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METHODS OF PERFORMING PRANAYAMA 7. Sitting in the Padmasana posture the Yogi should fill in the air through the left nostril (closing the right one); and, keeping it confined according to one's ability, it should be expelled slowly through the surya (right nostril). 8. Then, drawing in the air through the surya slowly, the belly should be filled, and after performing Kumbhaka as before, it should be expelled slowly through the chandra (left nostril). 9. Inhaling thus through the one, through which it was expelled, and having restrained it there, till possible, it should be exhaled through the other, slowly and not forcibly. 10. If the air be inhaled through the left nostril, it should be expelled again through the other, and filling it through the right nostril, confining it there, it should be expelled through the left nostril. By practicing in this way, through the right and the left nostrils alternately, the whole of the collection of the nadis of the yamis (practisers) becomes clean, i.e., free from impurities, after 3 months and over. 11. Kumbhakas should be performed gradually four times during day and night (i.e., morning, noon, evening and midnight), till the number of Kumbhakas for one time is 80 and for day and night together it is 320. 12. In the beginning there is perspiration, in the middle stage there is quivering, and in the last or third stage, one obtains steadiness; and then the breath should be made steady or motionless. 13. The perspiration exuding from exertion of practice should be rubbed into the body (and not wiped), as by so doing the body becomes strong. 14. During the first stage of practice the food consisting of milk and ghee is wholesome. When the practice becomes established, no such restriction is necessary. 15. Just as lions, elephants and tigers are controlled by and by, so the breath is controlled by slow degrees, otherwise (i.e., by being hasty or using too much force) it kills the practitioner himself. 16. When Pranayama, etc., are performed properly, they eradicate all diseases; but an improper practice generates diseases. 17. Hiccough, asthma, cough, pain in the head, the ears, and the eyes; these and other various kinds of diseases are generated by the disturbance of the breath.

18. The air should be expelled with proper tact and should be filled in skillfully; and when it has been kept confined properly it brings success. N.B.--The above caution is necessary to warn the aspirants against omitting any instruction; and in their zeal to gain success or siddhis early, to begin the practice, either by using too much force in filling in, confining and expelling the air, or by omitting any instructions, it may cause unnecessary pressure on their ears, eyes, &c., and cause pain. Every word in the instructions is full of meaning and is necessarily used in the slokas, and should be followed very carefully and with due attention. Thus there will be nothing to fear whatsoever. We are inhaling and exhaling the air throughout our lives without any sort of danger, and Pranayama being only a regular form of it, there should be no cause to fear.) 19. When the nadis become free from impurities, and there appear the outward signs of success, such as lean body and glowing color, then one should feel certain of success. 20. By removing the impurities, the air can be restrained, according to one's wish and the appetite is increased, the divine sound is awakened, and the body becomes healthy.

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AMRITA GITA
By

SRI SWAMI SIVANANDA

A DIVINE LIFE SOCIETY PUBLICATION Fourth Edition: 1998 (1,000 Copies) World Wide Web (WWW) Edition : 1999. http://www.sivanandadlshq.org/home.html This WWW reprint is for free distribution The Divine Life Trust Society Published By THE DIVINE LIFE SOCIETY P.O. Shivanandanagar 249 192 Distt. Tehri-

Garhwal, Uttar Pradesh, Himalayas, India.

CONTENTS
PUBLISHERS PREFACE Hatha Yoga Karma Yoga Japa Yoga Nada Yoga Bhakti Yoga Raja Yoga Jnana Yoga Adhyatma Yoga Kundalini Yoga Mantra Yoga

PUBLISHERS PREFACE
AMRITA GITA or the Song of Immortality is a boon to seekers after Truth. It fulfils the long-felt need of aspirants who were eager to have in a nutshell the essentials of Yoga Sadhana, the fundamentals of spiritual life, the very cream of the scriptures, which they could read or recite daily. AMRITA GITA is a Scripture for the Sadhakas Svadhyaya. Sri Swami Sivanandaji Maharaj has, in his inimitable characteristic style, summarised in this small book the very essence of all religious teaching, and he has strung together a garland of very powerful Yoga-assertions that will at once elevate and inspire the reader. AMRITA GITA tells you what you ought to know and what you ought to practise. Amrita Gita points to you the Path to Immortality. Daily study of this precious scripture, especially in Brahmamuhurta before the morning meditation, is bound to awaken the spiritual forces lying dormant in the reader, to goad him to more and more intense spiritual Sadhana, and ultimately to take him to the realms of Immortality. THE DIVINE LIFE SOCIETY

Adhyaya I
Hatha Yoga
1. Hatha means any tenacious practice till the object or end is achieved. Ha and tha mean the union of the Sun and the Moon, union of Prana and Apana Vayus.

