energization exercises

8/2/2019 Energization Exercises

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< J J o 9 " J & a Sau&lltgaKer9i..zatiolt ~erc:ic.tu

b ySri Sri Paramahansa Yogananda

(A complete OUt/UIB taken from Yogoda. utsanga Lessons4. 19.37. and 43)

CONFID 4 TT IAL.for student's u e only

YOGODA SATSA. ! \ , fGA SOC1ET}' OF mt.PnFa rna Ita nsa roga nas Ida Pa t 1 " Ra nc hi 834001. }harkhas u!


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Cop)Tight ~ 19S(i,1 98' clfJ{caU7.mion [i 1 1 m " 'hip

II righls erved. EXoept as orherwise pcnnittcd bvapplicable law, no pari t lbgada Sal (mga EmJrglZlltloll.,,'ercises rna be reproduced in any orm ,or rran mined byan~ means - elecrronl . mechanical, or ulhc[\-\ise-including ~}hOH ,apy, re . rdlng. or .tU} iufunnauon rorageand reull."Vul S) rem, ~\ithflllt (l rnn ...slon ill writing [rom

lf-Rcallzarton Pellowship, 3880 San Rafael Avenue, losng~I,Cnlifol 'l l i l :1 ~0065,U.S .A .

l~l1"/bl" ,d and Primed hz india Ill'.YOGOD J\ S A :T SlllNGA OCIE ' T l ' O F IN I[)JA

21.U,N. 1ukhcrj RoadDakshineswar, Kolkaca 700076

11, t : lSM


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AComplete Outline of theY O G O D A SA TSA NG A

EN ERG IZA T IO N EXERC ISESThe principles of the Energization Exercis were discov-

ered in 19] 6 by Sri ri Pararnahan a Yogananda. H~ thendevelop d this cries of exercise for the all-round well-beingof the hody, in tructlng all Yogodans to practice them faith-fully every morning and ni ht a a part of th ir re ular plri-tu al ro utin e.he primary purpo e )t thes ex r is ~i to recharg thebody battery with '0 mil energy. This ex rctses th body,strengthens th rnus les, and purl I':,the blood tree m.'I h . e arc no t ordinary physical exerci ses. They are a spiritu-al technique - a form of pranayama, or life-force antral.The 'X rrcise arc important to your spirltual routine ofmeditation, for they not only help to keep the body in a stateof health and calmnes that is conducive to meditation. butthey also help you to attain conscious control of the life force.\\Then }OU have mastered the technique of consciou life-force control, the restlessness and cnse perceptions of thbody will cease to b obstacles to th e attainment of the high-er meditative state '.

10 obtain maxlrnum r ults, each exerci > sh uld be per-formed \ nth deep sf attention and wil l power. Keep the eyedo' 'e I and Iocu d upward at th KUla. tha ( haitanya (Ch rlstCon iou .ncs ) center between th ey brow . Thi cent 'r itil . polar opposite of the medulla enter at the ha 'of the

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b rai 1\. T h Ku tastha center is t he eut r o f " " ' \ f i l l in rna 1 1 . ' 1 1 1 m .dulla is the principal point of entry of co mic energy intothe body. Will is the power that operates the floodgate of (hemedulla. By ke ping the e res focu d at the utastha c 'mer.and visualizir g the cosrni energy flowing: into the bodythrou ih th medulla, a direct connecnors, i maintain db tween the wil l and th e flow of Ii e energy.

Visualiz th ~ co sm ic energy entering th-e bo dy throu hIII III dulla hlcngara, and direct H, b I th power of 'ourwill, to I II I hr dv pa I that I U \1 r, ta care not t e l lap into rurri .d p rfor-mr nc '. Y( II rn a Ialso I rn li '. 11 'or a ll 011h than t Ii a do " if d "sir .d, to hi Ip r Ii ivc f tigu o r otherInd'i. inharrnoni ':S. One y LI 110\," memurized 111 [ntuil e, it should nortake mop [han fill 'en minute to perform all thirty-el III


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exercises. allowing the ugg I ted number o f practic s ofeach one. By this t iming you wil l know if you ar perform-ing them too fast or too slow.

