The Hindu Yogi Science Of Breath written by Yogi Ramacharaka
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Yogi Ramacharaka >> The Hindu Yogi Science Of Breath
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(3) RIB STRETCHING.
We have explained that the ribs are fastened by cartilages, which
admit of considerable expansion. In proper breathing, the ribs play an
important part, and it is well to occasionally give them a little
special exercise in order to preserve their elasticity. Standing or
sitting in unnatural positions, to which many of the Western people
are addicted, is apt to render the ribs more or less stiff and
inelastic, and this exercise will do much to overcome same.
(1) Stand erect.
(2) Place the hands one on each side of the body, as high up
under the armpits as convenient, the thumbs reaching toward
the back, the palms on the side of the chest and the fingers
to the front over the breast.
(3) Inhale a Complete Breath.
(4) Retain the air for a short time.
(5) Then gently squeeze the sides, at the same time slowly
exhaling.
(6) Practice the cleansing breath.
Use moderation in this exercise and do not overdo its
(4) CHEST EXPANSION.
The chest is quite apt to be contracted from bending over one's work,
etc. This exercise is very good for the purpose of restoring natural
conditions and gaining chest expansion.
(1) Stand erect.
(2) Inhale a Complete Breath.
(3) Retain the air.
(4) Extend both arms forward and bring the two clenched
fists together on a level with the shoulder.
(5) Then swing back the fists vigorously until the arms
stand out straight sideways from the shoulders.
(6) Then bring back to Position 4, and swing to Position 5.
Repeat several times.
(7) Exhale vigorously through the opened mouth.
(8) Practice the Cleansing Breath.
Use moderation and do not overdo this exercise.
(5) WALKING EXERCISE.
(1) Walk with head up, chin drawn slightly in, shoulders
back, and with measured tread.
(2) Inhale a Complete Breath, counting (mentally) 1, 2, 3,
4, 5, 6, 7, 8, one count to each step, making the inhalation
extend over the eight counts.
(3) Exhale slowly through the nostrils, counting as
before--1, 2, 3, 4, 5, 6, 7, 8--one count to a step.
(4) Rest between breaths, continuing walking and counting,
I, 2, 3, 4, 5, 8, 7, 8, one count to a step.
(5) Repeat until you begin to feel tired. Then rest for a
while, and resume at pleasure. Repeat several times a day.
Some Yogis vary this exercise by retaining the breath during a 1, 2,
3, 4, count, and then exhale in an eight-step count. Practice
whichever plan seems most agreeable to you.
(6) MORNING EXERCISE.
(1) Stand erect in a military attitude, head up, eyes front,
shoulders back, knees stiff, hands at sides.
(2) Raise body slowly on toes, inhaling a Complete Breath,
steadily and slowly.
(3) Retain the breath for a few seconds, maintaining the
same position.
(4) Slowly sink to first position, at the same time slowly
exhaling the air through the nostrils.
(5) Practice Cleansing Breath.
(6) Repeat several times, varying by using right leg alone,
then left leg alone.
(7) STIMULATING CIRCULATION.
(1) Stand erect.
(2) Inhale a Complete Breath and retain.
(3) Bend forward slightly and grasp a stick or cane steadily
and firmly, and gradually exerting your entire strength upon
the grasp.
(4) Relax the grasp, return to first position, and slowly
exhale.
(5) Repeat several times.
(6) Finish with the Cleansing Breath.
This exercise may be performed without the use of a stick or cane, by
grasping an imaginary cane, using the will to exert the pressure. The
exercise is a favorite Yogi plan of stimulating the circulation by
driving the arterial blood to the extremities, and drawing back the
venous blood to the heart and lungs that it may take up the oxygen
which has been inhaled with the air. In cases of poor circulation
there is not enough blood in the lungs to absorb the increased amount
of oxygen inhaled, and the system does not get the full benefit of the
improved breathing.
In such cases, particularly, It Is well to practice this exercise,
occasionally with the regular Complete Breathing exercise.
CHAPTER XII.
SEVEN MINOR YOGI EXERCISES.
This chapter is composed of seven minor Yogi Breathing Exercises,
bearing no special names, but each distinct and separate from the
others and having a different purpose in view. Each student will find
several of these exercises best adapted to the special requirements of
his particular case. Although we have styled these exercises "minor
exercises," they are quite valuable and useful, or they would not
appear in this book. They give one a condensed course in "Physical
Culture" and "Lung Development," and might readily be "padded out" and
elaborated into a small book on these subjects. They have, of course,
an additional value, as Yogi Breathing forms a part of each exercise.
