Nithyananda Yoga - Shastra Pramana

Stretching out the two legs (in sideways) keeping his face and chest straight, prasarita can be
assumed.
~
Credit: Kirana Agama, Translated into English by Dr. Sabharathnam S. Pattusamy, The
Himalayan Academy, 2006

The eleven postures

Śāstra Pramā a: Varahopanishad (Chapter V, verses 15-16)

Original Verse
एकादशासना न यु च ा या मु नस म ।
च ं प मासनं कू म मयरू ं कु कु टं तथा ॥ १५ ॥
वीरासनं वि तकं च भ ं सहं ासनं तथा ।
मु तासनं गोमखु ं च क ततं योग व मऐ् ः ॥ १६ ॥

Transliteration
ekādaśāsanāni syuścakrādyā munisattama |
cakraṃ padmāsanaṃ kūrmaṃ mayūraṃ kukkuṭaṃ tathā || 15 ||
vīrāsanaṃ svastikaṃ ca bhadraṃ siṃhāsanaṃ tathā |
muktāsanaṃ gomukhaṃ ca kīrtitaṃ yogavittamaiḥ || 16 ||

Translation
There are the Cakra and other eleven postures, O
best among sages, the Cakra, the Padmasana, the
Kurma, the Mayura and also the Kukkuta ; the VirSsana,
the Svastika, the Bhadra, the SiiphSsana, likewise ;
the Muktasana and the Go-mukha, are related by the
best among the knowers of Yoga.

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Cakra Asana: a synonym of Padmasana

Śāstra Pramā a: Varahopanishad (Cahpter V, verses 17)

Original Verse
स यो द णे गु फे द णं द णेतरे ।
नद या जकु ाय तु च ासन मदं मतम ् ॥ १७ ॥

51

त च ासनल णमाह- स ये त ॥ १७ ॥

Transliteration
savyoru dakṣiṇe gulphe dakṣiṇaṃ dakṣiṇetare |
nidadhyādṛjukāyastu cakrāsanamidaṃ matam || 17 ||
tatra cakrāsanalakṣaṇamāha- savyeti || 17 ||

Translation
One should place the left thigh over the right heel
and the right thigh over the left heel with his body
erect. This is considered to be the Cakra posture. (17)

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

The 8 yoga postures as per Sandilyopanishad

Śāstra Pramā a: Sandilyopanishad (Chapter 3) औ।
Original Verse

अ ट वधासन न पणम ्
वि तकगोमखु प मवीर सहं भ मु तमयरू ा या यासना य

Transliteration

aṣṭavidhāsananirūpaṇam
svastikagomukhapadmavīrasiṃhabhadramuktamayūrākhyānyāsanānyaṣṭau|

Translation
The eight postures are, what are called the
Svastika, the Go-mukha, the Padma, the Vira, the
Simha, the Bhadra, the Mukta, and the Mayura.

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~Yoga Practice~

Svastika

Śāstra Pramā a: Sandilyopanishad (Chapter 3, verse 1)

52

Original Verse

ञानवू र तरे स य कृ वा पादतले उभे ।
ऋजकु ायः समासीनः वि तकं त च ते ॥ १ ॥

Transliteration

Jānūrvorantare samyakkṛtvā pādatale ubhe |
ṛjukāyaḥ samāsīnaḥ svastikaṃ tatpracakṣate || 1 ||

Translation

As for the Svastika, placing the soles of the two feet
between the knees and the thighs, sitting with the body
erect and the posture balanced ; that they say is the
Svastika.

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

Go-mukhasana

Śāstra Pramā a: Sandilyopanishad (Chapter 3, verse 2)

Original Verse

स ये द णगु फं तु पृ ठपा व नयोजयेत ् ।
द णेऽ प तथा स यं गोमखु ं गोमखु ं यथा ॥ २ ॥

Transliteration

savye dakṣiṇagulphaṃ tu pṛṣṭhapārśve niyojayet |
dakṣiṇe'pi tathā savyaṃ gomukhaṃ gomukhaṃ yathā || 2 ||

Translation

One should place his right ankle of the leg
on the left side of the back (of the leg) and also the left
ankle of the leg on the right side similarly. This is
Go-mukha, resembling the face of the cow.

53

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

Padmasana

Śāstra Pramā a: Sandilyopanishad (Chapter 3, verse 3)

Original Verse

अ गु ठे न नब नीया ध ता यां यु मेण च ।
ऊव प र शाि ड य कृ वा पादतले उभे ।
प मासनं भवेदेतत ् सवषाम प पिू जतम ् ॥ ३ ॥

Transliteration

aṅguṣṭhena nibadhnīyāddhastābhyāṃ vyutkrameṇa ca |
ūrvorupari śāṇḍilya kṛtvā pādatale ubhe |
padmāsanaṃ bhavedetat sarveṣāmapi pūjitam || 3 ||

Translation

Placing
the soles of the two feet, O S'andilya, over the two
thighs, one should hold (them) by the toes, with the
two hands stretched out crosswise. This will be the
Padmasana \Posture, held in esteem by all (Yogin-s).

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

Virasana

Śāstra Pramā a: Sandilyopanishad (Chapter 3, verse 4)

Original Verse

एकं पादमथऐ् कि मन ् व य यो ण सिं थतः ।
इतरि मं तथा चो ं वीरासनमदु रतम ् ॥ ४ ॥

54

Transliteration

ekaṃ pādamathaikasmin vinyasyoruṇi saṃsthitaḥ |
itarasmiṃstathā coruṃ vīrāsanamudīritam || 4 ||

Translation

Placing one foot over one thigh and the other thigh
over the other foot similarly, sitting thus is what is
known as Virasana.

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

Simhasana

Śāstra Pramā a: Sandilyopanishad (Chapter 3, verses 5-6)

Original Verse

द णं स यगु फे न द णेन तथेतरम ् ।
ह तऔ् च जा वोः सं था य वा गलु च साय च ॥ ५ ॥
या व ो नर ेत नासा ं ससु मा हतः ।
सहं ासनं भवेदेतत ् पिू जतं यो ग भः सदा ॥ ६ ॥

Transliteration

dakṣiṇaṃ savyagulphena dakṣiṇena tathetaram |
hastau ca jānvoḥ saṃsthāpya svāṅgulīśca prasārya ca || 5 ||
vyāttavaktro nirīkṣeta nāsāgraṃ susamāhitaḥ |
siṃhāsanaṃ bhavedetat pūjitaṃ yogibhiḥ sadā || 6 ||

Translation

Pressing the right side (of the
frenum of the prepuce) with the left heel and the other
side with the right (heel) simjlarly, firmly placing the
two hands on the two knees, with their fingers outstretched,
with his mouth wide open and his body well controlled,
he should fix his eyes, on the tip of the
nose. This will be the Simhasana, always adored by

55

Yogin-s.