In ten ing a body part, always remember to start with alow degr e or t n ion, progressing to medium, and finally tohigh tension; relax from high to medium to low.

Neu ~rtense with II quick orjerky motion.N u er e x ert te n sio n to the point ofstrain or discomfon.II is not net Issary to ho ld "high" tension In 19 'r (han

th r 'e s ico nd s at a tiue. Us o nl y low In ion 01 1 a 11y d iscas do r w eak h idy part .

1\, y instru nion to ' lnhnl i rw l e" i in l I'S inhalation,through the nostril', of on hurt and un I long breath.lnstructlon to "exhale twice" igni re exhalatio n. thro ugh lhmouth , of one short and one l on g b rea th , thus: "huh. huhh-hhh." "Huh" is 110t a poken word but an aspirate sound, likea sigh but with more force. The expression "double breath-ing" mean to inhale and exhale continuously in the rn t rinerjust describ d.

Where no speciaJ instruction i given f r breathing, oneshould breathe calml , and naturall I, without an f art nnpt tosynchroniz th e breathing with [he tension and relaxation.It lsrecomn .nded thm, uaning with Hxetcise I and pro-

cced lng in Ie o rd 'r given . 'ou I m il and pI a '( ic a m an txcrcise as o u an w ith in flit en W tw Illy minut 1 'n"IIdu t add o ne o r 'W new exercis '~ to rh . alr nd , I ' .. rn .d(ke 'ping ti l P ri d of study and pra tic' I1 filt en or twen-ty minut s) until nil 'XCI is 'S 11m' h en I rn l e i ( nd in .lud-ed in your. morning and v nlng routin .

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p. (AI.. 01'h: I t fran t reason ~ II nnot p -rform th eactual rnov ment of an exercise, you

should, m \ erthele .with l (Jst~d t!. ('S, mt.filally practice tt lexercis . f e I that yo u ar !-;cnd ing the nergy (0that bod)part just C l : - 1 thnu~h ~ ~ ( ) U were actually g()in~ through the ph '",.leal morton 0 doin~ 60.


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IZ TIUNF ERel EI n \\ ill e t Pat m h II r unnndnJjl

IJr r charging hody, mind, nn 1 oul, such as thefo lowing;Heavent ' Fath !T, it i Cho l l who ( st

bodv wak 11 within me xmsclous '11conscious vita li t " cons Ious eallsation. 0 I t :-rnnl Youth ofbod)' and mind, abide in r 1'for J r and or v r."

1. Double-Breathing I:.. rcise (Uirl11imsinll)(repeal 3 - 5 times)

Stand 1 . Rais an 1S unti l the Uf tretched out horl-ZQ} tally at th !o\id . pal n 1 1 t ' 1 to 11 ground. "c 'pin 1 armsrr: ighr and at shoulder height, bring them forward in n ar .III r 1 [I e palm tou h n Ir nt o t 'Oll. uring thl: fo r n e tmorton 0 the arms, exhale the br th rw throu 1 h1110 nh ("h rh , huhhhhh") HI "


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i l luhtlvbund th kne .The body sh ul f Ireluxed.Hold to3 C unt of thr c.

ov close (he tists and i!lh~1 twice \, hU l ~Ir wl drawing01 - raised a ms out to lhl! tdes as in the bf"ginniug J)O sltlon.Simultaneou I'v\'lth the 0)) ' I l lUg out of th arm , t n n-secutlvel thes bod~ parr: ~eet, cetv . thigh , U rlower. bdornen t1pP 'f bdorn n nd stomach, < n 1 h t,neck, and h a in a continuou upward wave often ion, untilthe lnhalatiun is co rnpler , the arms are fully extenrte side ..\\'I:I\S. and Ih 'Intire bodv j- tensed, Hold La the count nt three,. - -

SWCl P arm Iorw rd UIH 1U te p alm to uch , e : haling L '''l'U~belor " II laxin lJ tensed hody part in r V(,l'S(~oro r from

hea (r e and b "n ing tlw II S shghll~"OTE: In thi oxerci e, tense uno relax hnd# pun

on both left and right 1dc together, asI nlh f 'N. both ralve , and (lforth. I 11 no t bend th '"elbows:ke p th arm straiglu.

z. g'.nedwrgillg (repeat 3 - 5 time with each leg)


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'II to down In')'mus le ten j n momcurarllv at the or \'~rd md hil kward. - .. mtatien.

