts helpful of attaining the cherished state of excellence.
7. Dhyan (Meditation): purport of meditation is letting the flow
of thoughts move in a particular direction; to save it from
strayed flight. Think deep on an ascertained aim for some
time - engage more and more in/with subjects established,
intently remain absorbed in them forgetting all other things,
perceptions; turn identical with the aim set.
8. Samadhi (Profound meditation state of trance): when
the inner thoughts remain (stand) fixed i.e. changeless on
things, it is the state of trance. In this state the agitated mind
plunges into deep abeyance, deep sleep with all its
capriciousness and volatility.
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ADVANCED SADHNAS OF TAPPING LATENT
ENERGIES OF HUMAN BODY
Introduction: Organs of sense perception are in incessant
pursuit of pleasure and comforts. For the reason of shifting
attentions, it is difficult to focus their manoeuvre on a
desired objective, which is the prerequisite of success in
any human endeavor. Being in a state of constant flux, with
endless chain of thoughts, mind cannot control the activities
of the senses adequately. Tap, in parlance of spirituality is
the exercise to discipline the perception organs and the
mind (i.e. eyes seeing, ears hearing, nose smelling, and
mouth tasting communicating and the mind reflecting).
Literally, Tap means heating, application of energy for
refinement, purification. To utilize the immense potentials of
human body, we resort to austerities of Tap. On performance
of Tap receptor centers (Chakras) of the body get activated
connecting us with the ultimate reservoir of cosmic energy. In
a way or other, this is the secret of success great men have
accomplished.
After profound research and experimentation, our
revered spiritual preceptor (gurudev) has selected these
exercises of Tap from disciplines of Gayatri to bring forth talent
in men; it is Vyakti Nirman. After accomplishing himself for
long 24 years since 1926, he succeeded establishment of a
vast structure of Gayatri Mission and lunching of the epoch
making global movement, Yug Nirman Yojna for resurrection
of ethical values in mankind. Under his patronage and
guidance series of accomplishment (Sadhna) sessions were
organized. Partaking in those, millions with their families have
transformed their routine, monotonous; stress filled life style
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giving new meaning to life, turning selfless, munificent and
dedicated social workers. Many have voluntarily committed
to devote their time, resources and endeavors for the noble
cause.
Strict discipline of the special austerities
From the very beginning of accomplishments till the end, the
accomplisher has to remain secluded in the cottage
maintaining quiescence in retrospective mood. To have
glimpse of Akhand Deep, the incessantly burning ghee lamp
since 1926; for taking medicinal extract (Kalk/Kaddha) and
partaking in Yajna (brunt sacrifice) they come out of the
cottage. The entire remaining time is devoted for delving
deep into the inner consciousness and intensive
introspection. Food, Ganga water and Prajna Peya (herbal
tea) would be made available at the place of austerities.
Havisanna Roti (bread-cake suitable for burnt sacrifice),
medicinal sauce (a sweet pickle), needed amount of Dalia
(cooked beaten wheat) and Khichdi (dish of rice and pulse
boiled together with ghee and little bit of spice) would be
available. Nothing other than these the accomplishers are
to take. Nearly six hours for accomplishments and two hours
for self-study and reflective deep thinking are to be devoted.
Antah Urja Jagran Sadhna Satra (Sessions of
Animating Inner Energies)
To awaken the inner energies, higher level of austerities is
applied. Before entering the session, it is necessary to have
a good practice of these austerities. Complete information
as regards to accomplishments would be availed from the
guidelines (directory) concern. Well, if available, one may
go through that; otherwise it would be availed in the cottage
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(room) meant for austerities. No companion is allowed
unless it is permitted. Seriously ailing persons should not
partake in the session even though availed permission to
undergo the austerities.
NISKASAN TAP
(The preparatory sadhna of confession)
We have to start these sadhnas like writing on a clean slate.
Before dyeing the cloth is cleaned. In Niskasan Tap, at the
very outset of sadhna, the sadhak is required to carry out
deep introspection and make a sincere, honest confession
of past misdeeds before the Guru and God with no
reservations and hesitation. J ust as one opens his heart to a
psychoanalyst to get rid of stress and strain, the sadhk
narrates those habits, shortcomings, past inappropriate
deeds that pose obstacles for spiritual progress.
For carrying out Niskasan Tap conceptualize that you are
seated in the benevolent environment of the living pilgrimage
at Shantikunj charged with spirituality of the Yug Rishi. Invoking
the Guru; reverently express your gratitude for being permitted
to carry on these sadhnas. Pray, reaching deep into the
subconscious mind, he would graciously remove all the
unwanted elements and replace that with righteousness.
Now make these confessions:
In my past life I have knowingly or unknowingly
committed these sins..
People coming in contact with me accused me of . . . .
. . . . . . . . . . . . . but I am unable to understand the
reason; accepted that as correct and unable to reform.
Things that inflate my ego: . . . . . . . . .. . . . . . . . . ..
I am frequently having these desires: . . . . . . . .
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I am jealous of antagonized, disrespectful towards . . .
. . . . .. . and it is being expressed in . . . . . .. manner.
Pray to the revered preceptor:
Besides the aforementioned vices, remove all my
other shortcomings obstructing ideal living as your
worthy disciple and as a follower of your ideology.
Activate and strengthen those traits, habits, capabilities
and talent which you consider proper and helpful in
living accordance to set norms and work requirements.
Afterwards, whenever one remembers something else, a
confession can be made in course of Atmadeo (Darpan)
Sadhna and during Tatwabodh Sadhna, as going to rest,
sleep at night.
LAYABADH SWAS (RHYTHMICAL BREATHING)
(Modulating time of inhalation and exhalation)
Be seated in a relaxed position with the back straight.
Modulate the time in the four segments of breathing as
described:
Time of inhalation (Purak) and exhalation (Rechak) is equal.