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

Siddhasana

Śāstra Pramā a: Sandilyopanishad (Chapter 3, verse 7)

Original Verse

यो नं वामेन सपं ी य मे ादपु र द णम ् ।
मू ये च मनोल यं स धासन मदं भवेत ् ॥ ७ ॥

Transliteration

yoniṃ vāmena saṃpīḍya meḍhrādupari dakṣiṇam |
bhrūmadhye ca manolakṣyaṃ siddhāsanamidaṃ bhavet || 7 ||

Translation

Pressing the right part of the Yoni (organ of
procreation) above the genitals with the left (heel),
projecting the introspecting mind towards the middle
of the eyebrows, this (posture) will be the Siddhasana

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

Bhadrasana

Śāstra Pramā a: Sandilyopanishad (Chapter 3, verse 8)

Original Verse

गु फ्औ तु वषृ ण याधः सीव याः पा वयोः पेत ् ।
पादपा व तु पा ण यां ढं ब वा सु न चलम ् ।
भ ासनं भवेदेतत ् सव या ध वषापहम ् ॥ ८ ॥

56

Transliteration

gulphau tu vṛṣaṇasyādhaḥ sīvanyāḥ pārśvayoḥ kṣipet |
pādapārśve tu pāṇibhyāṃ dṛḍhaṃ baddhvā suniścalam |
bhadrāsanaṃ bhavedetat sarvavyādhiviṣāpaham || 8 ||

Translation

(The Yogin) should place the two ankles of the leg
be*iow the testicles, on either side the frenum of the
prepuce. Then uith both hands holdmg firmly the
two feet by their sides, and remaining motionless,

This will be the Bhadrasana, the panacea for all ills and the
antidote against all poisons.

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

Muktasana

Śāstra Pramā a: Sandilyopanishad (Chapter 3, verse 9)

Original Verse

सपं ी य सी वनीं सू मां गु फे नऐ् व तु स यतः ।
स यं द णगु फे न मु तासन मदं भवेत ् ॥ ९ ॥

Transliteration

saṃpīḍya sīvinīṃ sūkṣmāṃ gulphenaiva tu savyataḥ |
savyaṃ dakṣiṇagulphena muktāsanamidaṃ bhavet || 9 ||

Translation

Pressing the right side of
the -subtle frenum of the prepuce by the ankle of the
leg from the left and the left side (of the frenum) with
the right ankle, this will be the Muktasana.

57

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

Mayurasana

Śāstra Pramā a: Sandilyopanishad (Chapter 3, verses 10-11)

Original Verse

अव ट य धरां स यक् तला यां तु कर वयोः ।
ह तयोः कू पऔ चा प थापये ना भपा वयोः ॥ १० ॥
समु नत शरःपादो द डव योि न सिं थतः ।
मयरू ासनमेत ु सवपाप णाशनम ् ॥ ११ ॥

Transliteration

avaṣṭabhya dharāṃ samyak talābhyāṃ tu karadvayoḥ |
hastayoḥ kūrparau cāpi sthāpayennābhipārśvayoḥ || 10 ||
samunnataśiraḥpādo daṇḍavadvyomni saṃsthitaḥ |
mayūrāsanametattu sarvapāpapraṇāśanam || 11 ||

Translation

Holding
on to the ground well, with the two pafms of his hands,
(the Yogin) should firmly fix the two elbows by the
sides of the navel, with his head and legs lifted upwards
and (his trunk) floating like a stick in empty space-

This is the Mayurasana, which is the destroyer of all
sins. All diseases that affect the body perish. Poisons
are assimilated (without any evil eflfect).

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

58

(Sukhasana)

Śāstra Pramā a: Sandilyopanishad (Chapter 3, verses 12-13)

Original Verse

शर रा तगताः सवरोगा वन यि त । वषा ण जीय ते ॥ १२ ॥ येन
के नासनेन सखु धारणं भव यश त त समाचरेत ् ॥ १३ ॥

Transliteration

śarīrāntargatāḥ sarvarogā vinaśyanti | viṣāṇi jīryante || 12 || yena
kenāsanena sukhadhāraṇaṃ bhavatyaśaktastatsamācaret || 13 ||

Translation

By whichever
posture the body could be held comfortably, the man
of feeble strength should have recourse to it.

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Asanas prescribed for Yogic Practices

Śāstra Pramā a: Yoga-Cudamany-Upanishad (3)

Original Verse

एकं स धासनं ो तं वतीयं कमलासनम ् | ३ |

Transliteration

ekaṃ siddhāsanaṃ proktaṃ dvitīyaṃ kamalāsanam | 3 |

Translation

The Siddhasana is said to be one (posture) and the second is the Kamalasana.

Credits: ​The Yoga Upanishads, THE ADYAR LIBRARY, 1938

59

Padmasana

Śāstra Pramā a: Yoga-Kundaly-Upanishad (Chapter 1, Verses 4-5)

Original Verse

आसनं व वधं ो तं प मं व ासनं तथा ॥ ४ ॥
ऊ व प र चे ध े उभे पादतले यथा ।
प मासनं भेवेदेतत ् सवपाप णाशनम ् ॥ ५ ॥

Transliteration

āsanaṃ dvividhaṃ proktaṃ padmaṃ vajrāsanaṃ tathā || 4 ||
ūrdhvorupari ceddhatte ubhe pādatale yathā |
padmāsanaṃ bhevedetat sarvapāpapraṇāśanam || 5 ||

Translation

Postures are said to be of two kinds : the Padmasana and the Vajrasana. When one places the
soles of his feet over the two thighs (crosswise, the right sole over the left thigh and the left sole
over the right thigh), this becomes the Padma posture, which destroys all sin.

Credits:​ T​ he Yoga Upanishads, THE ADYAR LIBRARY, 1938

Key words: padmasana, traditional asanas

Vajrasana

Śāstra Pramā a: Yoga-Kundaly-Upanishad (Chapter 1, Verses 6)

Original Verse

वामा मलू ं क दाधः अ यं तदपु र पेत ् ।
सम ीव शरःकायो व ासन मती रतम ् ॥ ६ ॥

Transliteration

vāmāṅghrimūlaṃ kandādhaḥ anyaṃ tadupari kṣipet |
samagrīvaśiraḥkāyo vajrāsanamitīritam || 6 ||

60

Translation

One should place the left heel under the knot of the navel and the other heel over it, with his
neck, head and body in a line. This is known as the Vajrasana posture.