~'.Ank! Uatacin" (rotate 5 tlmes in each dir rion)

Balancing th \\ ' ight o n the ght toot tense th -1 IT an 1and r t I that foot sl Jwl, in a if ular mol o r I ti v (I' in

orh r Do Ih ;> 'fUlle w nh2, th (h.II

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4. tal! 1111 {I Porearm, liligil and Upper 'rmuechargin (3 times with left arm and leMi 3um ith right a III and I C K i :i tim s with ;0 harm and legs)

PI II I w ol 'h t of the o dv on he fg It f OOL with (heI - n foot li hll . r I ling on the f 1 or, xtcnded ~ little 0 vardand t C J th I ,ft. T ense hr I 'ft fore. n 1 and the It alftogl'lhcr: th n relax, Ten l'! th e I~ft thigh and the upp r arm1g .ther; then r lax, his c -.mt a one pra lice. After c t r ..pra .uces, hift the weight to tI "left foot an tense the iSh( Ir and the forearm: rei x. T se the righ thlgh and 1hI.IPfl r 31m; rei . R peat rh lme . 1 h n len bothcal es and bo th fore rm imuJran sou -I r~ relax. Ten bo lthi shs and ho t 1 pper a rn simult n Ol:l I,~: rela . Repeutrhr I


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.." Chest tlnd /Jultod: ltecJntrgJug (rep "at '~ t lrnes,each side)

Tense the left chest and the [eft 'bullock: tugedwr; relux..T ense the rit.;,ht chest and th r ight buttock tfJt:;ether; relax ..Continue. ahernarlng ~hl and left side I until )'OU havepracticed three lime on each side,

6. Three-Part Bilek Rechat;gj"g (repeat 3--5 times)

T ense and r lax the m usc les o f t he bnck < l i t : ng ' Ihe sp in :f irst thQ sc o f O m lum bar re "flOll. PI10:c;It ~hc n 1\" I; then

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i I J 1 l ( C b )('\ 'CI,."n till' heulder blades: then thus on rop of theshuuklers. In thi ' 1 111 .cudve order ; tens and relax f irst theI '[1, (I) 'o n [he ri~lu id o f " 3 c 1 1 se t 0r rnuscl es, T o d ( th i s yo uJ J lay lUi\'C l [I nu ve (he body and sh ould ers U gh Ily to isola. eI 'l l 'mus les O n each side o t the spine,7. Shoulder Rntation (3-S times in each direction)

Ph I ". (he rngers of the Jerl hand 011 lht' left should '1, righ.(jllg~ r~ I O n the right shoulder. elbows extended out 10 th ,kles, tarring from this position. stm ultan eo J S'lymo v'" rms,

should r,and shoulder blades upward, forward, andaro und in as wide a circle as pcssible, three to f iv ["nes for-ward and three [0five times backward.

O . Throat (leC#.a rging {repeat 3 times}

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\V ithout ra i in h ~ chin, [ n stm ult n tJLJ I ' al l thernus 1.~ 01 the thr at: t lC Iroru, the I I t and rl h' ides;rel; .

Ten slmulran 'ousty th e l ef t-f ro n t and th ~left- ldo Il1US-- I ~ of h tl roar: r -lax,

TtI1S' simuln T1 susly the right-front : - 1 d (he ght- idmuscle : r .J ; x.

Rcpc in is consecuu u ti you have p r-funned 'a' I phase of the exerul C III C t~ res. Concludew l I . n a dh io J al p rfo rrnan ~ h. ro o n

9. eck Rechdrgill, (rep at 3-5 tim )

Lower the head 0 (hat the chin rest on au> ch '50(. I h "Il,ten mg ne k md thro 1 muscl . p II th -) in up arda ain [the t n ion until [he head i tilted ba k. ornpletelyrelax th ten Ion so that rh , head fall ron ... rd f it (WI1wel ht nd th chin dr 11 I i i I' b, 0 [1 1 I est. heailing m o tio n 0 th ~ h ra d \ \1 1 1 culrninat in "I s i1 as

rene rn i J p I"Ilion.


