through the left nostril, while your watch marks 20 seconds. 
Breathe in through the same nostril for 10 seconds. Changing 
hands, repeat with the other nostril. Let this be continuons for 
one hour. 
2. When this is quite easy to you, increase the periods to 30 and 
15 seconds. 
3. When this is quite easy to you, but not before, breathe out 
for 15 seconds, in for 15 seconds, and hold the breath for 15 
seconds. 
4. When you can do this with perfect ease and comfort for a 
whole hour, practice breathing out for 40 and in for 20 seconds. 
5. This being attained, practice breathing out for 20, in for 10, 
holding the breath for 30 seconds. 
When this has become perfectly easy to you, you may be admit- 
ted for examination, and should you pass, you will be instructed in 
more complex and difficult practices. 
6. You will find that the presence of food in the stomach, 
even in small quantifies, makes the practices very difficult. 
7. Be very careful never to overstrain your powers; especially 
never get so short of breath that you are compelled to breathe out 
jerkily or rapidly. 
8. Strive after depth, fullness, and regularity of breathing. 
9. Various remarkable phenomena will very probably occur 
during these practices. They must be carefully analysed and 
recorded. 
V. 
Dharana — Contre! of Thought. 
1. Constrain the mind to concentrate itself upon a single simple 
object imagined. 
The five tatwas are useful for this purpose; they are : a black 
ovalj a blue disk j a silver crescent ; a yellow square ; a red triangle. 
2. Proceed to combinations of simple objects ; e.g. a black 
oval within a yellow square, and so on. 
3. Proceed to simple moving objects, such as a pendulum 
swinging, a whee.1 revolving, etc. Avoid living objects. 
4. Proceed to combinations of moving objects, e.g. a piston 
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