Credits:​ ​The Yoga Upanishads, THE ADYAR LIBRARY, 1938

Key words: vajrasana, traditional asanas

VIPARITA KARANI

~YOGA PRACTICE~
Śāstra Pramā a: Yoga-Tattvopanishad (122-126)

Original Verse

करणी वपर ता या सवा ध या धना शनी ॥ १२२ ॥
न यम यासयु त य जाठराि न ववधनी ।
आहारा बहव त य सपं ा याः साधक य च ॥ १२३ ॥
अ पाहारा य द भवेदि नदहं हरेत ् णात ् ।
अधः शर चो वपादः णं यात ् थमे दने ॥ १२४ ॥
णा ु कं चद धकम यसे ु दने दने ।
वल च प लतं चऐ् व ष मासाधा न यते ॥ १२५ ॥
याममा ं तु यो न यम यसेत ् स तु कालिजत ् ।

Transliteration

karaṇī viparītākhyā sarvādhivyādhināśinī || 122 ||
nityamabhyāsayuktasya jāṭharāgnivivardhanī |
āhārā bahavastasya saṃpādyāḥ sādhakasya ca || 123 ||
alpāhārā yadi bhavedagnirdehaṃ haret kṣaṇāt |
adhaḥśiraścordhvapādaḥ kṣaṇaṃ syāt prathame dine || 124 ||
kṣaṇāttu kiṃcidadhikamabhyasettu dine dine |
valī ca palitaṃ caiva ṣaṇmāsārdhānna dṛśyate || 125 ||
yāmamātraṃ tu yo nityamabhyaset sa tu kālajit |

Translation

The Karari known as Viparita, which destroys all mental and bodily ailments, develops the
Jatharagni of the daily practitioner. Various kinds of food will have to be procured by the
practitioner (of that Karani). Should the kinds of food fall short, fire will eat up the body in a
minute. With his head down and his feet up, he should remain for a minute on the first day.

61

Credits:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Svastika Asana

Tri-shikhi-brahmanopanishad (35)
Śāstra Pramā a

Original Verse

व यते वि तकं पादतलयो भयोर प ।
पवू रे जाननु ी वे कृ वासनमदु रतम ् ॥ ३५ ॥

Transliteration

varṇyate svastikaṃ pādatalayorubhayorapi |
pūrvottare jānunī dve kṛtvāsanamudīritam || 35 ||

Translation

The Svastika posture is said to be that of the doubling up of the soles of the feet over the right
and left shanks (each to each).

Svastika Asana ii

Darshanopanishad (III, 2-3)
Śāstra Pramā a

Original Verse

जानवू र तरे कृ वा स यक् पादतले उभे ॥ २ ॥
सम ीव शरःकायः वि तकं न यम यसेत ् ।

Translation

jānūrvorantare kṛtvā samyak pādatale ubhe || 2 ||
samagrīvaśiraḥkāyaḥ svastikaṃ nityamabhyaset |

62

Transliteration

Placing the two soles of the feet well between the knees and the thighs (crosswise), keeping
the head, the neck and the body erect (in a straight line), the Yogin should always practise the
Svastika (posture).

Gomukha-Asana

Tri-shikhi-brahmanopanishad (36)
Śāstra Pramā a

Original Verse

स ये द णगु फं तु पृ ठपा व नयोजयेत ् ।
द णेऽ प तथा स यं गोमखु ं गोमखु ं यथा ॥ ३६ ॥

Transliteration

savye dakṣiṇagulphaṃ tu pṛṣṭhapārśve niyojayet |
dakṣiṇe'pi tathā savyaṃ gomukhaṃ gomukhaṃ yathā || 36 ||

Translation

One should place the rightankle over the left flank of the buttock and similarlythe left ankle over
the right flank of the buttock, so asto resemble the forepart of the cow's face this is the
Go-mukha posture.

Gomukha-Asana ii

Darshanopanishad (III, 3,4)
Śāstra Pramā a

Original Verse

स ये द णगु फं तु पृ ठपा व नयोजयेत ् ॥ ३ ॥
द णेऽ प तथा स यं गोमखु ं तत ् च ते ।

Transliteration

savye dakṣiṇagulphaṃ tu pṛṣṭhapārśve niyojayet || 3 ||
dakṣiṇe'pi tathā savyaṃ gomukhaṃ tat pracakṣate |

63

Translation

Placing the right ankle by the side of the left buttock and the left ankle by the side of the right
buttock, is known as the Go-mukha (posture).

Virasana

Tri-shikhi-brahmanopanishad (37)
Śāstra Pramā a

Original Verse

एकं चरणम यि म नरू ावारो य न चलः ।
आ ते य ददमेनो नं वीरासनमदु रतम ् ॥ ३७ ॥

Transliteration

ekaṃ caraṇamanyasminnūrāvāropya niścalaḥ |
āste yadidamenoghnaṃ vīrāsanamudīritam || 37 ||

Translation

Should one stand motionless, aftermounting one leg on to the thigh of the other, this is known
as the sin-destroying Virasana posture

Virasana ii

Darshanopanishad (III, 6)
Śāstra Pramā a

One should place the left foot over the right thigh, with his body erect and his posture even: this
is said to be Virasana.

Yogasana

Tri-shikhi-brahmanopanishad (38)
Śāstra Pramā a

Transliteration

gudaṃ niyamya gulphābhyāṃ vyutkrameṇa samāhitaḥ |

64

yogāsanaṃ bhavedetaditi yogavido viduḥ || 38 ||

Translation

After having pressed the anus with his ankles folded crosswise and got composure in the
posture assumed, what is attained by one is Yogasana.

Padmasana ii

Tri-shikhi-brahmanopanishad (39)
Śāstra Pramā a

Original Verse

ऊव प र वऐ् ध े यदा पादतले नमु े ।
प मासनं भवेदेतत ् सव या ध वषापहम ् ॥ ३९ ॥

Transliteration

ūrvorupari vai dhatte yadā pādatale nume |
padmāsanaṃ bhavedetat sarvavyādhiviṣāpaham || 39 ||

Translation

“When the two soles of the feet are placed on the two thighs (each on each), this becomes the
Padmasana, the panacea for all ills and the antidote for all poisons.”

Padmasana iii

Darshanopanishad (III, 4-5)
Śāstra Pramā a

Original Verse

अ गु ठाव ध गृ णीया ध ता यां यु मेण तु ॥ ४ ॥
ऊव प र व े कृ वा पादतल वयम ् ।
प मासनं भवेत ् ाञ सवरोगभयापहम ् ॥ ५ ॥

Transliteration

aṅguṣṭhāvadhi gṛhṇīyāddhastābhyāṃ vyutkrameṇa tu || 4 ||
ūrvorupari viprendra kṛtvā pādataladvayam |
padmāsanaṃ bhavet prāña sarvarogabhayāpaham || 5 ||

65

Translation

After placing the two soles of the feet over the two thighs, (crosswise), (the right over the left
and vice versa), O chief among the Brahmana-s one should hold the tips of the big toes with his
two hands in the reverse order (the right with the left and vtce versa). This will form the
Padmasana, O wise one' (a posture), which will remove all fear from any disease.