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.xert 1010\ ' tcnslon in Ij p 1 1 1 U : : S les of (he threat and n~c k,VlhiJe mailltaining tbj~ tension, s]owl~1rotate tlu ..h ~ad [)I\til('It .k three [0 IVC times in or e rtlrectlon, then three to livelime in the other, R{!I:I. till" 1"ns(OJ and rtunte l i lt ' hc",d acouple or time O n ea h dire xion.

II.Spinal AtijIlS{"leut (6-8 nmes)


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B nd th elbow S () ~oruarrns fire n linn lparallel to t hgmlll1(l . kit! 'run ' th e uppt'r arms c lo C I() the bod)'. ~Vilh Iqu irk jurk, h"i llhe upper part of th e body to the ~ 1and ttlhip~ t _I the righl. hen twist the upper trunk to th Jright, hip.,te t th e I (,~ l . (A [ 1 t, \: 1 Inone d irectio n count as o ne time.)12. Spinal Rotation (5 times in each dlreutiun)

Stand with the legs slightly H..n cd and IIp feel twelve [0rO\lrh::: n Inches apart, Place (he hands t1 1 the walst.Coucentrat on tensing the muscles of the h '1Ck a lOT1g thespine, 'ow bend the trunk slightly forward, malntainiug therens lon along the spine, and rotate the torso above thl~ wai ! '> tfive rimes in one rl l recuon , five limes in th e other. Do notmove h ip s: ro tate sp in") f rom the Will [ up only; ecp thesp ine ahQ .v ClI th e .. . . .3 i~t tc,alghf.

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In the sam .position 3. th pinal otation .rcls I withmuscl s along the' pine t n d. hand . at wal t. slowl " , - Y a ythe torso hove the waist, first to on std th n 10 the otherstd .. H nd lh pine as far . YOU can 1 .1 uhoin II ng (1 1hips.. .14. plna! Adjustlnerzt ( oru'ard and Back lard)


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,t Id w ith th e t sU'hth apart \Vith III ' thktt hand placed 01 the lef t ide of 1 1 pill' ne r th b OJ'occ t md th ..nllg 'r of the right lwnd 1 1 1 1 l C ' [ l ~ r pia l onth right, ide. indin the trunk. forw sligbtly. U\\ b indtil rrun _ gl rH I backward, slmunan OU ht pu bing tbelower pin fon. ...ard with the fing (S,' 'hing rhe bade andri i f K tigl u ~ if ih heel, R ep eat. m ~vin Iill ti n ers a lied high r p e back. Continue until ml t av go as far uthe spin as )'OU can reach.15. pinaI1'w;f\tif'K (6-8 time 1

Stand ~ith C I apart. 1 g . tr ight , and pme tense .Rals the arms forward to sho rlder level. Clench the flst :tense the a RlS; d slo wly '\.,1ng IlC . first to th left andthen to .dlC rl~t f. pi I lung ur the \"tj t; that ou t St ttltrunk above th \ t O J I,~Th ' 111)'. J I houtd b . rno ti l

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I n I hythrnical , not jerky, P'nlin Q t t i l . .throughout (hi cxercl "

A . the Ie t arm sweep backs v ard, th rluhr ~rtn sheul:ollow the arc, hending at the 1110\\'so rila. the ri~h~ tisttouches the left sho uld ~r w hen the left a m reaches thend o r is backward swing ; Relax tension m om m tarllv:ttl :n tense and lwist to [he right, {he left fist touch ing thel~hl houlder, Ret x a~ain momentarily. The headshu dd turn, ff)llo\\'in~ I Ill' 3rC of the outsrre lchcd ~rrn init huckwa d sweep. (1\ tw i 'in He dir .rrien ounn (iso 1 tin . ) 1

16. t.lc,mory Sthn flialing 1 . crcis (several times)

HriskJy rap the nurc skull with the knuckles. Cnnc "[ratdeeply on each rapnd feel that it is aimulatlng and aw. k..cning [he brain cells, Excellent for improving the mental andnerve respon ~5.


