Students should remember that the Yogoda exercises are to be done slowly at first, gently and rhythmically, never jerkily. Every movement must be harmonious. If any part of the body is especially weak, send the energy very slowly and gently, using only low tension. That body part will gradually be strengthened. By intensity of effort you can heal yourself very soon, since Yogoda gives you the power to draw the curative source, Cosmic Life Energy, into contact with diseased tissues. You can feel the actual current of energy being switched on in your body, wherever you want it. The vibration that you feel in a muscle is not voluntary movement; it is caused by the charge of energy into the body. Under all circumstances, keep the spine straight and the body upright. Yogoda will give you grace and freedom of movement for dancing, swimming, wrestling, and walking. Most of all, it will teach you that you are not the body, that it is only your servant, and that you are the immortal Life Energy. Exercise very slowly, willingly, and pleasantly, with eyes closed. By keeping the eyes closed concentration is keener, and energy currents are prevented from escaping through the eyes. More than one or two repetitions of any exercise are unnecessary if the above rule is observed. Practice regularly upon arising and whenever tired. When performing the exercises, keep your mind on the medulla and imagine the energy flowing into your body through the medulla and from there to every part of the body. By keeping your mind thus fixed on the medulla, you will soon learn to draw in energy from the ether and send it to all parts of your body at will, without the physical process of tensing and relaxing. Always hold the thought, “I am calmly active; I am actively calm. I am the Prince of Peace sitting on the throne of poise.” Close your eyes and concentrate on the medulla. Feeling or visualizing the light there, repeat: “Thy cosmic current flows in me, flows in me, through my medulla flows in me, flows in me. I think and will the current to flow, in all my body the current to flow. I am charged, I am cured, I am charged, I am cured. Lightning flash goes through me. I am cured, I am cured.”
Gently tense and relax each body part from 1 to 20, mentally saying: “My children, wake up.” Place the attention in the center of the muscle and slowly tense the body part with low, medium, and high tension. Relax slowly and completely. Tense and then relax (from 1 to 20) left foot, right foot, left calf, right calf, left thigh, right thigh, left hip, right hip, abdomen (below navel), stomach (above navel), left forearm, right forearm, left upper arm, right upper arm, left breast, right breast, left of neck, right of neck, front of neck, back of neck, in slow rhythmic succession.
Now tense each body part (with low, medium, and high tension) and hold the high tension in each body part as you move up the body (1 to 20) tensing left foot, right foot, left calf, right calf, left thigh, right thigh, left hip, right hip, abdomen (below navel), stomach (above navel), left forearm, right forearm, left upper arm, right upper arm, left breast, right breast, left of neck, right of neck, front of neck, back of neck, in slow rhythmic succession. Gently vibrate the whole body, holding all 20 body parts tensed, breath held, mentally counting 1 to 6 and quickly noting whether all body parts are tensed or not. Exhale, and slowly relax the chain of tensed parts, head to feet in reverse order from 20 to 1. (If while relaxing the parts above the waist, you find that you have unintentionally relaxed parts below the waist, simultaneously tense again all the parts below the waist and relax from waist down, one by one.) When you are doing these techniques, you will probably feel for the first time the difference between flesh and energy. When you wake up in the morning, don’t jump out of bed suddenly. Go through the routine of energizing your body while in bed. Close your eyes. First relax all parts and then give them a breakfast of energy by tensing your whole body slowly, then relaxing. Tense and relax gradually; do not jerk. When you have learned how to concentrate, you will learn how to withdraw the energy from your body in this way and turn it toward God. Whenever you want to relax any body part, gently tense it, hold the tension in it counting from 1 to 3, then relax quickly and feel the energy withdraw. Keep the relaxed part still by forgetting it. There is no greater method of relaxation than the one you are being taught. Any time you are tired or worried, tense and relax the whole body, throwing your breath out with the exhalation, and you will become calm.
Exercises for Healing with Life Force
The greatest way to bring healing is through the life force. The following exercises will be found to be immensely beneficial to any weak tissues or organs of the body. To heal any body part: Gently tense and relax that part. Then tense low and hold that tension, counting 1 to 10 mentally, electrocuting the disease with life force. Relax. Repeat ten times, three times a day on a light stomach. As an exhausted battery is recharged from a dynamo, so the holding of tension in any body part recharges that part. Hold the thought that God’s electrical energy is flowing through you, and connect your will power with God’s energy in your body. Practice healing of any body part lying down. You can also do this standing, but when standing you have to keep certain muscles of the feet, calves, and thighs engaged in order to hold the body upright. To remove pain in arm or leg, or to strengthen a limb: contract the limb gently with deep attention during exhalation, counting 1 to 20, then relax and inhale. Repeat six times, every morning and whenever necessary. For strengthening knees: While exhaling, quickly squat to a sitting position balanced on toes, spine erect. Quickly stand up and inhale. Hold breath, and gently contract the whole body, then exhale and relax. Repeat ten times morning and night. Throat exercise for getting rid of colds and for stimulating the vocal cords: With mouth closed roll your tongue backwards and forwards. Practice four times. Then put chin on chest and tense the front of the neck. Then lift chin upward with tension, relax and drop chin to chest. Repeat once. For headaches: Very lightly press one palm on the back of the head and the other palm on the forehead. Inhale, hold breath, and gently contract the top of head with deep attention. Then exhale and release contraction of the top of head. During headaches, repeat four to six times as required. For increasing brain power: Exhale and hold breath out. Contract the muscles of the head gently, holding full concentration there, counting 1 to 5. Inhale and release contraction of head. Repeat six times. For strengthening the nerves: Inhale and hold breath. Gently tense the entire body all at once and hold the tension, counting 1 to 20, focusing with deep attention on the entire body. Exhale and release tension. Remain still, and enjoy the calmness of the body. Repeat three times a day, or any time you feel weak and nervous. For strengthening the eyes: Exhale and hold breath out. Close your eyes, contracting the eyelids and brows very lightly. Hold contraction of eyes, with concentration, counting 1 to 20, then release contraction of eyelids. Inhale. Repeat seven times, morning and night.