Half of it goes for both keeping the breath within and without
(Antah kumbhak and Vahyakumbhak); the ratio is: 1:1, :1/
2. For instance one needs count up to 8 while taking the breath
in, up to 4 retaining the breath in, up to 8 when breathing out
and up to 4 when retaining out. One may use some other clue
as of om or ram as unit for calculating time period.
Afterwards it is possible to coordinate this period with the
pulse rate.
While breathing, attention is focused on the tip of the nose as
if one is observing the movement of air in it. This exercise
calms the mind and enhances Pran, the life force.
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JAP (HYMN CHANTING)
There are three methods of enunciation/chanting of mantra/
hymn: one is Baikhari where the articulation is audible;
second is Upansu where articulation with lip movement is
audible only to the chanter; and the third is Manasik, mental
articulation. One may follow any of the three. The rosary used
consists of 108 beads. One may use the rosary or keep track
of number of hymns with the help of a clock. For J ap, time,
place and number of mantras articulated need be fixed for
better results.
Mantra consists of syllables of Sanskrit arranged in a unique
syntax. Successive chanting of these syllables creates a
paranormal symphony synchronous with fixed frequencies
corresponding to the deity being invoked. Human mouth works
here as an instrument creating these vibrations.
Purpose of mantra jap is to tune up this instrument creating
desired vibrations; but it should not be confined to the lip or
the mind only. It must reach the inner core vibrating it in unison.
It is like the musical instrument like Veena or Sitar
reverberating throughout in resonance. The tongue is
compared with the bow; its tip the arrow. Sense discipline
acquired through J ap like austerities provide the needed
strength to pull the bow and resoluteness of the Sadhak works
as the force to propel the arrow to strike the target. When this
happens (achieved) one gets the unique feeling of ecstasy
and bliss.
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DHYAN (MEDITATION)
Dhyan or meditation is an inseparable component of
J ap. In its absence, J ap reduces to mere muttering. If J ap
is the body, meditation is its soul. Meditation brings life to
J ap. Mantra words serve as means of conceptualization in
meditation. In Gayatri J ap, it is an absolute necessity.
Meaning of hymn solicit in us to wed up with cosmic energy
Savita in the sun, the subtle manifestation of cosmic bio energy
in all living organisms that represents absolute bliss, dispels
unhappiness and delivers from sin. We pray this energy
(Savita shakti) to guide our intellect towards righteousness.
When the hymn is digested, these divine virtues appear in
the Sadhak. He turns full of vigor; turns everyone happy; works
remove unhappiness in others; becomes sinless and acquires
virtues.
ARDHYADAN
While offering oblation of water to Savita in sun, we pray that
as it evaporates, dissipates in the infinitude space, it may
enlarge the horizons of our thoughts, emotions to encompass
the entire universe.
Soham Sadhana
Draw deep breathe forcefully; the sound that created by its
friction is similar to so.This sound need be perceived as
the sound produced by the person concern only. Exhale then.
The time occupied by forceful breathing out need be the same
to (equal to) the occupied time of breathing in. Now, the sound
swelling out while forceful exhalation made is similar to ham...
This is to be perceived as produced by the person.
With every such breathing cycle, chanting of Soham is
perceived that brings divine life force and stream of
consciousness into with the sound so... With every exhale
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sound ham.. it is perceived that the inner ego, narrow and
tarnished life wind, is expelling out. With the chanting of
Soham or the cycle of breathing, it is perceived that the
facile ego of our body frame and individuality is diminishing;
the divine consciousness is increasing, enhancing. Gradually,
we are turning the self same (at par with) He; That I Am;
and the chanting of Soham effectuates so.
Antah Tratak Sadhana
Sit in any suitable posture with strait vertebra. Place a lighted
lamp or a candle on a stool at a distance of 1 to 2 meters.
The height need be parallel to the eyes. See at the lamp/
candle with open eyes for some time; closing the eyes try to
perceive that at the pineal gland point. Keep perceive until it
fades away. When it turns sooty see the radiance opening
the eyes. Keep the sequence repeated.
Perceive that this radiance is a part of the far-flung,
fathomless radiance of the sun. Like that, there is a fragment
of the fathomless supreme radiance of the absolute being/
soul as radiance of the individual soul. In the limbs and their
sub-divisions of this body frame made of inert matters this
absolute/supreme radiance is shining as consciousness in
the form of radiance of the individual soul. Here, intently try
to experience that deeply in the inner core.
Atmadev (individual divine self/soul) Sadhana The
Mirror Accomplishment
Place the mirror in such a manner that it reflects clearly the
image from head to waist. See the reflected image for some
time. Try to see (perceive) an aura around the physical limits/
bounds of the reflected image. Then, closing the eyes try to
perceive the aura shining around. The sequence need be
repeated for some considerable time. Before it (the real
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preceptor) reveal all your sins and errors. Pray You know
everything; then why not stop (avert) it; why not restraining it?
Vent out all the auspicious wishes and pray for widening the
path for realization of those.
Khechari Mudra (symbol of the ultimate being)
Taking/Considering the tongue as the representative of all
the sense organs, made it touch the uvula. Perceive that the
Sahasrar, the thousand petal mystic circle, is capable of
receiving, attracting the divine stream from the cosmos. On
the basis of our perceptive resolve ambrosial stream could
be conducted-possessed and accumulated. Along with the
tongue, all the sense organs and innate instincts are turning
introspective progressive. Through these ambrosia is flowing
throughout our body; every limb, subdivision and cells are
getting influenced.
Nada Sadhana (accomplishment of resonance)
Turn the body completely loosened up; relaxed. Allow the
sound streaming out to resonant; resounded-agitated by
waves, and getting the body wave-washed. Feel/experience
the sound as a part of the vast-eternal absolute resonance; it
is bringing with it the expression and experience of all the
divine heart-felt, compassion, love and affection. Allow this to
transmit-resound-resonant in every fiber, every particle;
fragment.
