all senses are withdrawn into an introspective point within (the heart). In this state of yoga, the individual then breathes gently slowly through the nose, states the Upanishad, with any physical motions subdued or the body is still, the mind calm and undistracted. Such is the state where the self-reflective meditation starts. The text recommends a place to perform such yoga exercise as follows, The Upanishad, in verse 2.13, describes the first benefits of Yoga to be agility, better health, clear face, sweetness of voice, sweet odor, regular body functions, steadiness, and feeling of lightness in one's personality. Yoga then leads to the knowledge of the essence of the Self, the nature of the Self. Atman as personal God (Isha or Rudra) – Third Adhyāya Verses 3.1 through 3.6 of the Shwetashvatara Upanishad describe the "Atman, Self" as the personal God, as the one and only Lord, that resides within, the origin of all gods, calling it the Isha or Rudra. This innermost Self, is stated as under the sway of Māyā or empirical Prakrti. This theme of Eka Deva (one God) – eternal, all prevading and forging the world with his heat – in Svetasvatara Upanishad, is common in more ancient Sanskrit texts such as Rig Veda's hymns 10.72.2 and 10.81.3, Taittiriya Samhita 4.6.2.4, Taittiriya Aranyaka 10.1.3, White Yajur Veda's Vajasaneyi Samhita 17.19, Atharva Veda 13.2.26 and others. Similarly, the verses 3.5 and 3.6 are also found in the more ancient Vajasaneyi Samhita as verses 16.2 and 16.3, in Taittiriya Samhita 4.5.1.1, as well as in chapter 8.5 of the chronologically much later Nilarudra Upanishad. These verses symbolically ask Rudra to be graceful and "not hurt any man or any beast". The verses 3.7 through 3.21 of the Upanishad describes Brahman as the highest, the subtlest and the greatest, concealed in all beings, one that encompasses all of the universe, formless, without sorrow, changeless, all prevading, kind (Shiva), one who applies the power of knowledge, the Purusha, one with the whole world as it is, one with the whole world as it has been, one with the whole world as it will be. It is the Atman, the Self of all. Brahman as the individual and the highest Self – Fourth Adhyāya The Shvetashvatara Upanishad, in verses 4.1 through 4.8 states that everything is Brahman, in everything is Deva (God), it is the individual Self and the highest Self.