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"You must practise at least twice every day, and the best times are towards the morning and the evening... Make it a rule not to eat until you have practised.

39 Those of you who can afford it will do better to have a room for this practice alone. Do not sleep in that room, it must be kept holy. You must not enter the room until you have bathed, and are perfectly clean in body and mind. Place flowers in that room always, they are the best surroundings of a yogi; also pictures that are pleasing. Burn incense morning and evening. Have no quarreling, nor anger, nor unholy thought in that room ... Those who cannot afford to have a room set apart can practise anywhere they like. Sit in a straight pasture, and the first thing to do is to send a current of holy thought all creation. Mentally repeat," Let all things be happy; let all being be peaceful; let all being be blissful." (Vivekanand, p. 30-32)" While doing Pranayama, sit upright, the body must be kept straight. The three parts of the body, the chest, the neck and the head must be held straight in one line (vivekananda,p.62). "The breathing that we generally use should not be called breathing at all. It is very irregular. The first lesson is just to breathe in a measured way, in and out. That will harmonise the system. The first effect of this practice is perceived in the change of expression of one's face; harsh lines disappear; with calm thought calmness. Comes over the face. Next comes beautiful voice. I never saw a yogi with a croaking voice.

40 These signs come after a few month's practice. After practising the above mentioned breathing for a few days you should take up a higher one slowly fill the lungs with breath through the Ida, the left nostril, and at the same time concentrate the mind on the nerve current (In my words it should be concentrate the mind and thinking as the inspiratom flow is going down through the centre of the body or along the line of vertebral colum to the Muladhar. The term Nerve is misleading). You are, as it were sending the nerve current down the spinal column, and striking violently on the last plexus, the seat of Kundalini. Then hold the current there for some time. Imagine that you are slowly drawing that nerve current (flow of mind or thought) with the breath through the other side the Pingalas then slowly throw it out through the out of right nostril. This you will find a little difficult to practice. The easiest way is to stop the right nostril with the thumb, and then close both nostrils with thumb and forefinger, and imagine that you are sending that current down and striking the susumna; then take off, and let the breath out through the right nostril. Next whole slowly through that nostril, keeping the other closed by the forefinger, then close both, as before. It is well to begin with four seconds, hold in sixteen seconds, then throw out in eight seconds. This makes

41 one Pranayama. At the same time think of the basic lotus, traingular in form; concentrate the mind on that centre. The imagination can help you a great deal. The next breathing is slowly drawing in breath in, and then immediately throwing it out, slowly, and then stopping the breath out, using the same numbers. The only difference is that in the first case the breath is held in, and in the second, held out. The last is the easier one. The breathing in which you hold the breath in the lungs must not be practised too much. Do it only 4 times in the morning and form times in the evening. Then you can slowly increase the time and number you will find that you have the power to do so, and that you take pleasure in it. So very carefully and cautiously increase as you feel that you have the power to six instead of four. It may injure you if you practise it irregularly of the three processes for the purification of the Nadis (channels), discribed above, the first and the last one are neither difficult nor dangerous. The more you practise the first one, the calmer you will be when you have practised this for some time, you will do well to join it the repetition of some word as on. Some day, if you practise hard the Kundalini will be aroused. For those who practise once or twice a day, just a little calmness of the body and mind will come and voice will become beautiful (Vivekananda pp.64-66).

42 The goal of Pranayama is to suspend respiration (kumbhaka) as possible. To attain this one has to pass through different stages and procedures. According to Gheranda Samhita (V:46), the Kumbhakas or retention of breath are of eight sorts, viz., (1) Sahita, (ii) Suryabheda, (iii) Ujjai, (iv) Sitali, (v) Bhastrika, Bhamari, (vii) Murcha and (vii) Kevali. Hatha-yoga-Pradipica (II: 39-44) also mentions Kumbhakas of eight kinds, but instead of kevali, Plavani has been mentioned. (vi) Kumbhakas should be performed four times during a day: once (1) early in the morning of sunrise (ii) then at midday, iii) the third at sunset and (iv) the fourth time at midnight. This is the accepted discipline for any breathing practice, however, three periods, or even two, are sufficient in the beginning (sis III:25; Hathayoga-pradipika II:11). It is to be continued till the number of Kumbhakas for one time is 80 and for the day and night together it is 320 (Hathayoga-pradipika II:11). NOSTRIL CLOSING Sivasamhita (III:22-24) said, let the wise practitioner close with his right thumb the Pinga la (the right nostril), inspire air through the Ida ( the left nostril); and keep air confired I suspend his breathing as long as he can, and afterwards let him breathe out slowly, and not forcibly, through the right nostril. Again, let him draw breath through the right nostril, and stop breathing as long as his strength permits; then let him expel the air through the left nostril, not forcibly but slowly and

43 gently. According to the above method of yoga, let him practise 20 kumbhakas (stopping of the breath). He should practise this daily without neglect or idleness, free from all duels ( of love and hatred, and doubt and contention) etc. (CA.Gheranda-samhita V:53).