Sithilikaran
(loosening): After taking exercise start loosening the body
as directed, guided. Allow the body to attain complete
relaxation. Send transmit innuendo and signal to every part
of the body through mental, psychic wave rapture, to free
tension; be relaxed and calm. With deep but light breathing
transmit this signal, indication from the sole of the feet to the
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upper part of the head. Then remaining calm, perceive the
entire body gradually, from tip to top, whether there is any
tension or pressure. If there is any, affectionately send urgings.
Feel the experience of floating on the banyan leaf, as a child
laying on ocean surface during the great dissolution (of the
world). Feel there laid on the fathomless;.feel everywhere
there is calmness.
Atmabodh Sadhana
For Atmabodh Sadhana, rising early in the morning after
Ushapan (morning drinks) or completing the daily lore, sit at
the place of austerity. Salute, pay obsequious to the preceptor
and the favored deity and assure them with resolve, to utilize
every moment of life meaningfully. Now perceive at the todays
life sequence: what are the things to be performed and where
to be cautious. After that worldly as well as spiritual life
sequence be ascertained and noted down. Keep the list before
always, so that, could be perceived at times and things are
complete duly. This will help to be free from tension.
Tatwabodh Sadhana
Completing daily rounds, sit on bed calmly straitening the
vertebra. Meditate on the preceptor and god. Perceive that
getting new life from them today morning, works had started.
Resolves that have taken in the morning whether completed
fruitfully or failed to accomplish, that is to be analyzed and
jotted down.
Repent for the errors committed; penitence be perceived.
Thank self for the intentness and pray the guiding entity to
help widen path of success; appeal, request With the life
and capability granted by you, as ordained by the discipline,
I have endeavored to live a life of an accomplished. Now, I
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submit all my success and failure and pray to offer everything
the world, society, business, family, body, mind and inner
core to You, oh! the supreme being.
Submitting everything You Have granted to your good self, I
have made myself light. Now I am ready to take rest on Your
lap dedicating myself to be free of concern. Kindly grant an
opportunity for this. If you are granting me another life, make
it a better entity, so that I can accomplish the duties and
obligations assigned by You.
PRIME INTRODUCTION
For higher level of accomplishments some important
meditational postures, breath exercises and body postures
(stylized positions) body compositions are mentioned here
that can be brought into use by the accomplishers. It is of and
for the entire body structure. Straiten the body: eyes half closed
or nearly
ASAN (SITTING POSITION)
closed; composed mental state; body immovable. This state
is considered most appropriate for meditation. Hands on the
lap; body motionless and in a well organized state/order
though at ease.
1.PADMASAN (LOTUS POSTURE): Place both the feet
crossed on the thigh, soles upwards, heels toughing the
hips (buttocks); head and backbone (vertebrate) straight;
shoulders at ease.
Benefits: body stability, calmness of mind; life force streams
through the susumna, the central vessel that run from the
loin to the brain; sharpens digestive power.
2.SIDDHASAN (PERFECTED POSTURE): Sit on left hill,
toes tucked into right thigh fold; left sole exerts pressure at
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the point between anus and place of genitalia. Fold right foot;
place right ankle on or near the left; heels one upon the other;
lock left sole in between left thigh and calf of the leg; place
hands on the knee. It can be practiced any leg upwards.
Benefits: Elevates life force; helpful in celibacy, equitable/
balanced blood pressure.
3.SIDDHAYONI ASAN (PERFECTED WOMB POSTURE):
This is meant only for females. Keep transfixed left heel on
the vagina valve; cause to stick left heel in between right thigh
and its calf; feel the pressure of left heel; place right heel on
the felt (heel) to exert pressure on the vagina valve; then transfix
the right heel in between left thigh and calf of the left leg.
Practice the procedure taking any leg up.
Benefits: As of Siddhasan.
4.VAJRASAN: Sit on the floor, kneeling; toes touching each
other; sit on the soles, heels touching the hips/buttocks; hands
on knees; palms up ward; concentrate on the breathing
process.
Benefits: Invigorates digestion; helps eliminate acidity, peptic
ulcer; disorders relating to hernia, piles, hydrocele and
menstrual flow. Best asan to eliminate lower part disorders
of sciatic and backbone; helps stream life force through
susumna and transmits sex power into the brain.
5.SWASTIKASAN: This is a simpler form of siddhasan; the
difference: pressure is exerted not on the midpoint of anus
and place of genitalia, but on its side.
Benefits: nice asan for persons suffering from muscle
pains.
6.SUKHASAN: Posture that is comfortable for the body.
Place left leg folded under the right thigh and the right leg
folded without exerting any pressure or pain; place the right
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leg folded and toes under the left thigh. Place hands on the
knees.
Benefits: Provides mental harmony without exerting any
stress to the body. For persons, unable to sit with any other
asan, this is the simplest and the easiest one.
7.BHASDRASAN: Sit with vjrasan; keep the knees apart
to maximum, but do not exert pressure. Let fingers of the feet
touch floor; keep apart the toes to the maximum; let the thighs
and muladhar touch the floor. Place hands on knees, palms
downward; concentrate sight on the nose tip.
Benefits: Most suitable asan for meditation; muladhar gets
stimulated; benefits of vajrasan also attained.
8.VIRASAN: Sit with vajrasan; raise right knee and place
right toes on floor near inner part of left knee; place right elbow
on right knee and chin on right palm; eyes closed and have
rest. Reverse the procedure with the left. Be vigilant on
breathing.
Benefits: increased concentration and mental peace. For
anus, lever and abdomen this asan is beneficial.
9.DHYANVIRASAN: Place left foot on the right, right heel
touching left thigh and left heel touching right thigh; place right
knee on the left and hands on knees or on the toes whichever
is easy. It can be practiced reversibly.
Benefits: It massages the loin, the hips and the reproductive
parts turning well nourished.
