The Doctrine and Practice of Yoga - swámi Mukerji A. P. (great book club books .TXT) 📗

when combined with much thinking will surely awaken your Latent Powers. Be not worried if progress be a bit slow at first. Keep up cheerful and work patiently. Things cannot but come your way if you don't give up but preserve to the last. Have infinite and unbounded faith in yourself. And, lastly, if you want to grow space in Wisdom and Power, persevere in deep breathing. Pranayam is the key to all spiritual success. "Spirituality is fullness of Breath." Almost all forms or Mental and physical weakness are due to imperfect and shallow breathing. Of all these instructions you practise nothing but the Breathing Exercise, your gain shall be great but in order to get all the results you must practise all the instructions regularly and methodically.

Your sex-force is under the direction of your sub-conscious mind which is quite amenable to your authoritative suggestions. Get control through your sub-consciousness. All you have to do is to let it to do its own work without adverse and negative suggestions and fear-thoughts. Say "No" vigorously to all adverse thoughts and shake them off from you. All health comes by letting nature alone.

BREATHING EXERCISE.

Find a quiet place as far as possible, where the air is pure and the surroundings soothing and pleasant. After a bath or a thorough rubbing of the body from top to toe, with a wet towel, on an empty stomach, take this exercise: Send a current of holy thought to everyone, on planes seen and unseen, north and south, east and west, engage in meditation—take anyone of the meditation exercises you like. When you are perfectly calm and relaxed, seat yourself cross-legged, assuming any posture that comes easiest to you, with head, neck and chest held in a straight line and the weight of the upper parts of the body resting on ribs. Keep the region about the waist quite free. Loosen the cloth there out and out. Now inhale air slowly and steadily through right nostril after closing left nostril with your finger as long as it takes to count sixteen mentally. Close both nostrils, holding the inspired air within and count sixty-four. Then very slowly exhale the air through the left nostril for as long as it takes to count thirty-two. You must begin with a 4 second inhalation, 16 second retention and 8 second exhalation. Instead of dry counting you might improve yourself decidedly by repeating the word "Fearless" as many times holding mentally that dominant idea back of the word. Practise 5 pranayamas mornings and evenings for one week daily. Increase to 10 next week. Work up to 20. Go slowly. Practise as long as you like, but not less than 6 months. Be serious and earnest. This is not for non-serious minds. This exercise will augment digestive power, steady heart-action, make the body light and the mind calm. It shall help also miraculously in your Soul-Unfoldment. During this practice be pure in all ways. Observe Bramhacharya. Practice mental concentration and spiritual meditation. Don't talk much with others. Don't encourage any but holy society. Don't sleep much. Don't work very hard. Keep your emotions well-in-hand. Be always engaged mentally and physically. Be hopeful and cheerful. Never encourage negative thinking. It shall do wonders for you.

PHYSICAL EXERCISE.

Exercise No. 1.

Stand straight, facing a corner of the room with bare feet about 14 or 15 inches from the corner itself, arms straight out, even with shoulders or perhaps two inches below, hands resting on the two-side walls, chest out, abdomen in. Now lean forward towards the corner, without moving the feet or bending the knees. Aim lightly to touch the corner with the chest, while holding the head and abdomen as far back from the corner as possible, arms and hands slipping forward on the walls in a straight line with shoulders. Resume first position without moving the feet or lowering the arms, and repeat. Make the forward movement slowly, at the same time inhaling through nostrils a slow, full breath; put your whole effort into stretching the chest forward and upward (careful not to bruise yourself against wall) and head and abdomen backward, thus straightening the back at the shoulders. Hold the chest to the corner a moment, holding the breath likewise, then slowly resume original upright position, slowly exhaling through slightly open lips at the same time bending the head forward towards the chest. As you lean forward toward the corner, mentally keep count of your exercise one, two, three, etc. As you resume the upright position, exhaling and bending the head forward mentally, affirm "I am fearless, pure, strong." Make these movements always slowly, deliberately, with the closest attention. Begin with 5 or 6 movements and raise to 20 at a time.

Exercise No. 2.

Stand straight about two feet from the wall. Place the palms on the wall-level with the shoulders. Without moving the feet or bending the body, lean forward slowly, inhaling slowly as you do so, until the chest touches the wall, head back; then push yourself slowly to an upright position slowly exhaling as you do so. Repeat 10 times or more.

Exercise No. 3.

Clasp the hands behind. As you slowly inhale extend the clasped hand slowly downwards as far as possible, straightening arms at elbow and lowering shoulders as much as possible, at the same time extending and lifting the chest as far as you can. Hold the breath and the position a moment only, shoulders down, chest out and up, abdomen in, then release the hand and slowly exhale. A rather vigorous exercise. So go slowly.

Exercise No. 4.

Stand straight, arms extended even with the shoulders, head up; tense muscles of right arm doubling slowly at elbow and hand only, until the clenched fist touches the shoulders; at the same time tensing the neck muscles, chin up, and turning the head slowly to face the clenched fist. Repeat with the left arm. The arms from shoulder to elbow must be kept in a horizontal position.

Exercise No. 5.

Stand straight, hands at sides. Bend as far over to the right as possible, slowly; then to the left as far as possible. Repeat 10 times.

Exercise No. 6.

Stand straight, arms at sides. Lean as far forward as you can without bending the knees and roll the body clear around in a circle to the right, arms and body as limp as possible. Repeat 5 times. Then roll five times to the left.

Exercise No. 7.

Stand straight. Extend arms easily in front. Wave them backwards and upwards in a sort of reversed swimming movement, until they meet overhead; at the same time bending backward as far as possible slowly inhale a full breath. Now bend forward, exhaling breath, taking care not to bend the knees, until your fingers touch your toes, head hanging as low as possible, toes and head as limp as possible, fingers reaching towards the floor. Repeat upright position. Keep the knees straight throughout. Aim to stretch the entire body and hands upward and backward as far as possible, with the upward motion of the arms. If you can't touch the floor without bending the knees, just come as near it as you can. Practice will limber you up until you can touch it.

Exercise No. 8.

Lie full length on the back of the floor, hands clasped under head. Tense the muscles of the right leg, raising the knee slowly until it touches or almost touches the body, at the same time bending the foot downward as far as possible, stretching the toes towards the floor. Now slowly lower the right leg, still tense, towards the floor, straightening the knee and turning the toe upward towards the body. As the right leg is being lowered, raise the left one upward in the same way tensing the muscles, knee to chest, toes stretching upward; as the left leg goes down, point the toes and foot toward the knee 5 times, increasing gradually to 10 times.

PHYSICAL EXERCISES. SERIES 2.

Exercise I.

(1) Extend the arms straight out in front of you, on the level of the shoulder, with palms of the hand touching each other; (2) swing back the hands until the arms stand out straight, sideways, from the shoulders or even a little further back if they will go there easily without forcing; return briskly to position 1, and repeat several times. The arms should be swung with a rapid movement and with animation and life. Do not go to sleep over the work or rather play. This exercise is most useful in developing the chest, muscles of the shoulders, etc. In swinging the hands backward, it is an improvement if you will rise on your toe during the backward sweep; sinking on your heels as you move the arms forward again. The repeated movements should be rhythmical, backward and forward, like the swinging of a quick pendulum.

Exercise II.

(1) Extend the arms straight in front of you, letting the little fingers of each hand touch each other, the palms being upward; (2) then keeping the little fingers still touching, bring the hands straight up in a curved circular movement, until the tips of the fingers of both hands touch the top of the head back of the forehead, the backs of the fingers touching, the elbows swinging out as the movement is made until (when the fingers touch the head, with thumbs pointing the rear) they point out straight sideways; (3) let the fingers rest on the top of the head a moment, and then with the elbows pressing back (which forces the shoulders back) force the arms backward with an oblique motion until they reach the sides at full length, as in the standing position.

Exercise III.

(1) Extend the arms straight out, sideways, from the shoulders; (2) then, still keeping the upper arms extended in same position, bend the arms at the elbow and bring the forearm upward with a circular movement, until the tips of the extended fingers lightly touch the tops of the shoulders; (3) then with fingers in the last position, force the elbows out to the front until they touch, or nearly go (a little practice will enable you to touch them together); (4) then, keeping the fingers still lightly touching the tops of the shoulders, swinging the elbows as far back as you can get them. (A little practice will enable you to get them much farther back than at the first attempt.) (S) Swing the elbows to the front position and then back to the rear position, several times.

Exercise IV.

(1) Place the hands on the hips, thumbs to the rear, and elbows pressed back; (2) bend the body forward, from the hips as far as you can, keeping the chest protruding and the shoulders pressed back; (3) raise the body to the original standing position (hands still at the hips) and then bend backward. In these movements the knees should not be bent and the motions should be made slowly and gently; (4) then (hands still on the hips) bend gently to the right, keeping the heels firmly on the ground, knees unbent and avoid twisting the body; (5) resume original position, and then bend the body gently to the left, observing the precautions given in the last movement. This exercise is somewhat fatiguing and you should be careful not to overdo it at the start. Proceed gradually; (6) with hands in same position on the hips, swing the upper part of the body around in a circle, from the waist-up, the head describing the largest circle, of course. Do not move the feet or bend the knees.

Exercise V.

(1) Standing erect, with hands on hips, raise yourself on the balls of the feet several times, with sort of a springing motion. Pause a moment after you have raised upon your toes, then let the heels sink to the floor, then repeat, as above suggested. Keep the knees unbent and the heels together. This exercise is specially beneficial in developing the calf of the leg, and will make it sure the first few times it is tried. If you have an undeveloped calf here is the exercises for you; (2) with hands still on hips place your feet about two feet apart, and then cover the body into a "squatting" position, pausing a moment and then resuming original position. Repeat several times, but not too often at the first, as it will make the thighs feel a little sore at the beginning. This exercise will give one well developed thighs. This last movement may be improved upon by sinking down with the weight resting upon the balls of the foot, instead of upon the heel.

Exercise VI.

(1) Stand erect with hands on hips; (2) keeping the knee straight, swing the right leg out about fifteen inches