Do not pass them by because they are marked "minor." Some one or more
of these exercises may be just what you need. Try them and decide for
yourself.
EXERCISE I.
(1) Stand erect with hands at sides.
(2) Inhale Complete Breath.
(3) Raise the arms slowly, keeping them rigid until the
hands touch over head.
(4) Retain the breath a few minutes with hands over head.
(5) Lower hands slowly to sides, exhaling slowly at same time.
(6) Practice Cleansing Breath.
EXERCISE II.
(1) Stand erect, with arms straight In front of you.
(2) Inhale Complete Breath and retain.
(3) Swing arms back as far as they will go; then back to
first position; then repeat several times, returning the
breath all the while.
(4) Exhale vigorously through mouth.
(5) Practice Cleansing Breath.
EXERCISE III.
(1) Stand erect with arms straight In front of you,
(2) Inhale Complete Breath.
(3) Swing arms around in a circle, backward, a few times.
Then reverse a few times, retaining the breath all the
while. You may vary this by rotating them alternately like
the sails of a windmill.
(4) Exhale the breath vigorously through the mouth.
(5) Practice Cleansing Breath.
EXERCISE IV.
(1) Lie on the floor with your face downward and palms of
hands flat upon the floor by your sides.
(2) Inhale Complete Breath and retain.
(3) Stiffen the body and raise yourself up by the strength
of your arms until you rest on your hands and toes
(4) Then lower yourself to original position. Repeat several
times.
(5) Exhale vigorously through your mouth.
(6) Practice Cleansing Breath.
EXERCISE V.
(1) Stand erect with your palms against the wall.
(2) Inhale Complete Breath and retain.
(3) Lower the chest to the wall, resting your weight on your
hands.
(4) Then raise yourself back with the arm muscles alone,
keeping the body stiff.
(5) Exhale vigorously through the mouth.
(6) Practice Cleansing Breath.
EXERCISE VI.
(1) Stand erect with arms "akimbo," that is, with hands
resting around the waist and elbows standing out.
(2) Inhale Complete Breath and retain.
(3) Keep legs and hips stiff and bend well forward, as If
bowing, at the same time exhaling slowly.
(4) Return to first position and take another Complete Breath.
(5) Then bend backward, exhaling slowly.
(6) Return to first position and take a Complete Breath.
(7) Then bend sideways, exhaling slowly. (Vary by bending to
right and then to left.)
(8) Practice Cleansing Breath.
EXERCISE VII.
(1) Stand erect, or sit erect, with straight spinal column.
(2) Inhale a Complete Breath, but instead of inhaling in a
continuous steady stream, take a series of short, quick
"sniffs," as if you were smelling aromatic salts or ammonia
and did not wish to get too strong a "whiff." Do not exhale
any of these little breaths, but add one to the other until
the entire lung space Is filled.
(3) Retain for a few seconds.
(4) Exhale through the nostrils in a long, restful, sighing
breath.
(5) Practice Cleansing Breath.
CHAPTER XIII.
VIBRATION AND YOGI RHYTHMIC BREATHING
All is in vibration. From the tiniest atom to the greatest sun,
everything is in a state of vibration. There is nothing in absolute
rest in nature. A single atom deprived of vibration would wreck the
universe. In incessant vibration the universal work is performed.
Matter is being constantly played upon by energy and countless forms
and numberless varieties result, and yet even the forms and varieties
are not permanent. They begin to change the moment they are created,
and from them are born innumerable forms, which in turn change and
give rise to newer forms, and so on and on, in infinite succession.
Nothing is permanent in the world of forms, and yet the great Reality
is unchangeable. Forms are but appearances--they come, they go, but
the Reality is eternal and unchangeable.
The atoms of the human body are in constant vibration. Unceasing
changes are occurring. In a few months there is almost a complete
change in the matter composing the body, and scarcely a single atom
now composing your body will be found in It a few months hence.
Vibration, constant vibration. Change, constant change.
In all vibration is to be found a certain rhythm. Rhythm pervades the
universe. The swing of the planets around the sun; the rise and fall
of the sea; the beating of the heart; the ebb and flow of the tide;
all follow rhythmics laws. The rays of the sun reach us; the rain
descends upon us, in obedience to the same law. All growth is but an
exhibition of this law. All motion is a manifestation of the law of
rhythm.