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PRANAYAM
Ujjayi Pranayam
Ujjayi Pranayam (elevation winning over the senses) is made
with words Ut and Jayi joined together. Ut means rising up
and J ayi means to win over the senses, that means it helps to
develop life (life-force) winning over the senses. Visuddha
Chakra, the throat circle or the purificare circle is situated at
the throat that strikes coordination and harmony between the
mind, intelligence and the heart. That is why this breathing
exercise is performed, activating the throat circle. This
Pranayam fetches peace along with warmth to the body. It
expels sleeplessness. It is helpful for patients of blood
pressure. It eliminates ailments of blood, bone, marrow, fat,
virility (seminal fluid), skin and flesh.
Sit with meditative posture. Bend the chin a little. Inhale (draw
breath i.e. breath in) with a rustling sound; pause a little as
such; then exhale through both the nostrils. Witness; be
conscious on the breathing during both the cases of inhale
and exhale. Let the breathing be long and rhythmic. After a
little, fix attention at the throat. Feel as if the breathing in is
affecting not through the nostrils, but through a tiny hole in
the throat. The breathing sound should not be very deep;
need be audible only to the accomplisher; others, except
very close should on no account could hear that.
Bhramari Pranayam
This Bhramari (bees song) Pranayam (breath-exercise)
mainly aims at bringing mental peace. Along with the aim set,
it also brings strength to lungs like other Pranayams. In
practicing this breath-exercise; on hearing the sound of the
bees song (music), other divine sounds like that of the Aum/
Om and so on are heard gradually, whereby mental peace
and enthrall fascination enhances.
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Sit in meditational posture. Close ears with the help of index
fingers. Deep breathing is affected thorough both the nostrils.
Like (imitating) the bees song (humming), exhale making a
deep low serene sound. The humming should be melodious,
even and incessant. The sound need be so sweet and soft
that its resonance could be experienced (felt) on the edge
(periphery) of the fore-head.
Shaktichalini Mudra
Shaktichalini Mudra (posture of streaming energy) can be
termed as one special breath-exercise. In case of common
Pranayam breathing in through the nostrils, life stream is
brought (taken) up to Muladhar (the root or genetic circle) and
then brought back up to the nostrils, then it is exhaled. This
act of life-transmission when performed through the genetic
circle, it is called Shaktichalini Mudra. By it anus muscles are
strengthened. Defects of rectum such as constipation, piles,
hemorrhoids, decline of the womb and the rectum are warded
off. Draining out the life force is arrested by this Pranayam;
personality is turned talented & trenchant.
Sit in meditative posture. Inhaling through left nostril perceive
that the life wind is entering into the anus and the genetic
opening. The air inhaled is kept at rest, arrested inside the
lungs; Mulabanddha and J alandarbanddha are applied. It is
perceived that the life stream is reaching the Shahasrar (the
crown circle) from the root circle (Muladhar). Exhaling through
the right nostril it is perceived that the contaminated life wind
is expelling out through the holes of anus and urethra/ genetic
opening Applying Mulabanddha, Uddiyanbanddha and
J alandharbanddha, Bahyakumbhak (arresting the air
exhaled outside) is affected (completed). It is to be perceived
that the life stream is flowing up wards through the path of
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vertebra. Likewise, inhaling through the right nostril and
exhaling through the left, this breath-exercise is performed.
During Antahkumbhak and Bahyakumbhak (arresting the air
inside the lungs and outside after) no extra pressure is
applied.
Anuloma Viloma Pranayam
Practice of Anulom Vilom Pranayam is a greatly strengthening
one for the accomplisher. To animate, arouse inner or spiritual
strength controlling the mind is essential. Through this
Pranayam concentration of the mind is achieved; cognitive
circle is animated. By it Ida and Pingala Nadi (left and right
vessels running from the loin to the head, respectively) get
purified. It helps to up keep the harmonious equilibrium of life
force.
Sit in meditative posture. Breathe in deep through the left
nostril; perceive that the air reaches the inner centre point of
the eye brows through the nostril. Arrest the inhaled air
(breath) for sometime; meditate on the radiance at the
cognitive circle. The breath can be arrested to capability and
at ease; then breath out through the right nostril. It is to be
perceived that the contaminated air is going out through the
edge of the nose. Arrest the breath outside for some time.
Meditate on the radiance at the cognitive circle. After that,
repeat procedure breathing in through the right nostril and
exhale through the left.
Pransanchar Pranayam
Through Pransanchar Pranayam (life streaming breath-
exercise) bringing of the life-wind reaching blood-vessels feel
conscious of it transmitting through the entire body. Thus the
body is made capable of assimilating the impact of all the
oter Shaktichalini Pranayams.
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Sit calmly straitening the vertebrate. Meditate with the
grace of the entities of the preceptor ascetic, the place of
austerity is filled with the flow of divine life force. Influenced
by our reverential invocation and manoeuvre and impact of
meditative direction; guidance of the preceptor, the divine
consciousness and perception are heading towards us. With
motherly affection, it is enfolding us through.
Deep, gratifying breath is drawn into through both the nostrils.
Inhaled air is arrested inside for the half the span of time
period that is taken in for breathing in. Exhale slowly. Time
period (span) of inhale and exhale should be the same. Arrest
breathing; span of arresting air inside and outside should
be the same.
While breathing in, it is to be perceived that the divine life
stream is being made to reach every part of the body in great
reverence. While arresting the breath inside, it is perceived
that the fresh divine life wind is entering the body and the
stale one is going out away. While breathing out perceive
that the ailed life wind is being driven out and the fresh divine
life wind is radiating inside. Every limb parts and organs
of the body are getting enraptured.
Anulom Vilom Suryavedhan Pranayam
To awaken Kundalini Mahashakti, the coiled serpent goddess
of energy par excellence, great amount of life-force is needed.
This need is accomplished with the sun-penetrating breathing
exercise (Suryavedhan Pranayam). Enhancement of life-
force, life-energy helps widen path of success of
accomplishers in both the spheres, material and spiritual. This
also sanctifies mind and intellect. This Pranayam eliminates,
cures rheumatism; serves as an antidote to worms. Sit at
ease taking a comfortable posture palpable for fifteen minutes.