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Ho1ding the ' f ingcl1il 'S f irmly on lbt,' scalp sn that the f ln-~ rs do no t ~U p ( II[ I l hA l. move the ~a.~dpw ith a roturyroonon . O() thls IJ\!(!r ttl: 'Iltire calp, hi'S exercise willtoo ~J 111m cular rension in du' calp r nd snmnlau: blood G i r . ..ulauon there.

] 8. ,\fedlilltl O)]I011gata i\ffl.ssaging (repeat 2-!l times)

Plocethc first throe t lngers 0..ach hand n .1)('medullaoblongata, at 1h 'IH\~(~01[ n ti 'lllJ. Pre sln I Irml):tagain


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n dulla, 1n1l\'C the fing [s in" '1U 1 11"It le, hre Lint si n IIId i rccHon, the n e l l ree tim es lu Ih oppn itt!' d i re c l ion, \ Vi t h I I I Irroar and head tensed ,I in the Jt;ck Rechnr;ging Exerulse,draw the head hac -,ward. I hen relax lind rush th ...head for-ward with the fingers (} ttl at IJlf! chin drops QlIickl~'(btu gen-dy to th chest.19. Biceps Rec/Jflrging (each arm, alternately, 3 time l

Cia p rhe bands over III head -- yeu may le t thl:m rest ontop 0 ti l h ad Jf .you wi h - nd nlternat 'l.' tense , nd r .Inxd , . b leeps in each Hun.20, ollr-Plil'tBody Jleclmrgitlll (aU four steps 1 oT2 times)

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Part I lnh tll! d 'cpl)-' one sho rt ~ nd uHI ' long bli allh, andlrnultane usly and slnw l) ' ell [ nslon from It v 10

high degree In i 11bodv parts. Vlhrat \"lilh Jlergy for threeeconds. Throw th e breath ou r In one lion and one long

exhalation and imul tnneous ly and ~1, , \ f l y ' relax, red (heenergy coursing through the enur ~o iy .Part it 'Tense and relax each o f the twenty bod}' parts indi-

vidually, Take about fo ur eco nds to ten c and relaxeach individual part. In the following order:

1. .2 -left. foot. right Inn t3, -1 -_ left a lE . r igh t calf5. 6 -left th ig h, rig ht th ig h7, B -left buttock 'right buttock9,10-low r abdcmcn,

upper abdom enand tom achll, 12-left forearm, rig.ht forearm13, l"~--left upper arm, right upper arml5.1n -lenchest. right chest17, 18 - I (I sld 0 n ck, right std of neck19,20 - front of neck. bac Q r neck

Pan ill Ten s e c on se eu ttv el y each of the twenty bod parts( f rom numbe r 1 to 20). ho ld ing the tenslon in each

o n . as you pro gress, untll the whol bddy IS tensed. [Thissho uld rake about ro n se co n ds .l As }"l)U begin (he '[ 11 tOll,s tmunan '0us ly b (~ i n it slew tn hal~uton, r('Q1I have not t ken

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hl, \'ltl1hrllH undiu traln, 1 \Ih ~urn" all p irrs ru t msed, ont nne to inhnll' 10 apndt)'.Th . bndy should be r "n~ed s lhnl it liternUy vlhrates w it hen ~fgy. Hold [ Ilion lind breath, and vibrate t )o nd . Pr :\ C '" to rep fur.Part i J~ hr iatl lllickl). ill lrnultaneou I t r lax

Ih f f J If parts o( {he neck and drop {he chin (0 thche t, But continue ro m ;tinU tifll -nsio n thruughuur th rc, tc f the bo d ', h sn re lax the o th r r body pans n divid \w U ~ 'i lnrevers' sequence (from 11) l }, until til' ~hole body ir I ' U . Hem ernb r to relax on p a t( n 1011 111 ea h body pan until its "turn" (0 I. . . . , 1 1 1 1 r '1 . Xing t h parts bo v t h ~ \ ist, 'OLI l i n d (I i r yO~1h. v , al -0 unlntemlonall relaxed the pans b I JW the \~. bt.HUm slmuhaneousl ' tense th s parts again, l nd ti l n f,l x[hem on bone. 1[" entln relaxation", hou ld he l fUr J . ( ,It n e o nds, \ .f te r the upp r bo d . parts hav he '11 ft I ',tI,

