Experience Some of the Energization Exercises
“We are beings of energy…Our bodies, our health, our happiness, our very thoughts are determined by the level and direction of our energy.”
—Jyotish Novak, Ananda Course in Self-Realization, Part One
The Energization Exercises are comprised of thirty-nine exercises. Once you become familiar with the routine it takes about ten to twelve minutes to practice. To learn this technique effectively, however, requires that you see the exercises demonstrated, either by an Ananda Meditation Teacher, or through our video, book and audio resources. If you live in an area where instruction is unavailable, you can still learn the Energization Exercises through our comprehensive aids. You can order these online by visiting
For now, let’s practice three exercises from this system. Although it’s only three you will be learning, practicing them will give you many of the benefits of the technique: increased energy; an awareness of its flow in the body; and a sense of well-being. Doing these exercises before you meditate will also help to release any stored, bodily tension and enable you to sit still longer and more comfortably.
The best way to relax the body in meditation is consciously to withdraw the energy from it. These exercises will help you bring greater will power and deeper awareness to this practice. When you meditate, it is suggested that you first do the Energization Exercises, then the preparatory meditation techniques of tensing and relaxing and regular, even-count breathing, then the Hong Sau meditation technique.
Energization Exercises
Begin with this prayer:“O Infinite Spirit, recharge this body with thy cosmic energy, this mind with thy concentration and this soul with thy ever-new joy. O eternal youth of body and mind, abide in me forever and ever.”
1. Double Breathing (with palms touching)
With your arms straight out to your sides at shoulder level, exhale with the double breath, bend your knees slightly and bring your arms to the front until your palms touch. With a double inhalation, bring your arms back out, straighten your legs - and tense the entire body upwards in a wave. Relax the body down in a wave in reverse order with a double exhalation. Repeat 3-5 times.
Double breathing is a short and long inhalation through the nose and a short and long exhalation through the nose and mouth. This double breath allows you to inhale and exhale more deeply and to oxygenate the blood. To practice a “double breath,” begin by inhaling strongly through the nose with a short, sharp inhalation followed directly by a long, strong inhalation - completely filling the lungs. Then, without pause, exhale twice through the nose and mouth with a short, then a long exhalation - making the sound: “Huh, Huhhhhhh.” Feel cosmic energy flowing into the medulla oblongata with the breath.
2. Body Recharging (first phase)
Stand upright. Inhale slowly, and gradually tense the whole body (with low, medium, and then high tension) to the point where it vibrates. Gaze upward at the point between the eyebrows, and with concentration feel the energy flowing into the body through the medulla oblongata. Hold the tension for a few moments, and consciously fill the whole body with energy. Then exhale and slowly relax (medium, low, completely), feeling the energy as it withdraws from the body parts. Always tense with will, then relax and feel. Repeat 1-3 times.
3. Double Breathing (without tension)
Relax completely. With elbows bent, draw your hands towards your upper chest and shoulder area. Exhale with a slow, relaxed double breath, and let your arms extend slowly in front of you with the breath. Enjoy the pauses between the breaths, and with a slow double inhalation draw your hands back in. Close your eyes and bring your attention to a focus at the point between the eyebrows. Feel relaxed, peaceful, and energized. Mentally affirm: “I am free, I am free!” Repeat 6-10 times.
The Energization Exercises of Paramhansa Yogananda. - More Information on the topic
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