Baddha-padmasana

Tri-shikhi-brahmanopanishad (40)
Śāstra Pramā a

Original Verse

प मासनं ससु ं था य तद गु ठ वयं पनु ः ।
यु मेणऐ् व ह ता यां ब धप मासनं भवेत ् ॥ ४० ॥

Transliteration

padmāsanaṃ susaṃsthāpya tadaṅguṣṭhadvayaṃ punaḥ |
vyutkrameṇaiva hastābhyāṃ baddhapadmāsanaṃ bhavet || 40 ||

Translation

Having well established the Padmasana posture, (should one hold) the two big toes with (his)
two hands stretched crosswise, it becomes the Baddha-padmasana (the bound- lotus-postion).

Kukkutasana

Tri-shikhi-brahmanopanishad (41)
Śāstra Pramā a

Original Verse

प मासनं ससु ं था य नानवू र तरे कऔ ।
नवे य भमू ावा त ठे योम थः कु कु टासनः ॥ ४१ ॥

Transliteration

padmāsanaṃ susaṃsthāpya nānūrvorantare karau |
niveśya bhūmāvātiṣṭhedvyomasthaḥ kukkuṭāsanaḥ || 41 ||

66

Translation

Having well established the Padmasana, he who is firmly grounded on the earth (with his body)
suspended inmid-air, his two hands inserted in the inter-space betweenthe knees and the
thighs, assumes the Kukkutasana(cock-posture).

Uttana-kurmaka asana

Tri-shikhi-brahmanopanishad (42)
Śāstra Pramā a

Original Verse

कु कु टासनब ध थो दो या सबं य कं धरम ् ।
शते े कू मवदु ान एतदु ानकू मकम ् ॥ ४२ ॥

Transliteration

kukkuṭāsanabandhastho dorbhyāṃ saṃbadhya kaṃdharam |
śete kūrmavaduttāna etaduttānakūrmakam || 42 ||

Translation

Remaining bound up in the Kukkutaposture and firmly pressing the neck with the two shoulders,
should one stretch his body in a supine posture, with his face upward like a tortoise, this is the
Uttana-kurmaka posture.

Dhanurasana

Tri-shikhi-brahmanopanishad (43)
Śāstra Pramā a

Original Verse

पादा गु औ तु पा ण यां गहृ वा वणाव ध ।
धनरु ाकषकाकृ टं धनरु ासनमी रतम ् ॥ ४३ ॥

Transliteration

pādāṅguṣṭhau tu pāṇibhyāṃ gṛhītvā śravaṇāvadhi |
dhanurākarṣakākṛṣṭaṃ dhanurāsanamīritam || 43 ||

67

Translation

Grasping the big toes with the hands and drawing them up to the ear, even as a bow is drawn,
is said to be the Dhanurasana (drawn bow-posture).

Simha-rupakasana

Tri-shikhi-brahmanopanishad (44)
Śāstra Pramā a

Original Verse

सीवनीं गु फदेशे यो नपी य यु मेण तु ।
साय जाननु ोह तावासनं सहं पकम ् ॥ ४४ ॥

Transliteration

sīvanīṃ gulphadeśebhyo nipīḍya vyutkrameṇa tu |
prasārya jānunorhastāvāsanaṃ siṃharūpakam || 44 ||

Translation

Pressing the frenum of the prepuce in the reverse order with the ankles, and outstretching the
hands placed on the knees, is the posture of the form of the lion (Simha-rupakasana).

Bhadrasana

Tri-shikhi-brahmanopanishad (45)
Śāstra Pramā a

Original Verse

गु फ्औ च वषृ ण याधः सी व यभु यपा वयोः ।
नवे य भमू औ् ह ता यां ब वा भ ासनं भवेत ् ॥ ४५ ॥

Transliteration

gulphau ca vṛṣaṇasyādhaḥ sīvinyubhayapārśvayoḥ |
niveśya bhūmau hastābhyāṃ baddhvā bhadrāsanaṃ bhavet || 45 ||

68

Translation

Placing the ankles below the scrotum and on either side of the frenum of the prepuce and
remaining attached to the ground with both hands is Bhadrasana.

Bhadrasana

Darshanopanishad (III, 7-8)
Śāstra Pramā a

Original Verse

गु फ्औ तु वषृ ण याधः सी व याः पा वयोः पेत ् ।
पा वपा औ च पा ण यां ढं ब वा सु न चलम ् ॥ ७ ॥
भ ासनं भवेदेत वषरोग वनाशनम ् ।

Transliteration

gulphau tu vṛṣaṇasyādhaḥ sīvinyāḥ pārśvayoḥ kṣipet |
pārśvapādau ca pāṇibhyāṃ dṛḍhaṃ baddhvā suniścalam || 7 ||
bhadrāsanaṃ bhavedetadviṣarogavināśanam |

Translation

One should place the two ankles below the scrotum and by the sides of the frenum of the
prepuce and firmly bind with his hands the sides of the feet, so as to be motionless. This will be
Bhadrasana, which will destroy all poison and disease.

Muktasana

Tri-shikhi-brahmanopanishad (46)
Śāstra Pramā a

सीवनीपा वमभु यं गु फा यां यु मेण तु ।
नपी यासनमेत च मु तासनमदु रतम ् ॥ ४६ ॥

Transliteration

sīvanīpārśvamubhayaṃ gulphābhyāṃ vyutkrameṇa tu |
nipīḍyāsanametacca muktāsanamudīritam || 46 ||

69

Translation

Pressing the two sides ofthe frenum of the prepuce with the ankles, is the posture known as
Muktasana.

Muktasana

Darshanopanishad (III, 8-9)
Śāstra Pramā a

Original Verse

नपी य सी वनीं सू मां द णेतरगु फतः ॥ ८ ॥
वामं या येन गु फे न मु तासन मदं भवेत ् ।
मे ादपु र न य स यं गु फं ततोप र ॥ ९ ॥
गु फा तरं च सं य मु तासन मदं मनु े ।

Transliteration

nipīḍya sīvinīṃ sūkṣmāṃ dakṣiṇetaragulphataḥ || 8 ||
vāmaṃ yāmyena gulphena muktāsanamidaṃ bhavet |
meḍhrādupari nikṣipya savyaṃ gulphaṃ tatopari || 9 ||
gulphāntaraṃ ca saṃkṣipya muktāsanamidaṃ mune |

Translation

Pressing the right side of the frenum of the prepuce with the left ankle and the left side of the
frenum with the right ankle, this becomes the Muktasana; placing the left ankle over the genitals
and the right ankle over that, this, O sage' is the Muktasana.

