. 
*Sadhana tattva*
or
*Science of Seven Cultures*
_To the rapid evolution of the_
_Human being_
*HEALTH CULTURE*
*1st*
_Eat moderately. Take light and simple food. Offer it to God before you eat. Have a balanced diet_
*2nd*
_Avoid spicy and hot foods, like chilies, garlic, onions, tamarind, etc., as far as possible. Give up tea, coffee, smoking, betels, meat and wine entirely_.
*3rd*
Fast on Ekadasi days or once in a fortnight. Take milk, fruits or roots only.
*4th*
Practice Yoga Asana (Hatha Yoga exercises) or physical exercises for 15 to 30 minutes every day. Take a long walk or play some vigorous games daily.
*ENERGY CULTURE*
*5th*
Observe silence (Mouna) for 2 hours daily and 4 to 8 hours on Sundays.
*6th*
Observe celibacy according to your age and circumstances. Restrict the indulgence to once a month. Decrease it gradually to once a year. Finally take a vow of abstinence for whole life.