Our bodies are as much subject to rhythmic laws as is the planet in
its revolution around the sun. Much of the esoteric side of the Yogi
Science of Breath is based upon this known principle of nature. By
falling in with the rhythm of the body, the Yogi manages to absorb a
great amount of Prana, which he disposes of to bring about results
desired by him. We will speak of this at greater length later on.
The body which you occupy is like a small inlet running in to the land
from the sea. Although apparently subject only to its own laws, it is
really subject to the ebb and flow of the tides of the ocean. The
great sea of life is swelling and receding, rising and falling, and we
are responding to its vibrations and rhythm. In a normal condition we
receive the vibration and rhythm of the great ocean of life, and
respond to it, but at times the mouth of the inlet seems choked up
with debris, and we fail to receive the impulse from Mother Ocean, and
inharmony manifests within us.
You have heard how a note on a violin, if sounded repeatedly and in
rhythm, will start into motion vibrations which will in time destroy a
bridge. The same result is true when a regiment of soldiers crosses a
bridge, the order being always given to "break step" on such an
occasion, lest the vibration bring down both bridge and regiment.
These manifestations of the effect of rhythmic motion will give you an
idea of the effect on the body of rhythmic breathing. The whole system
catches the vibration and becomes in harmony with the will, which
causes the rhythmic motion of the lungs, and while in such complete
harmony will respond readily to orders from the will. With the body
thus attuned, the Yogi finds no difficulty in increasing the
circulation in any part of the body by an order from the will, and in
the same way he can direct an increased current of nerve force to any
part or organ, strengthening and stimulating it.
In the same way the Yogi by rhythmic breathing "catches the swing," as
it were, and is able to absorb and control a greatly increased amount
of prana, which is then at the disposal of his will. He can and does
use it as a vehicle for sending forth thoughts to others and for
attracting to him all those whose thoughts are keyed in the same
vibration. The phenomena of telepathy, thought transference, mental
healing, mesmerism, etc., which subjects are creating such an interest
in the Western world at the present time, but which have been known to
the Yogis for centuries, can be greatly increased and augmented If the
person sending forth the thoughts will do so after rhythmic breathing.
Rhythmic breathing will increase the value of mental healing, magnetic
healing, etc., several hundred per cent.
In rhythmic breathing the main thing to be acquired is the mental idea
of rhythm. To those who know anything of music, the idea of measured
counting is familiar. To others, the rhythmic step of the soldier:
"Left, right; left, right; left, right; one, two, three, four; one,
two, three, four," will convey the idea.
The Yogi bases his rhythmic time upon a unit corresponding with the
beat of his heart. The heart beat varies in different persons, but the
heart beat unit of each person is the proper rhythmic standard for
that particular individual in his rhythmic breathing. Ascertain your
normal heart beat by placing your fingers over your pulse, and then
count: "1, 2, 3, 4, 5, 6; 1, 2, 3, 4, 5, 6," etc., until the rhythm
becomes firmly fixed in your mind. A little practice will fix the
rhythm, so that you will be able to easily reproduce it. The beginner
usually inhales in about six pulse units, but he will be able to
greatly increase this by practice.
The Yogi rule for rhythmic breathing is that the units of inhalation
and exhalation should be the same, while the units for retention and
between breaths should be one-half the number of those of inhalation
and exhalation.
The following exercise in Rhythmic Breathing should be thoroughly
mastered, as it forms the basis of numerous other exercises, to which
reference will be made later.
(1) Sit erect, in an easy posture, being sure to hold the
chest, neck and head as nearly in a straight line as
possible, with shoulders slightly thrown back and hands
resting easily on the lap. In this position the weight of
the body is largely supported by the ribs and the position
may be easily maintained. The Yogi has found that one cannot
get the best effect of rhythmic breathing with the chest
drawn in and the abdomen protruding.
(2) Inhale slowly a Complete Breath, counting six pulse
units.
(3) Retain, counting three pulse units.
(4) Exhale slowly through the nostrils, counting six pulse
units.
(5) Count three pulse beats between breaths.
(6) Repeat a number of times, but avoid fatiguing yourself
at the start.
(7) When you are ready to close the exercise, practice the
cleansing breath, which will rest you and cleanse the lungs.
After a little practice you will be able to increase the duration of
the inhalations and exhalations, until about fifteen pulse units are
consumed. In this increase, remember that the units for retention and
between breaths is one-half the units for inhalation and exhalation.