Mayurasana

Tri-shikhi-brahmanopanishad (47-48)
Śāstra Pramā a

Original Verse

अव ट य धरां स यक् तला यां ह तयो वयोः ।
कू पऔ ना भपा व तु थाप य वा मयरू वत ् ॥ ४७ ॥
समु नत शरःपादो मयरू ासन म यते ।
वामो मलू े द ा ं जा वोवि टतपा णना ॥ ४८ ॥

70

Transliteration

avaṣṭabhya dharāṃ samyak talābhyāṃ hastayordvayoḥ |
kūrparau nābhipārśve tu sthāpayitvā mayūravat || 47 ||

samunnataśiraḥpādo mayūrāsanamiṣyate |
vāmorumūle dakṣāṅghriṃ jānvorveṣṭitapāṇinā || 48 ||

Translation

Resting well on the ground with the palms of the hands, causing the elbows to support firmly the
sides of the navel and keeping the head and the legs erect, like a pea-cock, the Mayurasana
(the pea-cock-posture) is assumed.

Mayurasana

Darshanopanishad (III, 10-11)
Śāstra Pramā a

Original Verse

कू परा े मु न े ठ न पे ना भपा वयोः ॥ १० ॥
भू यां पा णतल व वं न यऐ् का मानसः ।
समु नत शरःपादो द डव योि न सिं थतः ॥ ११ ॥
मयरू ासनमेतत ् यात ् सवपाप णासनम ् ।

Transliteration

kūrparāgre muniśreṣṭha nikṣipennābhipārśvayoḥ || 10 ||
bhūmyāṃ pāṇitaladvandvaṃ nikṣipyaikāgramānasaḥ |
samunnataśiraḥpādo daṇḍavadvyomni saṃsthitaḥ || 11 ||
mayūrāsanametat syāt sarvapāpapraṇāsanam |

Translation

O best of sages ' One should place the tip of the elbows by the sides of the navel, and placing
on the ground his two palms, with an one-pointed mind and with his head and legs lifted
upwards, floating in space like a stick, this is the Mayurasana, which destroys all sins.

Matsya-pithaka

Tri-shikhi-brahmanopanishad (49)

71

Śāstra Pramā a

Original Verse

वामेन वामा गु ठं तु गहृ तं म यपीठकम ् ।
यो न वामेन सपं ी य मे ादपु र द णम ् ॥ ४९ ॥

Transliteration

vāmena vāmāṅguṣṭhaṃ tu gṛhītaṃ matsyapīṭhakam |
yoni vāmena saṃpīḍya meḍhrādupari dakṣiṇam || 49 ||

Translation

Placing the right foot at the root of the left thigh, with the two hands embracing the knees and
the left hand grasping the left big toe, is the Matsya-pithaka posture.

Siddhasana

Tri-shikhi-brahmanopanishad (50)
Śāstra Pramā a

Original Verse

ऋजकु ायः समासीनः स धासनमदु रतम ् ।
साय भु व पा औ तु दो याम गु ठमादरात ् ॥ ५० ॥

Transliteration

ṛjukāyaḥ samāsīnaḥ siddhāsanamudīritam |
prasārya bhuvi pādau tu dorbhyāmaṅguṣṭhamādarāt || 50 ||

Translation

Pressing the secret parts with the left (foot), placing the right (foot) over the secret parts and
sitting with the body erect, (this) is said to be the Siddhasana.

Pascimatana Asana

Tri-shikhi-brahmanopanishad (51)
Śāstra Pramā a

72

Original Verse

जानपू र ललाटं तु पि चमं ताणमु यते ।
येन के न कारेण सखु ं धाय च जायते ॥ ५१ ॥

Transliteration

jānūpari lalāṭaṃ tu paścimaṃ tāṇamucyate |
yena kena prakāreṇa sukhaṃ dhāryaṃ ca jāyate || 51 ||

Translation

Stretching the leg on the ground, touching the big toes with the fore-arms and placing the face
on the knees, is said to be the Pascimatana posture.

Sukhasana

Tri-shikhi-brahmanopanishad (52)
Śāstra Pramā a

Original Verse

तत ् सखु ासन म यु तमश त तत ् समाचरेत ् ।
आसनं विजतं येन िजतं तने जग यम ् ॥ ५२ ॥

Transliteration

tat sukhāsanamityuktamaśaktastat samācaret |
āsanaṃ vijitaṃ yena jitaṃ tena jagattrayam || 52 ||

Translation

That, wherein comfort and steadiness are attained somehow or other, is known as the
Sukhasana.

Sukhasana

Darshanopanishad (III, 12)
Śāstra Pramā a

73

Original Verse

येन के न कारेण सखु ं धऐ् य च जायते ॥ १२ ॥
तत ् सखु ासन म यु तमश त तत ् समा येत ् ।

Transliteration

yena kena prakāreṇa sukhaṃ dhairyaṃ ca jāyate || 12 ||
tat sukhāsanamityuktamaśaktastat samāśrayet |

Translation

In whichever manner comfort and courage are produced, that is known as Sukhasana: a weak
man should adopt such (posture).

On Mastery of Asana

Darshanopanishad (III, 12-13)
Śāstra Pramā a

Original Verse

आसनं विजतं येन िजतं तने जग यम ् ॥ १३ ॥
अनेन व धना यु तः ाणायामं सदा कु ॥

Transliteration

āsanaṃ vijitaṃ yena jitaṃ tena jagattrayam || 13 ||
anena vidhinā yuktaḥ prāṇāyāmaṃ sadā kuru ||

Translation

By whom posture is mastered, by him the three worlds are conquered. After following this rule,
always practise Pranayama.

Conquer of Asana brings control of Body

आसने तु िजते दे व िजतो देहोऽ प च वतः ।
पाि णपा ण वयो भू वा नासा े गतलोचनः ॥२२॥

āsane tu jite devi jito deho'pi ca svataḥ ।
pārṣṇipāṇidvayo bhūtvā nāsāgre gatalocanaḥ ॥22॥

74

O Goddess! If the posture is conquered, then one attains the control over the body easily. Then
the worshipper should concentrate his eyes on the tip of his nose keeping both the hands on the
thighs. ||22||

Description of position, space and state for Yogic Meditation

यानप ध तः
dhyānapaddhatiḥ

आ त ठे त ् थाणवु त ् व थो यथा द पो नवातगः ।
समं काय शरो ीवं धारय नचलं ि थरम ् ॥२३॥
ātiṣṭhet sthāṇuvat svastho yathā dīpo nivātagaḥ ।
samaṃ kāyaśirogrīvaṃ dhārayannacalaṃ sthiram ॥23॥

Yogi should be seated on a clean place in a steady posture keeping the head, neck and the
body straight without making any movement like a trunk of the tree or an unflinching flame of the
lamp (23).

