वीरासनमिति प्रोक्तं क्रमादासनपञ्चकम् । ऊर्वोरुपरि विन्यस्य सम्यक्पादतले शुभे
Virasana is thus named; these are the five seats in order. Placing the soles of the feet properly above the thighs—
अङ्गुष्ठौ च निबध्नीयाद्धस्ताभ्यां व्युत्क्रमात्ततः । पद्मासनमिति प्रोक्तं योगिनां हृदयङ्गमम्
Binding the big toes with the hands in reverse, this is called padmasana, beloved of yogis.
जानूर्वोरन्तरे सम्यक्कृत्वा पादतले शुभे । ऋजुकायो विशेद्योगी स्वस्तिकं तत्प्रचक्षते
Placing the soles of the feet properly between the knees and thighs, the yogi enters upright; this is called svastika.
सीवन्याः पार्श्वयोर्न्यस्य गुल्फयुग्मं सुनिश्चितम् । वृषणाधः पादपार्ष्णी पार्ष्णिभ्यां परिबन्धयेत्
Placing both ankles firmly at the sides of the seam, below the scrotum, the heels should be bound together.
भद्रासनमिति प्रोक्तं योगिभिः परिपूजितम् । उर्वोः पादौ क्रमान्न्यस्य जान्वोः प्रत्यङ्मुखाङ्गुली
This is called bhadrasana, honored by yogis. Placing the feet in order on the thighs, the toes facing the knees—
करौ विदध्यादाख्यातं वज्रासनमनुत्तमम् । एकं पादमधः कृत्वा विन्यस्योरुं तथोत्तरे
Placing the hands as instructed, this is called vajrasana, the supreme seat. Placing one foot below and the thigh above—
ऋजुकायो विशेद्योगी वीरासनमितीरितम् । इडयाऽऽकर्षयेद्वायुं बाह्यं षोडशमात्रया
The yogi enters upright; this is called virasana. Drawing the breath through the left channel, sixteen counts externally—
धारयेत्पूरितं योगी चतुःषष्ट्या तु मात्रया । सुषुम्नामध्यगं सम्यग्द्वात्रिंशन्मात्रया शनैः
The yogi holds the inhaled breath for sixty-four counts; then, moving it properly into the central channel, thirty-two counts slowly—
नाड्या पिङ्गलया चैव रेचयेद्योगवित्तमः । प्राणायाममिमं प्राहूर्योगशास्त्रविशारदाः
The best knower of yoga exhales through the right channel; this pranayama is proclaimed by those skilled in yoga doctrine.
भूयो भूयः क्रमात्तस्य बाह्यमेवं समाचरेत् । मात्रावृद्धिः क्रमेणैव सम्यग्द्वादश षोडश
Again and again, in order, one should practice the external breath thus; the count increases gradually, twelve and sixteen properly.
जपध्यानादिभिः सार्धं सगर्भं तं विदुर्बुधाः । तदपेतं विगर्भं च प्राणायामं परे विदुः
Together with recitation, meditation, and the like, the wise know it as sagarbha; when devoid of these, the supreme know it as vigarbha pranayama.
क्रमादभ्यस्यतः पुंसो देहे स्वेदोद्गमोऽधमः । मध्यमः कम्पसंयुक्तो भूमित्यागः परो मतः
As one practices in order, the lowest result is sweating of the body; the middle is accompanied by trembling, and the highest is said to be leaving the ground.
उत्तमस्य गुणावाप्तिर्यावच्छीलनमिष्यते । इन्द्रियाणां विचरतां विषयेषु निरर्गलम्
For the highest, attainment of qualities is desired as long as practice continues; when the senses roam freely among objects—
बलादाहरणं तेभ्यः प्रत्याहारोऽभिधीयते । अङ्गुष्ठगुल्फजानूरुमूलाधोलिङ्गनाभिषु
Withdrawing them forcibly from those, this is called pratyahara. At the base of the thumbs, ankles, knees, thighs, below the navel—
हृद्ग्रीवाकण्ठदेशेषु लम्बिकायां ततो नसि । भ्रूमध्ये मस्तके मूर्ध्नि द्वादशान्ते यथाविधि
In the region of the heart, neck, throat, in the uvula, then in the nose, between the brows, on the forehead, on the crown, at the twelfth end, as prescribed—
धारणं प्राणमरुतो धारणेति निगद्यते । समाहितेन मनसा चैतन्यान्तरवर्तिना
Holding the breath and wind at these places is called dharana; with a mind concentrated and abiding in inner consciousness—
आत्मन्यभीष्टदेवानां ध्यानं ध्यानमिहोच्यते । समत्वभावना नित्यं जीवात्मपरमात्मनोः
Meditation here is said to be the contemplation of one's desired deities within oneself, and the constant cultivation of equanimity between the individual soul and the Supreme Soul.