Do not overdo yourself in your effort to increase the duration of the
breath, but pay as much attention as possible to acquiring the
"rhythm," as that is more important than the length of the breath.
Practice and try until you get the measured "swing" of the movement,
and until you can almost "feel" the rhythm of the vibratory motion
throughout your whole body. It will require a little practice and
perseverance, but your pleasure at your improvement will make the task
an easy one. The Yogi is a most patient and persevering man, and his
great attainments are due largely to the possession of these
qualities.
CHAPTER XIV.
PHENOMENA OF YOGI PSYCHIC BREATHING.
With the exception of the instructions in the Yogi Rhythmic Breathing,
the majority of the exercises heretofore given in this book relate to
the physical plane of effort, which, while highly important in itself,
is also regarded by the Yogis as in the nature of affording a
substantial basis for efforts on the psychic and spiritual plane. Do
not, however, discard or think lightly of the physical phase of the
subject, for remember that it needs a sound body to support a sound
mind, and also that the body is the temple of the Ego, the lamp in
which burns the light of the Spirit. Everything is good in its place,
and everything has its place. The developed man is the "all-around
man," who recognizes body, mind and spirit and renders to each its
due. Neglect of either is a mistake which must be rectified sooner or
later; a debt which must be repaid with interest.
We will now take up the Psychic phase of the Yogi Science of Breath in
the shape of a series of exercises, each exercise carrying with it its
explanation.
You will notice that in each exercise rhythmic breathing is
accompanied with the instructions to "carry the thought" of certain
desired results. This mental attitude gives the Will a cleared track
upon which to exercise its force. We cannot, in this work, go into the
subject of the power of the Will, and must assume that you have some
knowledge of the subject. If you have no acquaintance with the
subject, you will find that the actual practice of the exercises
themselves will give you a much clearer knowledge than any amount of
theoretical teaching, for as the old Hindu proverb says, "He who
tastes a grain of mustard seed knows more of its flavor than he who
sees an elephant load of it."
(1) GENERAL DIRECTIONS FOR YOGI PSYCHIC BREATHING.
The basis of all Yogi Psychic Breathing is the Yogi Rhythmic Breath,
instruction regarding which we gave in our last chapter. In the
following exercises, in order to avoid useless repetition, we will say
merely, "Breathe Rhythmically," and then give the instruction for the
exercise of the psychic force, or directed Will power working in
connection with the rhythmic breath vibrations. After a little
practice you will find that you will not need to count after the first
rhythmic breath, as the mind will grasp the idea of time and rhythm
and you will be able to breathe rhythmically at pleasure, almost
automatically. This will leave the mind clear for the sending of the
psychic vibrations under the direction of the Will. (See the following
first exercise for directions in using the Will.)
(2) PRANA DISTRIBUTING.
Lying flat on the floor or bed, completely relaxed, with hands resting
lightly over the Solar Plexus (over the pit of the stomach, where the
ribs begin to separate), breathe rhythmically. After the rhythm is
fully established _will_ that each inhalation will draw in an
increased supply of prana or vital energy from the Universal supply,
which will be taken up by the nervous system and stored in the Solar
Plexus. At each exhalation will that the prana or vital energy is
being distributed all over the body, to every organ and part; to every
muscle, cell and atom; to nerve, artery and vein; from the top of your
head to the soles of your feet; invigorating, strengthening and
stimulating every nerve; recharging every nerve center; sending
energy, force and strength all over the system. While exercising the
will, try to form a mental picture of the inrushing prana, coming in
through the lungs and being taken up at once by the Solar Plexus, then
with the exhaling effort, being sent to all parts of the system, down
to the finger tips and down to the toes. It is not necessary to use
the Will with an effort. Simply commanding that which you wish to
produce and then making the mental picture of it is all that is
necessary. Calm command with the mental picture is far better than
forcible willing, which only dissipates force needlessly. The above
exercise is most helpful and greatly refreshes and strengthens the
nervous system and produces a restful feeling all over the body. It is
especially beneficial In cases where one is tired or feels a lack of
energy.
(3) INHIBITING PAIN.
Lying down or sitting erect, breath rhythmically, holding the thought
that you are inhaling prana. Then when you exhale, send the prana to
the painful part to re-establish the circulation and nerve current.
Then inhale more prana for the purpose of driving out the painful
condition; then exhale, holding the thought that you are driving out
the pain. Alternate the two above mental commands, and with one
exhalation stimulate the part and with the next drive out the pain.