Credit: Parameshvaragama, by Dr. Rama Ghose and Pt Vrajavallabha Dwivedi. Published by
Shaiva Bharati Shodha Pratishthanam.

Mention of five Asanas

padmakam svastikam va’pi upastha’ya’n”jalim tatha’&& 8
pi’t’ha’rdham ardhacandram ca sarvatobhadram eva va’&
There are many postures suitable to yoga-practice such as padmaka, svastika,
ardha pitha, ardha candra, sarvatobhadra and so forth.

Description of posture and state of mind to start the practice of
Yoga

a’sanam ruciram badhva’ u’rdhvaka’yah samam s’irah&& 9

75

sarva sanga’n parityajya a’tma samstham mano guha&

Having assumed a posture compatible to him and folding the hands together to express
supplication, and keeping his body upright, having well aligned his head and having
abandoned all the negative thoughts from his mind, O, Guha!, the sa’dhaka should
practice yoga ,with his mind well established within his own self.

On Pranayama

Definition of Pranayama

Tri-shikhi-brahmanopanishad, verse 94
Śāstra Pramā a

caturbhiḥ kleśanaṃ vāyoḥ prāṇāyāma udīryate |
sahitaprāṇāyāmalakṣaṇamāha- recanamiti || 94 ||

prāṇāyāmārambhasamaye śarīragataduṣṭavāyurecanaṃ tataḥ pūraṇaṃ
tataḥ kumbhakena vāyoḥ śodhanaṃ punaḥ niḥśeṣato recanam, evaṃ
caturbhiḥ paryāyaiḥ vāyoḥ kleśanam upakramaprāṇāyāmaḥ udīryate |
evaṃ prāṇāyāmatraye kṛte sati atha yathoktaprāṇāyāmayogyaṃ śarīraṃ
bhavatītyarthaḥ ||

Expiration (of foul air from the body), then inspiration (of pure air), then purifying the air (with
the Kumbhaka), similarly Expiration (once again Completely) ; the exhaustion of air, by
(repeating) the (above) four (processes), is said to be Prana yama.

Definition of Pranayama

Darshanopanishad (VI, 1)
Śāstra Pramā a

Original Verse

ाणायाम मं व ये साकं ृ ते शणृ ु सादरम ् ।
ाणायाम इ त ो तो रेचपरू ककु भक्ऐः ॥ १ ॥

76

Transliteration

prāṇāyāmakramaṃ vakṣye sāṃkṛte śṛṇu sādaram |
prāṇāyāma iti prokto recapūrakakumbhakaiḥ || 1 ||

Translation

I shall presently describe the method of Pranayama, O Samkrti, listen to it reverently.
Pranayama is said to be (made up) of Recaka, Puraka and Kumbhaka.

Kumbhakas and Bandhas to acheive the Ultimate state of Yoga

Śāstra Pramā a: Yoga-Sikhopanishad (88-89)

Original Verse

अथा यसेत ् सयू भेदमु जायीं चा प शीतल म ् ।
भ ां च स हतो नाम या चतु टयकु भकः ॥ ८८ ॥
ब ध येण सयं ु तः के वल ाि तकारकः ।
कु भकभेदमाह- अथे त ॥ ८८-८९ ॥

Transliteration

athābhyaset sūryabhedamujjāyīṃ cāpi śītalīm |
bhastrāṃ ca sahito nāma syāccatuṣṭayakumbhakaḥ || 88 ||
bandhatrayeṇa saṃyuktaḥ kevalaprāptikārakaḥ |
kumbhakabhedamāha- atheti || 88-89 ||

Translation

One should practise (the Kumbhaka-s known as) Surya-bheda, Ujjayi, S'ltali and Bhastra.
(These) together constitute the four-fold Kumbhaka. Together with the three Bandha-s, (that)
causes the attainment of the Kevala (Kumbhaka).

Credits:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

77

On breathing techniques: Surya Bedha - The disease killer

Śāstra Pramā a: Yoga-Sikhopanishad (91-92)

Original Verse

सयू ना या समाकृ य वायमु यासयो गना ।
व धवत ् कु भकं कृ वा रेचये छ तरि मना ॥ ९१ ॥
उदरे बहुरोग नं मदोषं नहि त च ।
महु ुमहु ु रदं काय सयू भेदमदु ा तम ् ॥ ९२ ॥

Transliteration

sūryanāḍyā samākṛṣya vāyumabhyāsayoginā |
vidhivat kumbhakaṃ kṛtvā recayecchītaraśminā || 91 ||
udare bahurogaghnaṃ krimidoṣaṃ nihanti ca |
muhurmuhuridaṃ kāryaṃ sūryabhedamudāhṛtam || 92 ||

Translation

By the practising Yogin should be drawn in the vital air through the Solar Nadi. After performing
Kumbhaka as prescribed in the rule,he should expel (it) through the lunar (Nadi). This, which
kills many a disease of the belly and extirpates the malignant influence due to (intestinal)
worms, should often and often be performed and is known as Surya-bheda (breaking through
the Solar Nadi).

Credits:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

Sitali Kumbhaka - Remover of hunger and thirst

Śāstra Pramā a: Yoga-Sikhopanishad (95-96)

Original Verse

मखु ेन वायंु सगं ृ य ाणर ेण रेचयेत ् ॥ ९५ ॥
शीतल करणं चेदं हि त प ं धु ां तषृ म ् ।
शीतल ल णमाह- मखु ेने त ॥ ९६ ॥

78

Transliteration

mukhena vāyuṃ saṃgṛhya ghrāṇarandhreṇa recayet || 95 ||
śītalīkaraṇaṃ cedaṃ hanti pittaṃ kṣudhāṃ tṛṣam |
śītalīlakṣaṇamāha- mukheneti || 96 ||

Translation

Drawing in air through the mouth, (he) should
expel (it) through the nostrils. This is performing the
Siltall (Kumbhaka) and destroys bile, hunger and
thirst.