I t . h rad m \ ' slm \ I t l i f ted to uorrnnl u] righr p ) j "( n 'I(1 1 I ,;r 0 < 1 par arc relaxed.Additkmal note: This excr se c n be practiced anv ddl-

donal nu ther of . nes throughout the day,in a ining. reclining. or standlnu I 0: Irion. \"ht'l1 tanding. 0COU.5.C, lO U have to keep ertaln rnus I~ of th ~ at.l, nIhrlghs, pine. and n lc engaged and en in ord r 10 1 lId

th 'b 1 upright, Fh fore, it ialso g d to practice [his l~,.r--i - 4 I " ', I on be ore risingi 11h morning. ns the r n n in),the pnfl \\1111UHI upmepo Ilion i H cornp I~ht'd .ntm I~f~o


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'I n LOU' act 01 'III.']hl: I I W b I ',', T [bfJ(jy in the mornn g nnd set IIIn"He,.r" It lilt'

:"1. -trill Jleclulrging {lip and Down (o . -5 tim s J

t22. lJouh/e-HretltlliJ,g . .ercts ( J lJows 7huclr;ug; (3-~r'r .. )

. . . . 1


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H : I w.~' 31 should! r r~\""'I,W i ll ] liw lbo\\'~ bent 0 ]1:11I 1I 1'1. r at ...th r sld of (hi. head. 'Xl nd the forearm, nut-

t ~nsil')Jl nom mtarllv. I'hen tensearm s nnel d raw them back 10 st J l ing po ilion: relax ren-ion. 'I his ix - rd e should b d a lb gh th e arms w re

all "'map). pulling and p .' hing I eavy \ I"ghl toward andaway front (he ides of the head. Palm ol lis face upwardin lh e {'I ded po Ilion. and down, ar I wh n at the sidesf the h. .

24.rnl Rotation (Smat! irr.rlcs) (sc\' ral tim in eachdi on)

E tend the ann fully to the sides at shoulder I \, I.I n I 1 1 ISlS tightly, n J , in e lh \ -hole ar . Fi ts houl

b ~tum d u that the pall re up ard, "{lntinuou ..I~~ldthi , rms frnm th shoulder in

" '. . .


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25. itrm 1t,'chnrgin8 ( 'rom t ' o r c t i c a (:1:, limes

irh u p ~r arms outstretched In front 0 the hody atul Ier I ' . '1 . nd ) ow "Ill o th t the n hi arc l ightly

ruucntu I J C fl'l '111' d. t inse rhe ann ill de tend th m or-w ard . R ,'lax '110111 'nUHII '; t1 1 'Ill in :>0 and brin [h rn ack It)rh . head . ~ in th

26. f"oll'-P r Pillg'T Rcclulrgitlg se end ImlC in nehP o . ilion)

tral h 1 down a 1 ides, 1t! rt se t IH'~ 111 I Ih 'h'r jon. rapid] open ilJ d clo s . I I


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'1111' wlth r r n x t .nded to lit ' \1


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2ft. rill IlrlisillK wilh /JoJl. i } lc Breathtng {3- U01l~'" eachann, ulternutely)

\ V~ t hOU I bcnci ing t t N : lb ow s, te nse the arm ami \\jU(! I t~ rw rd and up utltil p 'r r I 1 d i utar to rhe r , r. inJm l nI\.\,j e ar d n lng on the r e ,1 1 l 11 all)' tim . E..hal indouble I.xh: la t ion . 1 1 1 0 JHI I .hcels ba ~ JII !loor us rrn I~relaxed nnd brought down in n ton ard mntion, I\tt'rrt~1tf'with [he k land (he right arm.

2ft /:t"llcrtd Stretchillg {3-5 tlmes each side, nltcrriutelvl


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hand d nvn b}t he ight kntret

30. \~'alJdng,.il1Place(repeal 25-50 hut )

L it th f t lternatel .. ~s ln marching Io ll y 11 tty1 g. including th thJ~h

th

energization exercises

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