20
Feel, experience as of enveloped, engulfed by the divine aura
of the holy-place-perception and entity of the preceptor. Start
breathing in through the right nostril pressing the left in
Pranayam posture. Meditate that as of stream of sunrays
mixing with air is entering into the body trough the right vessel
Pingala and turning the limbs vigorous with the warmth it
carries. Arrest the breath inside for some time and perceive
that the air thus drawn is collecting at the navel circle; sun
circle (surya chakra) is turning brilliant; radiance is increasing.
Breathe out through the left nostril and perceive, meditate that
the contaminated air that makes the sun circle deem with
dregs is going out by exhale through Ida, the left vessel, tuning
pale. Keep the lungs empty as long as could be. It is to
perceive that the life-wind gathered at the navel circle as life-
cluster is rising up like tongues of fire above, through the
central vessel Susumna radiating, brightening the upper part
of the belly, the lungs and the throat.
Reverse the process: that is, to inhale through the left, to
arrest inside, exhale through the right and arrest outside.
While breathing into, it is to be perceived that the brilliance
of the sun is accumulating at the navel circle. During
Antahkumbhak (arresting breath inside) it is meditated upon
the percept that it makes the navel circle, the sun-circle
radiant. While exhaling, it is to be perceived that the
contaminated wind (breath) is going out. During
Bahyakumbhak (arresting breath outside) it is meditated that
the pure and clean radiance of the sun is rising up through
the path of Susumna. Feel experience a divine brilliance
inside dazzling with brightness.
Drawing through the right and breathing out through the left;
again drawing through the left and exhaling through the right
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completes a single cycle of Suryavedhan Pranayam. Have
such three cycles. The remaining time is devoted to rhythmic
breathing and experiencing peace anda calmness.
Nadisodhan Pranayam
Errors that creep into life-style of man due to ignorance or
negligence create accumulation of dregs, impurities in the
body. These impurities turn the entire net work of blood
vessels contaminated, rancid, dirty and obscure. During
breathing exercise clean, pure air drawn burns and throws
out the impurities by bringing life force, life energy into the
system. Thus turning the blood vessels clean and pure; blood
circulates in the entire body unobstructed. And thus the state
or faculty of consciousness and vigor of the body enhances
more.
Sit in an easy posture straitening the vertebra. Be in
Pranayam posture. Draw deep breath through the left nostril
closing the right and take the breath up to the navel circle.
Meditate, perceive that a pale, yellow light, radiance like that
of the full moon is there at the navel circle and the air breathed
in is coming into contact. Arrest the breath inside as long as
practicable. Perceive that the breath drawn is turning cool,
radiant touching the full moon radiance. Exhale through the
same left nostril. Meditate that breath going out is turning
the Ida, the left vessel cool and radiant. Arrest the breath
outside for some time and repeat the process thrice Revere
the process. Purak, Antahkumbhak, Rechak, Bahyakumbhak
are completed through the right nostril thrice as done before
through the left. Here, it is meditated on the sun at the navel
circle instead of the moon and while breathing out it is to be
perceived that the breath is bringing warmth and radiance
into the Pingala Nadi, the right vessel.
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Now inhale through both the nostrils; arrest inside. Then
exhale through the mouth. Drawing and expelling breath thrice
through the left and the right; and drawing breath through
both the nostril and exhaling through the mouth; these seven
acts constitute one Nadisodhan Pranayam. Such three
Pranayams are to be performed (completed). The remaining
time is devoted for rhythmic breathing experiencing peace
and calmness.
The Three Postures
Mulabandha: While performing Pranayam drawing up the
opening of (contracting) the anus upwards, is called
Mulbandh. Contraction of the anus keeps the Apan (not to
drink) life wind steasy. Dropping down of seminal fluid is
arrested. Life force goes up arresting its dropping down.
Kundalini, the serpent goddess of energy par excellence at
the Muladhar, the mystic circle of life, the root circle,
regenerates consciousness; entrails, intestines, turns strong,
energetic; constipation is averted and blood circulation is
maintained at the optimal level.
Jlandhar Bandha: Bending the head to make it touch
Kanthkupa (throat cavity) is called J alandhar Bandh. Authority
is gained-established on breathing with this posture.
Perception texture-system turns powerful. In animating
Vishudha Chakra, the purificare or throat circle, it helps a lot.
Uddiyan Bandha: To draw back the intestines (of the belly)
towards the back is Uddiyan Bandha. Herein, it is tried to
draw the intestine up and made touch the back. It helps win
over decadence. Enhancing life force, this posture helps
accomplish longevity; by it inertness of the intestine is
eliminated. It helps greatly in curing ailments of the rear part
of the intestine, hydrophobia, jaundice, swelling of lever,
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diabetes, diseases of the bladder and so on. Wind-bile-mucus
disorders are eliminated by it. Opening of the Susumna and
bringing consciousness into the spleen circle, it resurrects/
animates the system easily. Heart patients and hypertension
patients should avoid this posture.
Aswini Mudra: It is the initial part of Mula Bandha. Contract
the anus; leave it loose. This activity is Aswini Mudra. This
Mudra turns anus muscles strong. Defects of the rectum like
constipation, piles and decline/ruin of the womb and rectum
it cures. Arresting the drainage of life force, it elevates it, and
helps develop spiritual progress.
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GENERAL INSTRUCTIONS ON PRANAYAM
1.Place of pranayam should be clean, airy, peaceful and neat.
Places near to nature like river, pond or mountain sides are
suitable. However airy rooms or house-tops would do. Breath-
exercises carried out in damp, foul-smelling and dirty places
could be harmful.
2.For pranayam morning and evening times are suitable. It
need be taken up at least six hours after food; but during
consuming hunger it is not be performed.
3.Pranayam need be carried out in meditative postures(asan)
like siddhasan, padmasan, vajrasan and son on; back-bone,
neck, waist, chest should be strait to derive good results.
