373 - Description of asanas (different physical postures) and control of breath

Agni said: 

1-3a. (The term) asana denotes postures such as the 'lotus'¹ etc. Sitting in that posture oneshould contemplate the Supreme (Being). After having established oneself firmly in that posture in a pure place which is neither too much raised nor too much lowered, on the skin of an antelope and the kuša (grass), oneshould concentrate after controlling the mind and the senses. Seated in that posture oneshould practise yoga for the sake of the purification of the self. 

1. See verses 3b ff below. 

3b-6. The body, head and neckshould be held erect and firm without movement and oneshould look at the tip of the nose. Oneshould not look in any other direction. Oneshould protect the testicles and the penis with the heels, and place (the hcels) on the thighs, keep the hands across with effort and place the back of the right palm on the left (palm). After raising the face slowly and holding the mouth forward (oneshould practise the control of breath). Prāņa is the wind in one's body and its dyāma is its retention. 

7. (Holding and) closing (one of) the nostrils with the finger (exhale and) empty the air from the chest with the other nostril. Because of emptying it is known as rechaka (exhalation). 

8. Fill the inside with external air like a leather bag till it gets fully filled and remains steady. It is known as püraka (filling) because of filling to the full. 

9. When one neither lets off the air inside nor inhales the air but remains steady like a completely filled pot, (it is called) kumbhaka. 

10-11. (Again pranayama is divided into three classes): Kanyasa (theshortest one) is inhaling Onee for a duration of twelve mátra-s (moments). Madhyama (the middle one) is inhaling twice lasting for a duration of twenty-four moments. Uttama (the longest) is inhaling thrice lasting for a period of thirty-six moments. Uttamattoma (the foremost one) is that which produces sweat,shivering and stiffness. 

12-13. Oneshould not tread on untrodden ground. (By doing so) (one would be liable to get) hiccough, breathing (trouble) etc. When the vital air is conquered there would be little defect in the feces, urine etc. (One would gain) health, quick gait, enthusiasm, clarity of voice, grace in strength and colour and the loss of all defects. 

14. That (pränāyāma) which is not accompanied by, muttering (of prayer, divine name etc.) and contemplation (is known as) not impregnated. That which is accompanied (by muttering of 'om' etc. is known as) impregnated. An impregnated (prāņayama)should be practised foremost for the subjugation of the senses. 

15. When the senses are conquered along with the acquisition of knowledge and detachment and one has acquired mastery in prāņāyāma, everything else would then become conquered. 

16. The senses are really everything (which leads) to heaven or hell. By controlling them or leaving them unbridled (one would go) to heaven or hell. 

17-18. The body is said to be like a chariot and the senses (are) its horses. The mind is said to be the charioteer. Pranayama is known to be the whip. With the reins of knowledge and detachment and by getting rid of illusion, the mind attains steadiness by means of prāņāyāma alone. 

19. (The practice of) pranayama (gives) the same benefit that would accrue to a person who drinks drops of water through the tip of a kusa (grass) month after month for whole period of one hundred years. 

20. Pratyahara is said to consist in the withdrawal and restraining of the senses which are ordinarily immersed in the ocean of objects. 

21. Oneshould pull up the self by one's own effort just as a man sinking in the water (is pulled out). (Oneshould cross) the rapid current of the river of enjoyment of objects by resorting to the tree of knowledge.