2. Hatha Yoga concerns with the body and the Prana. It helps to control the body and the Prana, through Asanas and Pranayama. 3. Hatha Yoga itself is not the goal. Meditation helps you to attain Samadhi or Superconscious State. 4. The practice of Hatha Yoga awakens the Kundalini Sakti that lies dormant in the Muladhara Chakra. 5. There are Six Chakras or lotuses in the body. They are Muladhara (near the anus), Svadhisthana (midway between Muladhara and Manipura which is in the navel). Anahata Chakra in the heart, Vishuddha in the neck and Ajna in the space between the two eyebrows and Sahasrara or the thousand-petalled lotus (Chakra) in the crown of the head. 6. Sushumna rises through all the Chakras. Kundalini passes through the Chakras and joins with Lord Siva in the Sahasrara. 7. Learn the Asanas, Pranayama, Bandhas, Mudras and the Shad Kriyas under an expert Hatha Yogi. 8. Ida, Pingala and Sushumna are the three important Nadis in the body. 9. Ida is the Chandra-Nadi. It cools the body. It flows through the left nostril. 10. Pingala is the Surya-Nadi. It heats the body. It flows through the right nostril. 11. Sushumna Nadi flows through both nostrils. It helps meditation. It is Agni-Nadi. 12. Attain good health through the practice of Yoga Asanas and Pranayama. Without good health, how can you earn, how can you succeed in any undertaking, how can you sit for meditation? 13. Practise Yoga Asanas and Pranayama on an empty stomach in the early morning. 14. Be moderate in eating and sleeping. Then alone can you have success in Hatha Yoga. 15. Be regular in your practice. Regularity is of paramount importance. 16. Drink a tumbler of milk after finishing the Asanas. 17. Wait for half an hour after finishing Asanas for taking a bath. 18. Do Asanas first and then practise Pranayama. 19. Spend half an hour daily in the practice of Asanas and Pranayama. This will give you health, vim, vigour and vitality. This will remove all diseases. 20. Dhauti (cleansing of stomach with a piece of cloth), Basti (drawing up of water through anus), Neti (cleansing of nostrils with the help of a thread), Nauli (manipulation of the abdominal muscles), Trataka (gazing on an object), Kapalabhati (a kind of Pranayama)are the Shad Kriyas of Hatha Yoga. 21. Sirshasana is the king of all Asanas. It strengthens the brain and the brain-centres and improves memory, and helps Brahmacharya. 22. Sarvanga, Hala and Ardhamatsyendra Asanas make the spine elastic. Sarvanga develops thyroid gland and bestows good health. It helps Brahmacharya and gives longevity. 23. Paschimottanasana reduces fat and helps digestion. So does Mayurasana. 24. Bhujanga, Salabha and Dhanur Asanas remove constipation and muscular rheumatism of the back. 25. Relax all the muscles through Savasana. Do this Asana in the end. 26. Ujjayi, Sitkari, Sukha-Purvaka, Suryabheda are other kinds of Pranayama. Through the practice of these Pranayamas Kevala-Kumbhaka results. 27. Puraka is inhalation of breath; Rechaka is exhalation; Kumbhaka is retention. Kumbhaka gives you longevity and energy. 28. Sitali Pranayama cools your body and purifies the blood. Bhastrika warms your body and removes asthma and consumption. 29. Practise Bhandatraya Pranayama. It includes Mula-Bandha or contraction of anus, Jalandara-Bandha or chin-lock and Uddiyana-Bandha, drawing the belly backwards at the end of exhalation. 30. Maha Mudra is an important Mudra. This removes piles, enlargement of spleen, indigestion, constipation. 31. Practise Yoga-Mudra daily. This is a good exercise for the abdominal organs. THUS ENDS HATHA YOGA

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Side Effects and Risks

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Yoga is generally considered to be safe in healthy people when practiced appropriately. Studies have found it to be well tolerated, with few side effects. People with certain medical conditions should not use some yoga practices. For example, people with disc disease of the spine, extremely high or low blood pressure, glaucoma, retinal detachment, fragile or atherosclerotic arteries, a risk of blood clots, ear problems, severe osteoporosis, or cervical spondylitis should avoid some inverted poses. Although yoga during pregnancy is safe if practiced under expert guidance, pregnant women should avoid certain poses that may be problematic.