4.To maximize benefits, food &drink, life-style should be
harmonious and well ordered. Going beyond decorum of life
never brings benefits in any practice.
5.Diet should be light, honest, amiable and soft. Bread, green
leaves, milk, ghee, daliya(beaten wheat boiled), khichidi,
fruits are excellent ones.
6. Hard-working and desirous of strong-athlete-body need
take amiable, well nourishing and easily digestible food.
7.In cases of (during) excessive ailing like fever breathing
exercises should be avoided.
8. rShitli, chandravedi, shitkai like pranayams should not be
carried out during winter; exceptions: persons of excessive
bile.
9.During summer bhasrika, kapalbhati, surybhedan like
pranayams should not be performed; exceptions: persons of
excessively humours-body. In places like the Himalayas
everyone can practice these.
10.Shitali, shitkari are prohibited for persons suffering from
wind-bile disorders.
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11.For concentration of mind and to avert capriciousness and
scattered thoughts it is beneficial to carry out bhramari, ujjayo,
shitkari like pranayams.
12.Maintenance of celibacy is the need for good results.
13.Keeping the belly light and free of constipation need be
thrived. This will provide accessibility and attainability to
pranayam practice.
14After breath-exercise 15 to 20 minutes (adequate and
manageable) rest is recommended.
15.The three bandhas (postures) need be applied whenever
felt needed to derive better result.
16.During pranayam expansion of the chest is recommended;
that helps development of the lungs and other related body
parts.
17.Persons practicing breathing exercises in view of
spirituality need take increasing time period for purak,
kumbhak; but not so much to feel suffocation.
18.For persons taking up pranayam to have good health time
period of purak and kumbhak could be lesser ones.
19.For better results breathing exercises can be started with
lesser doses and increased gradually. Capability of
performance is the criteria. Skillful guidance brings benefits
earlier.
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Relating to diseases:asan, pranayam,
bandh and aahar
Sleeplessness: savasan; bhramari; tratak.
Hernia: prajnayog, sarvangasan;, vajrasan; bhramari; aswini
mudra, mulbandh; get rid of constipation.
High blood pressure: sidhasan; sitali, bhramari, ujjayi
pranayam; avoid non-vegetarian food and spices.
Concentration loss: nadisodhan, bhramari, bhasrika
pranayam.
Acidity: vajrasan; nadisodhan, bhramari, sitkari; green leaves
and vegetables, seasonal fruits, sufficient water.
Constipation: tadasan; nadisodhan, sitkari; uddiyan bandh;
fresh fruits, green leaves & vegetables, enough of water.
Waist/Back pain: bhujangasan, tadasan; ujjayi, bhramari,
nadisodhan pranayam; vegetarian food, enough of water.
Kidney related ailments: prajnayog, bhujangasan, sarvangasan,
paschimottanasan; bhrasika, kapalbhati pranayam; avoid non-
veg. food, much salt, take enough of water.
Cancer: prajnayog; bhramari, nadisodhan pranayam.
Anger/Regentment: paschimottanasan; ndisodhan, bhramari,
sitali, ujjayi; mulbandh, sithilikaran, antarmaun; vegetarian.
Skin disease: prajnayog, sarvangasan; all pranayams; avoid
non-veg., oil spices, coffee, tea, sweets.
Anxiety: prajnayog, bhujangasan, sarvangasan; kapalbhati,
nadisodhan, bhramari, sitali pranayam; vegetarian food.
Chest pain: savasan; nadisodhan, bhramari, ujjayi pranayam;
sitilikaran; veg. food.
Depression: prajnayog, bhujangasan; bhasrika, kapalbhati;
veg. food.
Fat i gue: prajnayog, tadasan; nadisodhan, bhramari,
bhasrika; uddiyan, mulbandh.
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Asthma: prajnayog, sarvangasan, bhujangasan; nadisodhan,
bhasrika, kapalbhati pranayam; avoid things that increase
body humors (phlegm, mucus)
Diarrhea: prajnayog; bhramari, sitali; savasan.
Impot ency: prajnayog, sarvangasan, bhujangasan;
nadisodhan, bhasrika pranayam; mulbandh, aswini mudra.
Low bl ood pressure: prajnayog; bhasrika, kapalbhati,
nadisodhan; uddiyan bandh.
Di gesti ve di sorder: bhrasika, kapalbhati, nadisodhan
pranayam; uddiyanbandh; green leaves & vegetables, enough
of water.
Piles: sarvangasan; nadisodhan, bhramari; aswinimudra,
mulbandh; light, easily digestible vegetarian food, no non-veg.,
no spices, no oil, more of water.
Deafness: nadisodhan, bhramari; asans wherein body leans
back.
Di abet es: prajnayog, sarvangasan, bhujangasan,
paschimottanasan; nadisodhan, bhasrika; food according to
doctors advice; have morning walk.
Menstrual disorder: prajnayog, bhujangasan, dhanurasan,
paschimottanasan; nadisodhan,; aswinimudra, uddiyan,
mulbandh; vegetarian food; take medical advice .
Obesity: prajnayog; bhrasika, nadisodhan; no fats (oil & ghee)
veg. food, weekly fasting.
Sciatica: vajrasan; nadisodhan, bhramari; vegetarian food.
Slip-disc: asan that lean/bends the body back in slow motion;
bhramari, sitali, nadisodhan.
Cold: prajnayog, vajrasan; bhrasika, kapalbhati; avoid things
help increase phlegm. No milk and milk products.
Headache: savasan, tadasan, vajrasan; nadisodhan,
bhramari, sitkari pranayam
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PENTAD SHEATH MEDITATION
Panchkoshi dhyan-dharana (Pentad sheath meditation-
contemplation)
It is one higher level Gayatri accomplishment. Pentad faceted
Gayatri idol has five vestures of human consciousness.
Disembarking of these coverings leads to evident of the
nature of the supreme soul. These five sheaths/vestures could
be called the five treasuries. One greater than the other
domains remains unexplored in the inner consciousness.