समाधिमाहुर्मुनयः प्रोक्तमष्टाङ्गलक्षणम् । इदानीं कथये तेऽहं मन्त्रयोगमनुत्तमम्
The sages call this samādhi, which is described as possessing eight limbs; now I shall explain to you the supreme practice of mantra-yoga.
विश्वं शरीरमित्युक्तं पञ्चभूतात्मकं नग । चन्द्रसूर्याग्नितेजोभिर्जीवब्रह्मैक्यरूपकम्
The universe is declared to be the body, composed of the five elements, O mountain; it is formed by the radiance of moon, sun, and fire, and embodies the unity of the individual soul and Brahman.
तिस्रः कोट्यस्तदर्धेन शरीरे नाडयो मताः । तासु मुख्या दश प्रोक्तास्ताभ्यस्तिस्रो व्यवस्थिताः
In the body, there are considered to be three crores of nāḍīs, with half as many again; among these, ten are said to be principal, and from these, three are especially established.
प्रधाना मेरुदण्डेऽत्र चन्द्रसूर्याग्ररूपिणी । इडा वामे स्थिता नाडी शुभ्रा तु चन्द्ररूपिणी
The main ones are in the spinal column, taking the forms of moon, sun, and fire; the iḍā nāḍī, situated on the left, is radiant and lunar in nature.
शक्तिरूपा तु सा नाडी साक्षादमृतविग्रहा । दक्षिणे या पिङ्गलाख्या पुंरूपा सूर्यविग्रहा
That nāḍī is of the nature of Śakti, and is truly the embodiment of nectar; on the right is the piṅgalā, masculine in form and solar in essence.
सर्वतेजोमयी सा तु सुषुम्ना वह्निरूपिणी । तस्या मध्ये विचित्राख्ये इच्छाज्ञानक्रियात्मकम्
The suṣumnā is entirely filled with radiance and is fiery in form; within it is the channel called vicitrā, composed of will, knowledge, and action.
मध्ये स्वयंभूलिङ्गं तु कोटिसूर्यसमप्रभम् । तदूर्ध्वं मायाबीजं तु हरात्माबिन्दुनादकम्
In its center is the self-born liṅga, shining with the brilliance of a million suns; above it is the seed of māyā, the essence of Hara, together with bindu and nāda.
तदूर्ध्वं तु शिखाकारा कुण्डली रक्तविग्रहा । देव्यात्मिका तु सा प्रोक्ता मदभिन्ना नगाधिप
Above that is the kuṇḍalinī, shaped like a crest, with a red form; she is said to be the essence of the Goddess, O lord of mountains, and is not different from me.
तद्बाह्ये हेमरूपाभं वादिसान्तचतुर्दलम् । द्रुतहेमसमप्रख्यं पद्मं तत्र विचिन्तयेत्
Outside that, at the end of the vādis, is a lotus with four petals, resembling gold; one should contemplate there a lotus shining like molten gold.
तदूर्ध्वं त्वनलप्रख्यं षड्दलं हीरकप्रभम् । बादिलान्तषड्वर्णेन स्वाधिष्ठानमनुत्तमम्
Above that is a six-petaled lotus, brilliant like fire and sparkling like a diamond; with the six syllables from 'ba' to 'la', it is the supreme svādhiṣṭhāna.
मूलमाधारषट्कोणं मूलाधारं ततो विदुः । स्वशब्देन परं लिङ्गं स्वाधिष्ठानं ततो विदुः
The root is the six-pointed base called mūlādhāra; from there, the supreme liṅga is known by its own name, and the svādhiṣṭhāna is known thereafter.
तदूर्ध्वं नाभिदेशे तु मणिपूरं महाप्रभम् । मेघाभं विद्युदाभं च बहुतेजोमयं ततः
Above that, in the region of the navel, is the maṇipūra, exceedingly radiant; resembling a cloud and lightning, it is filled with abundant brilliance.
मणिवद्भिन्नं तत्पद्मं मणिपद्मं तथोच्यते । दशभिश्च दलैर्युक्तं डादिफान्ताक्षरान्वितम्
That lotus, distinct like a jewel, is called the maṇipadma; it is endowed with ten petals, bearing the syllables from 'ḍa' to 'pha'.