आसनं प्राणसंरोधः प्रत्याहारश्च धारणा
Posture, restraint of breath, withdrawal of the senses, and concentration—
आसनानीह तावंति यावंत्यो जीवयो नयः 4.1.41.
There are as many postures here as there are living beings.
एतदभ्यसनान्नित्यं वर्ष्मदार्ढ्यमवाप्नुयात्
By practicing this constantly, one attains firmness of the body.
दक्षिणं चरणं न्यस्य वामोरूपरि योगवित्
The knower of yoga should place the right foot upon the left thigh.
कराभ्यां धारयेत्पश्चादंगुष्ठौ दृढबंधवित्
Then, with the hands, firmly grasp the big toes, securing them tightly.
अथवा ह्यासने यस्मिन्सुखमस्योपजायते
Or, indeed, in whatever posture one finds comfort while seated—
न तोयवह्निसामीप्ये न जीर्णारण्यगोष्ठयोः
Not near water or fire, nor in ruined forests or cow-pens,
केशभस्मतुषांगार कीकसादि प्रदूषिते
Not in places defiled by hair, ashes, husks, coals, or the like,
सर्वबाधाविरहिते सर्वेंद्रियसुखावहे
But in a place free from all obstacles, bringing comfort to all the senses,
नातितृप्तः क्षुधार्तो न न विण्मूत्रप्रबाधितः
Not overly satisfied, nor hungry, nor troubled by the urge for urine or feces,
निमीलिताक्षः सत्त्वस्थो दंतैर्दंतान्न संस्पृशेत् 4.1.41.
With eyes half-closed, established in clarity, not letting the teeth touch each other,
सन्नियम्येंद्रियग्रामं नातिनीचोच्छ्रितासनः
Having restrained the group of senses, seated not too high nor too low,
चलेऽनिले चलं सर्वं निश्चले तत्र निश्चलम्
When the breath moves, everything moves; when it is still, all is still there.
यावद्देहे स्थितः प्राणो जीवितं तावदुच्यते
As long as the breath remains in the body, life is said to continue.
यावद्बद्धो मरुद्देहे यावच्चेतो निराश्रयम्
As long as the breath is restrained in the body, and as long as the mind is without support,
कालसाध्वसतोब्रह्मा प्राणायामं सदाचरेत्
Brahma, fearful of time, should always practice breath control.
मंदो द्वादशमात्रस्तु मात्रा लघ्वक्षरा मता
The slow breath is measured as twelve units, and the unit is considered a brief syllable.
स्वेदं कंपं विषादं च जनयेत्क्रमशस्त्वसौ
This, when practiced gradually, produces sweat, trembling, and despondency.
विषादं हि तृतीयेन सिद्धः प्राणोथ योगिनः क्रमेण सेव्यमानोसौ नयते यत्र चेच्छति
Indeed, by the third stage, despondency arises; then the yogi attains perfection. Practiced in order, it leads wherever one desires.
हठान्निरुद्धप्राणोयं रोमकूपेषु निःसरेत्
When the breath is forcibly restrained, it emerges through the pores of the hair.
तत्प्रत्याययितव्योसौ क्रमेणारण्यहस्तिवत् 4.1.41.
This should be recognized gradually, like the movement of a forest elephant.
करोति शास्तृनिर्देशं न च तं परिलंघयेत् गृहीतः सेव्यमानस्तु विश्रंभमुपगच्छति
He follows the teacher’s instruction and does not transgress it. When practiced and mastered, it brings confidence.
षट्त्रिंशदंगुलो हंसः प्रयाणं कुरुते बहिः
The swan moves outward thirty-six finger-widths.
शुद्धिमेति यदा सर्वं नाडीचक्र मनाकुलम्
When the entire network of channels becomes pure and free from disturbance,
दृढासनो यथाशक्ति प्राणं चंद्रेण पूरयेत्
Seated firmly as one is able, one should fill the breath through the lunar channel.
स्रवत्पीयूषधारौघं ध्यायंश्चंद्रसमन्वितम्
Meditating on the stream of nectar flowing, accompanied by the moon,
रविणा प्राणमाकृष्य पूरयेदौदरीं दरीम्
Drawing in the breath through the solar channel, one should fill the cavity of the abdomen.
ज्वलज्वलनपुंजाभं शीलयन्नुष्मगुं हृदि
Practicing warmth in the heart, resembling a mass of blazing fire,
इत्थं मासत्रयाभ्यासादुभयायामसेवनात्
Thus, by practicing both types of breath for three months,
यथेष्टं धारणं वायोरनलस्य प्रदीपनम्
One attains the desired retention of air and the kindling of the fire.