Awakening of these human aspects leads to attainment of
radiant divine stratum. In the guiding principle for pentad
sheath meditation, there found five life aspects as put by our
reverential preceptor. These are: The five life winds pran,
apan, saman, udan and vyan that create elation in the
consciousness; The pentad aspects - fire, water, air, sky
(space) and earth that cause movement in the body frame, in
evident materials and un-evident flows. Capable
consciousness influences these. The five divine beings
Bhavani, Ganesh, Brahma, Vishnu and Mahesh attributing
strength, intelligence, attainments-power, development, valor;
and trenchant transformation. These five powers are also
present in the individual soul and responsible to turn this world
happy and well developed; The pentad sheaths as the five
subtle bodies of the individual stratum carry great importance.
1. Annamaya Kosh (The gross material vesture) The evident
body and the life-body made of gross matters can be seen
and touched. This vesture has two aspects visible i.e. gross
and invisible i.e. subtle aggregating one body-frame. In the
pentad sheath meditation inference made on gross
sheath actually is of subtle in its core aspect, so better
called jivan sarir, life-body frame. In spiritual literature this
29
gross vesture is perceived as life body. Food and drink of
ascetics may seem unhygienic and they seem under
nourished, still are healthy and have longer life span. This is
because of their well nourished life-body. Accomplishment
of the gross vesture is one nice procedure of keeping
thi s l i fe-body acti ve, wel l nouri shed, trenchant and
purified. Mid-point, center of this life-body is the navel.
Warmth that keeps life force alive, flow of blood, fighting
ailments, zeal and vigor all is its vivacity.
Meditation: Perceive with resolve and reverence that the sun
divine enters into the entire body as the fire of navel circle
enhancing vivacity and flow of novel life in the individuality -
activeness, zeal, vigor increases and apathy goes away.
2. Pranmaya Kosh (The vesture of vital airs or life winds)-
The life force: flow of bio-electricity assessed in the living body,
and the aura pervading in both the inner and outer field this
halo sphere is called the vesture of life winds. Significance of
bodily enthusiasm and mental zeal depends on the level and
degree of this life electricity. Gleam on the face, luster in
the eyes, elation of mind, brave temperament, valor and
vigor are the attributes of this flow, called brilliance or
talent. Radiance of this electricity spreading about the body
is the aura of brilliance. Life force pervading as the universal
life force throughout the cosmos can be attained, obtained in
desired amounts. That depends on ones worthiness.
Medi tati on: Meditate on savita shakti, the divine solar
energy; perceive it entering into, spreading through the vesture
of life winds, by way of muladhar chakra, the circle of vital
energy situated near the anus.; savita shakti joining body
electricity pervades throughout and enhances its capacity
million times. Meditate that in every tendon, in every facet, in
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every fiber flows this extraordinary divine solar energy bringing
the life aspect saturating with bio-electricity all through; turns
into brilliance; transforms the individuality vigorous,
impressive and spirited; enlivens everything.
3. Manomaya Kosh (The vesture of ratiocination or the
mental sheath).- It is the field of thought aspect wherein sub-
consciousness, consciousness and super consciousness all
incorporate each other. It is the confluence of the mind, the
intellect and the reflections (the thought process) mind
imagines, intellect discriminate and attains at decisions,
thought-process reflects; on habitual practice attains nature
in the thought process; thus can be termed as inborn faculty.
The integrated format of the trio is the mental sheath. Entrance
of this sheath is the cognitive circle, midpoint of the brows. To
awaken this circle, open the third eye or foresightedness
meditation aims at.
Meditation: To attain higher level sharpness in individual
consciousness, association of universal consciousness is
needed. The symbolic idol of that stratum is the sun-divine. It
is Savita. Perceive - brightness of savita entering into the
cognitive circle; the intellectual field of the body frame,
awakening the mental sheath; the entire reflective field of the
soul aspect, the vesture of ratiocination getting filled with
brilliance & energy representing savita. The state of the soul-
aspect turns likeness of stockpile of brilliance and lump of
excellence. In the sight stratum this brilliance turns wisdom
into sphere of perceptive consciousness. Entering of savita
into the mental sheath means consciousness turning
supreme wi sdom, turni ng everythi ng al l pervadi ng
ultimate stratum, with one divine truth. This state is the
r esur r ect i on of di scer nment and har mony. Thus,
reflections turning into their accepted form, establish such,
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similar state in other fields like reverence, devotion and faith
with the descendent of divine solar energy into mental sheath.
Perceive that the brilliance of spiritual wisdom, discernment
and harmony each enters every atom of the brain and resolves
take their solid, unfettering state.
4. Vijnanmaya Kosh (The vesture cognizance/intelligence):
The perceptive flow: vesture of cognizance is like of
consciousness discerned as supernatural capacity and
elevation of sympathy, kindness, warmth of feeling and
nobility, each concerning to the heart. This stratum of the heart
together with pious disposition is called the vesture of
cognizance in spiritual literature. Magnetic field created by
the sanctified heart circle attracts divine aspects from the
subtle world and thus completes the process of pouring it into
the stratum of the individual soul.
The more mature is the reverence, the more would be the
boons superb of the divine world drawn up, attracted.
Supernatural capability and vision descends, dawns upon,
from the subtle world with individuals valor and exertion,
human efforts.
Meditative contemplation:-Entering brilliance of the sun-
divine into the vesture of cognizance is acknowledged as
radiance, the flow of divine light full of impetus and capability
of progress, called vitality. This is higher an aspect than mere
impetus. From impetus encouragement of guiding the
direction like thing tickles down, but in vitality there is that
gleam with capability to push up, draw close, throw up and
toss up. Impelling of radiance in every tendon and fiber and
its impact comes as divine perceptive, heartfelt and wisdom.
Impect of radiance enhances goodwill and tender
heartedness like inclinations. Such implicit belief need be
32
there in the inner core. Experience - the self spreading-
pervading in the limitless strata. Kindness, implicit confidence,
development of divine knowledge, affection, compassion like
heartfelt disposition the body frame experiences in ecstasy.
5. Anandmaya Kosh (The vesture of bliss): Vesture of bliss
is that level of consciousness wherein one experiences his
soul-aspect. Perception of the Self has two flanks 1. ones
own absolute supreme consciousness; perception of the
absolute stratum and audience of the supreme soul; 2.
knowledge of real nature of things and relation between living
beings and the matter. On purification of this sheath
delightful exudation reflects. One, works in complete
detachment like an ascetic accepting everything as
ordained by God. Thus reflects the state of quiescence,
assuage. On meditation on vesture of bliss such
transformation comes into individuality that helps gradual
attainment of good fortune leading to divine life on earth.
Meditation: Meditate on savita entering through sahasrar,
the thousand petal circle into the entire sheath and pervading
through. If reverence in resolve, implicit belief and sharpness
prevails, magnetism of sahasrar could attract plenty of savita
shakti. It is experienced as kanti, brilliance. Kanti refers to
beauty with luster. Any charming and impressive feature
is termed as brilliance; but here it refers to soul, not
body. As such it is attained in the form of contentment,
grati fi cati on and peace: contentment i.e. satisfaction,
gratification i.e. delight, peace i.e. free of tension. These three
benefactions illustrate high cultured perceptive thought
process - gross body contented; subtle body gratified; causal
body quietude. In such a state, innate smile prevails; light
ecstasy reflects. Experience savita shakti entering the
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pentad sheath deep: full of feelings like one elation in pleasant
circumstances or like the body attaining warmth in sun-shine.
SELF APPRAISAL POINTS
1. Why to we are initiated by the reverent preceptor? (the
day of taking oath to live an ideal life; to lead towards
the sacred duties that oath taking is initiation)
2. Are we following those principles of initiation?
3. What is the aim of our life?
4. Could we able to mould ourselves according to the
wishes of the preceptor?
5. Are our attires, food habits and necessities fallow
national average norm?
6. Are we satisfied with the progress we made?
7. Are our thoughts, character and behavior set models
for people to follow and lead an ideal life?
8. Are we fulfilling our individual, familial and social
responsibilities?
9. Are we able to utilize our time (all the 24 hours) of our
life appropriately?
Ascertain the daily routine as follow: set (a) time of
rising early morning; (b) timetable of days activities;
(c) time of going to school/work (d) time ascertained
to offer for the family; (e) time for entertainment and (f)
time of rest/sleep.
10.Are we capable of devoting time for regular upasana
(divine proximity) and rendering service to people?
(equal time span need be devoted for god and spiritual
life (divine pursuit) that we devote for worldly life. Well,
if his much is not possible, at least half of that need be
devoted.
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Daily round of Antah Urja Jagran Sadhana Satra
Morning: 03.45 to 04.05 rising, atmbodh, prarthana
04.05 to 04.45 nityakarma. Vyayam
04.45 to 05.00 sithilikaran
05.00 to 0515 ujjayi pranayam
05.15 to 05.30 shaktichalini mudra
05.30 to 05.45 pran sanchar pranayam
05.45 to 06.25 panchakos jagran dhyan
06.25to 08.00 akhand deep darsan, havan,
prajnapeya
08.00 to 08.15 anulom vilom pranayam
08.15 to 09.00 mantra jap
09.00 to 09.30 nadyog, omkar dhyan
09.30 to 10.15 amritvani, aatmasamikshya
Mid-day 10.15 to 01.00 bhojan Prasad, visram, swadhyay
01.00 to 01.15 bhramari pranayam
01.15 to 01.30 soham Sadhana
01.30 to 01.45 jyoti avdharana
01.45 to 02.30 darpan Sadhana, aatmsamikshya
Afternoon 02.30 to 02.45 anulom vilom suryavedhan pran
02.45 to 03.15 amrut varsa dhyan
03.15 to 05.00 prajnapeya, swachhta,, swadhyay
Evening 05.00 to 05.15 nadishodhan pranayam
05.15 to 05.45 mantra jap
05.45 to 06.00 khechari mudra
06.00 to 06.15 nadyog
06.15 to 07.00 bhojan Prasad
07.00 to 07.15 sahaj laybadh swas praswas
07.15 to 08.15 amrutvani, aatmsamikshya
08.15 to 09.00 prarthana, tawabodh, nidra
Note: last day after 11 am concluding oath taking and bhojan
Prasad: dispersement.
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Pustak Mudra: Close the fist; place thumb on the folded
index finger.
Merit: Concentration increases due to activeness of the
subtle brain cells; leads to more knowledge acquirement in
shorter time. Any text (subject) turns easy to perceive/
understand.
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Healing through Mudras (Hand Postures)
The five elements of creation can be found in the five fingers.
Thumb: Fire(Agni), Index finger: Air(Vayu), Middle finger:
Space(Akash), Ring finger: Earth(Pruthvi), Little finger: Water(Jal).
Our body has been created out of the five fundamental ele-
ments. We fall ill when there is an imbalance amongst these elements.
With the help of our fingers, we can increase or decrease the ratio of
these elements and thus can maintain health and cure diseases. Some
mudras like Shunya Mudra and Apanavayu Mudra show their influ-
ence immediately. Some other mudras show their permanent influ-
ence after they are being practiced diligently for a long time. These
can be practiced for 45 minutes while walking or relaxing. On the
other hand, there is no limit on the duration of practice of some mudras
like Jnana, Prana, Pruthvi, Apana, Dhyana, Sahaj shankh and Shankh.
More practice leads to better benefits. Mudras should be practiced
with both hands. Mudras like Jnana mudra are beneficial even when
practiced with only one hand. Mudras performed on the left hand
benefit the right part of the body and vice versa. The pressure on the
fingers during the Mudra should be light and natural. Keep the re-
maining fingers naturally stretched.