39. A Yogi should always avoid fear, anger, laziness, too much sleep or waking and too much food or fasting. If the above rule be well strictly practised, each day, spiritual wisdom will arise of itself in three months without doubt; in four months, he sees the Devas; in five months he knows or becomes a Brahmanishtha; and truly in six months he attains Kaivalya at will. There is no doubt.
40. A neophyte should do Puraka and Rechaka only without any Kumbhaka for some days. Take a long time to do Rechaka. The proportion for Puraka and Rechaka is 1:2.
41. Pranayama in its popular and preparatory form may be practised by every one in any posture whatsoever, sitting or walking; and yet is sure to show its benefits. But to those who practise it in accordance with the specific methods prescribed, fructification will be rapid.
42. Gradually increase the period of Kumbhaka. Retain for 4 seconds in the first week, for 8 seconds in the second week, for 12 seconds in the third week and so on, till you are able to retain the breath to your full capacity.
43. Common-sense or Yukti should be used throughout your practice. If one kind of exercise is not agreeable to your system, change it after due consideration or consultation with your Guru. This is Yukti. Where there is Yukti, there is Siddhi, Bhukti and Mukti (perfection, enjoyment and salvation).
44. You must so nicely adjust the Puraka, Kumbhaka and Rechaka that you should not experience the feeling of suffocation or discomfort at any stage of Pranayama. You should never feel the necessity of catching hold of a few normal breaths between any two successive rounds. The duration of Puraka, Kumbhaka and Rechaka must be properly adjusted. Exercise due care and attention. Matters will turn to be successful and easy.
45. You must not unnecessarily prolong the period of exhalation. If you prolong the time of Rechaka, the following inhalation will be done in a hurried manner and the rhythm will be disturbed. You must so carefully regulate the Puraka, Kumbhaka and Rechaka that must be absolutely comfortable and perform not only one Pranayama but also the full course or required rounds of Pranayama. Experience and practice will make you alright. Practice makes one perfect. Be steady. Another important factor is that you must have efficient control over the lungs at the end of Kumbhaka to enable you to do the Rechaka smoothly and in proportion with the Puraka.
46. Suryabheda and Ujjayi produce heat. Sitkari and Sitali are cooling. Bhastrika preserves normal temperature. Suryabheda destroys excess of wind; Ujjayi phlegm; Sitkari and Sitali bile; and Bhastrika all the three.
47. Suryabheda and Ujjayi must be practised during winter. Sitkari and Sitali must be practised in summer. Bhastrika can be practised in all seasons. Those persons whose bodies are hot even in winter can practise Sitali and Sitkari during winter season.
48. Goal of life is self-realisation. “This is brought about by means of the subjugation of the body and the senses, the service to a good Guru, the hearing of Vedantic doctrine and constant meditation thereon” (Niralamba Upanishad). “If you are really sincere and if you wish to have a quick, sure success, you must have a systematic routine for Asana, Pranayama, Japa, Meditation, Svadhyaya, etc. You must be very careful in keeping up Brahmacharya. Effective means to control the mind are the attainment of spiritual knowledge, association with the wise, the entire abdication of all Vasanas and control of Prana” (Muktikopanishad).
49. Once again I will tell you that Asana, Pranayama, Japa, Dhyana, Brahmacharya, Satsanga, solitude, Mouna, Nishkama Karma are all absolutely necessary for spiritual attainments. One can hardly obtain perfection in Raja Yoga without Hatha Yoga. At the end of Kumbhaka you should withdraw the mind from all the objects. By gradual practice you will be established in Raja Yoga.
50. Some students who are studying Vedantic books think that they are Jnanis and they ignore Asanas, Pranayama, etc. They also should practise these, till they are perfect in Shat-Sampat of the Sadhana-Chatushtaya—Sama, Dama, etc.,—the preliminary qualifications of Jnana Yoga.
51. Do not hesitate. Do not be waiting to get a Guru who will sit by your side and watch you daily for a long time. If you are sincere, regular and systematic and if you follow rules and instructions of this book very carefully, there will be no trouble at all. You will undoubtedly get success. Slight errors may crop up in the beginning, it does not matter. Do not unnecessarily be alarmed. Do not give up the practice. You will yourself learn how to adjust. Common-sense, instinct, the shrill inner voice of the soul will help you in the path. Everything will come out smoothly in the end. Start the practice this very second in right earnest and become a real Yogi.
OM Santih, Santih, Santih!
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Appendix
Concentration on Solar Plexus
Solar plexus is often called the abdominal brain. It is an important centre of the nerves, connected with the sympathetic nervous system. It is located in the Epigastric region, behind the pit of the stomach on either side of the spinal column. It has control on the main internal organs of man. It plays a much more important part than is generally recognised. It takes an important part in the control of emotions and of various bodily functions. It is composed of white and grey brain matter. It is one of the most vital parts of the body. A blow over the solar plexus is well-known to boxing men as a ready means of rendering an opponent unconscious or at any rate helpless. It is the store-house of Prana. It is the power-house. It is the most important of all the Adharas (supports) of the body that are sixteen in number. It is a known fact that men have been instantly killed by a severe blow over the solar plexus. The solar plexus is literally the sun of the nervous system. When the sun is shining harmoniously, the whole of the physical system is harmonious. It radiates strength and energy to all parts of the body. Thoughts and Prana, when directed towards this centre through Pranayama, will stimulate and awaken the sunshine latent therein.
Sit erect in Padmasana or Siddhasana. Close your eyes. Draw the air slowly through the left nostril as long as you can do with comfort. Keep the right one closed with your right thumb. Repeat OM mentally. Then retain the breath. Have the attention well directed towards the solar plexus. Concentrate your mind there. Have the thought centred upon it. Do not make any undue strain of the mind or undue effort of any kind. Direct consciously the Prana to the region of solar plexus through the retained breath. Imagine: “I am breathing in Prana, happiness, joy, strength, vigour, love.” Then slowly exhale through the right nostril. Then inhale through the right nostril, retain it as before and exhale through the left. Repeat the process 12 times in the morning. Fear, depression, weakness and other undesirable emotions, which stand in the way of spiritual advancement, will vanish. You will become more and more confident of success in Self-realisation.