Credits:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

On breathing techniques: Bhastrika Kumbhaka

Śāstra Pramā a: Yoga-Sikhopanishad (96-100)

Original Verse

तनयोरथ भ वे लोहकार य वेगतः ॥ ९६ ॥
रेचयेत ् परू ये वायमु ा मं देहगं धया ।
यथा मो भवे देहे तथा सयू ण परू येत ् ॥ ९७ ॥
क ठसकं ोचनं कृ वा पनु च ेण रेचयेत ् ।
वात प ले महरं शर राि न ववधनम ् ॥ ९८ ॥
कु डल बोधकं व दोष न शभु दं सखु म ् ।

मनाडीमखु ा तः थकफा यगलनाशनम ् ॥ ९९ ॥
स य ब धसमु भतू ं ि थ य वभेदकम ् ।
वशषे णे ऐ् व कत यं भ ा यं कु भकं ि वदम ् ॥ १०० ॥

Transliteration

stanayoratha bhastreva lohakārasya vegataḥ || 96 ||
recayet pūrayedvāyumāśramaṃ dehagaṃ dhiyā |
yathā śramo bhaveddehe tathā sūryeṇa pūrayet || 97 ||
kaṇṭhasaṃkocanaṃ kṛtvā punaścandreṇa recayet |

79

vātapittaśleṣmaharaṃ śarīrāgnivivardhanam || 98 ||
kuṇḍalībodhakaṃ vaktradoṣaghna śubhadaṃ sukham |
brahmanāḍīmukhāntaḥsthakaphādyargalanāśanam || 99 ||
samyagbandhasamudbhūtaṃ granthitrayavibhedakam |
viśeṣeṇaiva kartavyaṃ bhastrākhyaṃ kumbhakaṃ tvidam || 100 ||

Translation

(The practitioner) should intelligently expel with
speed the air in the body, out of the two breasts and
fill (it) in (likewise), till he is overcome with fatigue,
as with a blacksmith's pair of bellows. When fatigue
comes on in the body, then should he fill in through
the solar (Nadi) and after constricting the throat,
should expel (it) again through the lunar (Nadi).
(This Kumbhaka) removes (the excess of) the mind, bile
and phlegm, raises the temperature of the body, rouses
the Kundall, removes defects in the mouth, bestows
auspiciousness, is wholesome, removes impediments,
such as phlegm remaining in the interior of the opening
of the Brahma-nadl and is capable of bursting through
the three knots as the result of effectively practising
the Bandha-s. This Kumbhaka is known as the
Bhastra and should be specially practised.

Credits:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Description of Breath

Darshanopanishad (VI, 12-13)
Śāstra Pramā a

Original Verse

परू का दल णम ् बा यदापरू णं वायो दरे परू को ह सः ॥ १२ ॥
सपं णू कु भव वायोधारणं कु भको भवेत ् ।
ब ह वरेचनं वायो दरा ेचकः मतृ ः ॥ १३ ॥

Transliteration

pūrakādilakṣaṇam bāhyadāpūraṇaṃ vāyorudare pūrako hi saḥ || 12 ||

80

saṃpūrṇakumbhavadvāyordhāraṇaṃ kumbhako bhavet |
bahirvirecanaṃ vāyorudarādrecakaḥ smṛtaḥ || 13 ||

Translation

That is known as Puraka, wherein there is the filling up, in the belly, of the air from outside (the
body) , the holding of the air, as in a filled-up pot, is Kumbhaka , the expulsion freely of the air is
known as Recaka.

Description of Pranayama

Śāstra Pramā a: Yoga-Cudamany Upanishad (verses 95-97)

Original Verse

ब धप मासनो योगी ाणं च ेण परू येत ् ।
धारये वा यथाश या भयू ः सयू ण रेचयेत ् ॥ ९५ ॥
अमतृ ोद धसकं ाशं गो ीरधवलोपमम ् ।

या वा च मसं ब बं ाणायामे सखु ी भवेत ् ॥ ९६ ॥
फु र वलस वालापू यमा द यम डलम ् ।
या वा द ि थतं योगी ाणायामे सखु ी भवेत ् ॥ ९७ ॥

Transliteration

baddhapadmāsano yogī prāṇaṃ candreṇa pūrayet |
dhārayedvā yathāśaktyā bhūyaḥ sūryeṇa recayet || 95 ||
amṛtodadhisaṃkāśaṃ gokṣīradhavalopamam |
dhyātvā candramasaṃ bimbaṃ prāṇāyāme sukhī bhavet || 96 ||
sphuratprajvalasajjvālāpūjyamādityamaṇḍalam |
dhyātvā hṛdi sthitaṃ yogī prāṇāyāme sukhī bhavet || 97 ||

Translation

Having assumed the Padmasana posture, he should fill the vital air through the lunar (Nadi),
should hold it as long as he could and again expel it through the solar (Nadi). Meditating upon
the disc of the Moon, resembling the ocean of nectar and as white as cow's milk, during
Pramyarna the Yogin would derive comfort. Meditating on the disc of the Sun, adorable
as the Radiance of existence, seated in the heart throbbing and flaming, during Pranayama,
the Yogin would derive comfort.

Credits:
The Yoga Upanishads, THE ADYAR LIBRARY, 1938

81

Key words: pranayama

Preparing the place for yoga practice

Śāstra Pramā a: Yoga-Cudamany Upanishad (verses 36-39)

Original Verse

ऋजकु ायः ा ज ल च णमे द टदेवताम ् ।
ततो द णह त य अ गु ठे नऐ् व प गलाम ् ॥ ३६ ॥
न य परू ये वायु मडया तु शनऐ् ः शनऐ् ः ।
यथाश य वरोधेन ततः कु या च कु भकम ् ॥ ३७ ॥
पनु यजेत ् प गलया शनऐ् रेव न वेगतः ।
पनु ः प गलयापयू परू येददु रं शनऐ् ः ॥ ३८ ॥
धार य वा यथाशि त रेचये दडया शनऐ् ः ।
यया यजेत ् तयापयू धारयेद वरोधतः ॥ ३९ ॥

Transliteration

ṛjukāyaḥ prāñjaliśca praṇamediṣṭadevatām |
tato dakṣiṇahastasya aṅguṣṭhenaiva piṅgalām || 36 ||
nirudhya pūrayedvāyumiḍayā tu śanaiḥ śanaiḥ |
yathāśaktyavirodhena tataḥ kuryācca kumbhakam || 37 ||
punastyajet piṅgalayā śanaireva na vegataḥ |
punaḥ piṅgalayāpūrya pūrayedudaraṃ śanaiḥ || 38 ||
dhārayitvā yathāśakti recayediḍayā śanaiḥ |
yayā tyajet tayāpūrya dh ārayedavirodhataḥ || 39 ||

Translation

With body erect and palms closed (in the attitude of prayer), he should salute his tutelary deity.
Then, with the thumb of the right hand obstructing the Pingala (Nadi), he should fill in the vital
air little by little, through the Ida (Nadi). Then should he perform Kumbhaka without
intermission, as far as it lies in his power. Again should he expel the vital air gradually and by no
means with force. Again, drawing on through the Pingala, he should fill his belly gradually.
Holding (the vital air) as far as it lies in his power, he should expel (it) through the I4a, gradually.
Then, filling in through that (Nadi) wherewith he expelled (the vital air), he should hold (the vital
air) without detriment.

Credits:
The Yoga Upanishads, THE ADYAR LIBRARY, 1938

82

The Benefits of Pranayama

Śāstra Pramā a: Yoga-Cudamany Upanishad (verses 116-119)

Original Verse

ाणायामेन यु तने सवरोग यो भवेत ् ।
ाणायाम वयु ते यः सवरोगसमु भवः ॥ ११६ ॥
ह का कास तथा वासः शरःकणा वेदनाः ।
भवि त व वधा रोगाः पवन य यय मात ् ॥ ११७ ॥
यथा सहं ो गजो या ो भवे व यः शनऐ् ः शनऐ् ः ।
तथऐ् व से वतो वायरु यथा हि त साधकम ् ॥ ११८ ॥
यु तयं ु तं यजे वायंु यु तयं ु तं परू येत ् ।
यु तयं ु तं ब नीयादेवं स धमवा नयु ात ् ॥ ११९ ॥

Transliteration

prāṇāyāmena yuktena sarvarogakṣayo bhavet |
prāṇāyāmaviyuktebhyaḥ sarvarogasamudbhavaḥ || 116 ||
hikkā kāsastathā śvāsaḥ śiraḥkarṇākṣivedanāḥ |
bhavanti vividhā rogāḥ pavanavyatyayakramāt || 117 ||
yathā siṃho gajo vyāghro bhavedvaśyaḥ śanaiḥ śanaiḥ |
tathaiva sevito vāyuranyathā hanti sādhakam || 118 ||
yuktaṃyuktaṃ tyajedvāyuṃ yuktaṃyuktaṃ prapūrayet |
yuktaṃyuktaṃ prabadhnīyādevaṃ siddhimavāpnuyāt || 119 ||

Translation

For him who is possessed of Pranayama, there will be the destruction of all diseases. For those
devoid of Pranayama, there will be the generation of ail diseases. Hiccup, Asthma, hard
breathing, diseases of the head, ears and eyes and various kinds of (other) diseases are
generated out of the ill-regulation of the vital air. Even as the lion, the elephant and the tiger get
tamed by slow stages, even so the vital air that is well regulated. Otherwise it kills the
practitioner. One should leave off the vital air, according to exigencies ; should fill it in, according
to exigencies ; should hold it bound, according to exigencies ; and by so doing will finally
achieve success.

Credits:
The Yoga Upanishads, THE ADYAR LIBRARY, 1938

83

Guidance on the practice of Pranayama

Śāstra Pramā a: Yoga-Tattvopanishad (verses 65-67)

Original Verse

ततो भवे घटाव था पवना यासत परा ।
ाणोऽपानो मनो बु धज वा मपरमा मनोः ॥ ६५ ॥

अ यो य या वरोधेन एकतां घटते यदा ।
घटाव थे त सा ो ता ति च ना न वी यहम ् ॥ ६६ ॥
पवू यः क थतोऽ यास चतथु ाशं प र हेत ् ।
दवा वा य द वा सायमेककालं सम यसेत ् ॥ ६७ ॥

Transliteration

tato bhavedghaṭāvasthā pavanābhyāsatatparā |
prāṇo'pāno mano buddhirjīvātmaparamātmanoḥ || 65 ||
anyonyasyāvirodhena ekatāṃ ghaṭate yadā |
ghaṭāvastheti sā proktā taccihnāni bravīmyaham || 66 ||
pūrvaṃ yaḥ kathito'bhyāsaścaturthāṃśaṃ parigrahet |
divā vā yadi vā sāyamekakālaṃ samabhyaset || 67 ||

Translation

Then comes the stage (known as) Ghata, wherein effort has to be put forth for the regulation of
breath. That is known as the Ghata stage, wherem the Yogm brings about the union of Prana,
Apana, Manas and Buddhi, and of the Jivatman and the Paramatman, without detriment to their
mutual relationship. I shall relate the symptoms thereof : He should then take hold of the
practice prescribed already, only to a fourth of its extent. Once, either during the day or at
twilight, should he practise (as above) and once every day should he perform
Kevala-kumbhaka.

Credits:​ The Yoga Upanishads, THE ADYAR LIBRARY, 1938

Advice during the practice of pranayama

Śāstra Pramā a: Sandilyopanishad (Chapter VII, verse 6,7)

Original Verse
यथा सहं ो गजो या ो भवे व यः शनऐ् ः शनऐ् ः ।

84

तथऐ् व से वतो वायरु यथा हि त साधकम ् ॥ ६ ॥
यु तयं ु तं यजे वायंु यु तयं ु तं च परू येत ् ।
यु तं यु तने ब नीयादेवं स धमवा नयु ात ् ॥ ७ ॥

Transliteration
yathā siṃho gajo vyāghro bhavedvaśyaḥ śanaiḥ śanaiḥ |
tathaiva sevito vāyuranyathā hanti sādhakam || 6 ||
yuktaṃyuktaṃ tyajedvāyuṃ yuktaṃyuktaṃ ca pūrayet |
yuktaṃ yuktena badhnīyādevaṃ siddhimavāpnuyāt || 7 ||

Translation
Even as a lion, an elephant or a tiger, is capable
of being brought under control, (when attention is
devoted in that direction) little by little, even so the
vital air, when served (with due care). Otherwise, it
will kill the practitioner. (The Yogin) should send
out the vital air prudently and according as the circumstances
demand-, he should in-fill it accordmg to
the circumstances with due care ; he should hold jt
bound (in Kumbhaka) according to exigencies ; (by
practising) in this manner he would attain successful
accomplishment (of the purification of the Nadi-s).

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Special instructions on the Practice of Yoga

Śāstra Pramā a: Sandilyopanishad (Chapter VII, verse 3-4)

Original Verse
कनीय स भवेत ् वेदः क पो भव त म यमे ।
उ ठ यु मे ाणरोधे प मासनं भवेत ् ॥ ३ ॥
जलेन मजातने गा मदनमाचरेत ् ।

ढता लघतु ा चा प त य गा य जायते ॥ ४ ॥

Transliteration
kanīyasi bhavet svedaḥ kampo bhavati madhyame |
uttiