Preparation
Things to keep in mind before doing yoga
Exercise should be done on an empty stomach. So it is advisable to do both morning and
evening.
It is better to practice yoga at the same time and place.
Before starting the training, one should worship the Lord and the Guru with his heart. Think
of Sri Mahakarishi Agasthya between the eye brows. We should pray for the removal of
obstacles to spiritual progress.
Wear loose fitting clothes.
Yoga room
A separate yoga room is essential. The room should be well-ventilated, well-lit and clean.
Pictures of the gurus should be placed inside the room.
It is better to face north or east.
Light a lamp and gently place aromatics inside the room before starting the practice. Some
people are prone to allergic reactions when they are placed in highly scented place. Therefore,
it is better to light the aroma diffuser before leaving the room.
It is important to keep your meditation seat, rosary beads and other equipments separate. It's
best that no one else uses them.
Keep drinking water by your side while meditating.
Do not sleep at the place of accomplishment.
Unnecessary items should not be in that room.
Seat
Do not just sit on the floor during yoga and meditation. Place a lump of wool on the mat and
spread a cloth over it to prepare the seat.
A pillow can be used if necessary to keep the spine comfortable.
If it is difficult to stay on the floor, sit in a chair keeping your spine straight and a mat should
be placed under the feet.
1. Moderately rapid breathing
Method:
Exercise while standing
First Stage:-
One should stand on a mat facing east or north. Raise both arms above the head. Both palms
should be kept in front. Keep both palms facing forward. Take a deep breath in, then slowly
bend forward as far as possible and exhale. Breathe in deeply and come straight up. This is a
one time thing.
After doing this 10 times, take a break.
Second Stage
Next bring both the hands straight above the shoulders. While inhaling, the hand should be
brought up and while exhaling, the hand should be lowered. Start doing it this way and then
do it fast. After doing this 10 times, take a break.
Third Stage
Both the arms should be extended to the sides straight to the shoulder. Both palms should be
placed towards the sky. Inhaling breath rapidly, bring both hands above the head and bring
them in a salutation position. After doing this 10 times, take a break.
Fourth Stage
The body should stand still. The head should be kept upright.
Exhale rapidly and continuously through both nostrils.
After doing this 10 times, take a break.
Fifth Stage
While slowly inhaling and exhaling, move both legs alternately up and down while standing.
Both hands should be moved back and forth.
After doing this 10 times, take a break.
Method:
(Exercise in standing posture like walking with hands outstretched)
Swat
Please stay calm. Hold your left ear with your right hand. Hold right ear with left hand. Take
deep breaths as slowly as possible. You should sit while exhaling. Then take a deep breath
and come to a standing position.
First Stage:-
Sit in Vajrasana or Sukasana with your back straight and upright. For those who cannot practice sitting
down, sit on a chair with the spine straight. Keep both hands on the waist.
Take a deep breath in through both nostrils. While exhaling slowly, bend forward as much as possible.
Inhale again and straighten up. This is a one time thing. Do this for 10 times and then take a break.
Likewise, while exhaling slowly again, bend forward as much as possible.
Breathe in and straighten up.
After doing this for 10 times, take a break.
Second Stage
Next bring both the hands straight above the shoulders. While inhaling, bring the hand up and while
exhaling, lower the hand. Start doing it this way and then do it fast.
After doing this for 10 times, take a break.
Third Stage
Both arms should be extended straight to the sides at the shoulder. Both palms should be placed
towards the sky. Inhaling rapidly, raise both hands above the head and bring them into a salutation
position. Exhale quickly and stop at the side of the shoulder.
After doing this 10 times, take a break.
Fourth Stage
Sit without body movement. Keep the head slightly upright.
Exhale rapidly and continuously through both nostrils.
After doing this 10 times, take a break.
Fifth Stage
Combining these four stages is the fifth stage. In the beginning you should do 5 in each position.
Focus the mind between the two eyebrows and take a quiet rest.
uses:
Diseases related to lungs will be cured
It helps to inhale oxygen better and expel carbon dioxide.
When you are in moods like anger, irritation, fear, by doing this exercise, those moods will
immediately get better.
The excess mucus in the body will be discharged.
The lungs become more capable of taking in air.
Refreshes the brain.
A fast-moving mind comes to a state of calmness.
Health will increase.
Hunger increases.
The sluggishness will change.
2. Nadi Suddhi Pranayama
Method
Sit in one of the asanas of Padmasana or Sukhasana with your eyes closed keeping your spine straight.
Close the right nostril and inhale slowly through the left nostril, close the left nostril and open the right
nostril and exhale slowly.
Then slowly inhale through the right nostril, close the right nostril, open the left nostril and slowly
exhale. This is one round.
Repeat this 6 times. Mindfully observe our natural breathing or eyebrow beat for a while. Then slowly
open your eyes.
uses:-
Reduces bad cholesterol in the body.
The spiritual chakras in the body will start functioning well.
Increases memory power.
Ability to think clearly increases.
3. Utthama Pranayama
Method
Padmasana, Sukhasana Sit in one of these asanas keeping your spine straight. Both palms should be
placed on the stomach on the navel. Close your eyes and keep your thoughts about your stomach. Inhale
slowly through both nostrils to expand the abdomen.
Then while slowly exhaling, contract the abdominal area as much as possible.
Next place both palms on the chest. The mind should keep thinking about the chest.
Expand the chest as much as possible while inhaling through both nostrils. Then exhale deeply through
both nostrils. The chest should be compressed as much as possible while releasing.
Repeat this 10 times.
Uses
Strengthens the lungs.
Helps reduce body fat and keep the body in shape. The heat in the body is balanced.
There will be peace in the mind.
72,000 nadi nerves are also purified.
You will sleep well.
4. Kaga Pranayama
Method
Padmasana, Sukhasana Sit in one of these asanas keeping your spine straight. Close your eyes and fix
your mind between the eyebrows. The tongue should be well extended and hanging. Then press the
throat and pronounce ka...ka...ka...ka. While saying that, the tongue should hang down without
movement. A round is 10 times chanting ka...ka...ka. Do 3 rounds like this.
Uses
Hunger and thirst will decrease due to high prana power.
The body is always active.
As Vishuddhi chakra works well, thyroid problems get fixed.
5. Swana Pranayama
Method
Padmasana, Sukhasana Sit in one of these asanas keeping your spine straight. Close your eyes and fix
your mind between the eye brows.
Inhale thoroughly through both nostrils. While exhaling, press the throat and extend the tongue as far
as possible and release the air through the mouth with a sound.
It is a one-off. 10 repetitions of this is 1 round.
Do 3 rounds like this.
Uses
This pranayama is very good for people suffering from diabetes.
The taste buds of the tongue will start to function well. Because when the tongue is stretched out and
drawn in, more prana energy is channeled into the body.
Reduces body fat.
The body will be rejuvenated.
Life and health will increase.
6. Ujjai Pranayama
Method
Padmasana, Sukhasana Sit in one of these asanas keeping your spine straight. Close your eyes and fix
your mind between the eye brows. It should be done with the sound of “ha” while inhaling with
mouth open and with the sound of “e” while exhaling. This is one method. Repeat this 27 times.
Uses
Balances wind,bile and phlegm.
Unresolved diseases will be cured.
Flatus problems like indigestion, flatulence, loss of appetite, desire to eat after meals are all reversed.
Meditation
Prayer
I prostrate at the golden feet of my Gurunath Sri Mamakarishi Agasthya who is my mother and father
full of love, mercy, grace and compassion.
Om Agastiswaraya Guru Deva Grant me divine love, divine grace, divine character, divine quality and
divine power, Gurudeva.
SIDDHA PRANAYAMA, DIVINE LIGHT PRAYER
METHOD
One should sit quietly in Padmasana or Sukasana. Keep your eyes towards the center of your eyebrows
and close your eyes slowly. Stop the meditation in the abdominal region and breathe in with slight
pressure on the throat (Ujjayi Pranayama).
As you inhale, hum the word C... in your mind and stop in your mind from the abdomen to the visukti
chakra (throat). Then, humming the word Vam in the mind, press the throat (Ujjayi Pranayama) and
release the breath towards the chakra (eyebrow centre).
It is a method. Do this 9 to 18 times.
Danduwada Chuddhi Pranayama:- Stop the mind at the mooladhara and take gentle breaths from the
mooladhara through the spine and come to the top with mindfulness. Then, while exhaling softly, exhale
from the apex through the spine and stop with mindfulness in the mooladhara. This is a method.
Do this 9 to 18 times.
Observe the vibration in the brow for a while.
Think of Mamakarishi Agasthya as the luminary (sunlight) in the middle of the brow. Remember that
light form on your forehead and pray 54 & 108 times in your mind "Om Agastheeswaraya Nama".
Then focus our attention on our eyes and notice the darkness in the eyes. One should meditate on the
disappearance of darkness and the emergence of light.
Om Agastiswaraya Guru Deva Grant me divine love, divine grace, divine character, divine quality and
divine power, Gurudeva.
Pranava Mantra Divine Sound Meditation
Prayer
I prostrate at the golden feet of my Gurunath Sri Mamakarishi Agasthya who is my mother and
father full of love, mercy, grace and compassion.
Om Agastiswaraya Guru Deva Grant me divine love, divine grace, divine character, divine quality
and divine power, Gurudeva.
Method
Beginning meditation
Inhale deeply and thoroughly. Then chant the pranava mantra Om. (Inhale while chanting each pranava
mantra)
27 & 54 times should be chanted.
Then we should observe the natham in our ears and meditate that the natham is sounding in the expanded
state of our whole body.
Om Agastiswaraya Guru Deva Grant me divine love, divine grace, divine character, divine quality
and divine power, Gurudeva.
Uses
Experiencing Pranava Mantra Natha Anuphuti
Sutsuma is to realize Nath and experience the Anubhuti of Nath Brahman.
Ten types of nathams are available. (1) bumble bee sound (2) flute sound (3) lute sound (4) hum of
bees (5) bell sound (6) tick tick tick sound (7) (8) cymbal sound (9) drum sound (10) thunder