Keep this up for seven breaths, then practice the Cleansing Breath and
rest a while. Then try it again until relief comes, which will be
before long. Many pains will be found to be relieved before the seven
breaths are finished. If the hand is placed over the painful part, you
may get quicker results. Send the current of prana down the arm and
into the painful part.
(4) DIRECTING THE CIRCULATION.
Lying down or sitting erect, breathe rhythmically, and with the
exhalations direct the circulation to any part you wish, which may be
suffering from imperfect circulation. This is effective in cases of
cold feet or in cases of headache, the blood being sent downward in
both cases, in the first case warming the feet, and in the latter,
relieving the brain from too great pressure. In the case of headache,
try the Pain Inhibiting first, then follow with sending the blood
downward. You will often feel a warm feeling in the legs as the
circulation moves downward. The circulation is largely under the
control of the will and rhythmic breathing renders the task easier.
(5) SELF-HEALING.
Lying in a relaxed condition, breathe rhythmically, and command that a
good supply of prana be inhaled. With the exhalation, send the prana
to the affected part for the purpose of stimulating it. Vary this
occasionally by exhaling, with the mental command that the diseased
condition be forced out and disappear. Use the hands in this exercise,
passing them down the body from the head to the affected part. In
using the hands in healing yourself or others always hold the mental
image that the prana is flowing down the arm and through the finger
tips into the body, thus reaching the affected part and healing it. Of
course we can give only general directions in this book without taking
up the several forms of disease in detail, but a little practice of
the above exercise, varying it slightly to fit the conditions of the
case, will produce wonderful results. Some Yogis follow the plan of
placing both hands on the affected part, and then breathing
rhythmically, holding the mental image that they are fairly pumping
prana into the diseased organ and part, stimulating it and driving out
diseased conditions, as pumping into a pail of dirty water will drive
out the latter and fill the bucket with fresh water. This last plan is
very effective if the mental image of the pump is clearly held, the
inhalation representing the lifting of the pump handle and the
exhalation the actual pumping.
(6) HEALING OTHERS.
We cannot take up the question of the psychic treatment of disease by
prana in detail in this book, as such would be foreign to its purpose.
But we can and will give you simple, plain instructions whereby you
may be enabled to do much good in relieving others. The main principle
to remember is that by rhythmic breathing and controlled thought you
are enabled to absorb a considerable amount of prana, and are also
able to pass it into the body of another person, stimulating weakened
parts and organs and imparting health and driving out diseased
conditions. You must first learn to form such a clear mental image of
the desired condition that you will be able to actually feel the
influx of prana, and the force running down your arms and out of your
finger tips into the body of the patient. Breathe rhythmically a few
times until the rhythm is fairly established, then place your bands
upon the affected part of the body of the patient, letting them rest
lightly over the part. Then follow the "pumping" process described to
the preceding exercise (Self-Healing) and fill the patient full of
prana until the diseased condition is driven out. Every once in a
while raise the hands and "flick" the fingers as if you were throwing
off the diseased condition. It is well to do this occasionally and
also to wash the hands after treatment, as otherwise you may take on a
trace of the diseased condition of the patient. Also practice the
Cleansing Breath several times after the treatment. During the
treatment let the prana pour into the patient in one continuous
stream, allowing yourself to be merely the pumping machinery
connecting the patient with the universal supply of prana, and
allowing it to flow freely through you. You need not work the hands
vigorously, but simply enough that the prana freely reaches the
affected parts. The rhythmic breathing must be practiced frequently
during the treatment, so as to keep the rhythm normal and to afford
the prana a free passage. It is better to place the hands on the bare
skin, but where this is not advisable or possible place them over the
clothing. Vary above method occasionally during the treatment by
stroking the body gently and softly with the finger tips, the fingers
being kept slightly separated. This is very soothing to the patient.
In cases of long standing you may find it helpful to give the mental
command in words, such as "get out, get out," or "be strong, be
strong," as the case may be, the words helping you to exercise the
will more forcibly and to the point. Vary these instructions to suit
the needs of the case, and use your own judgment and inventive
faculty. We have given you the general principles and you can apply
them in hundreds of different ways. The above apparently simple
instruction, if carefully studied and applied, will enable one to
accomplish all that the leading "magnetic healers" are able to,
although their "systems" are more or less cumbersome and complicated.
They are using prana ignorantly and calling it "magnetism." If they
would combine rhythmic breathing with their "magnetic" treatment they
would double their efficiency.
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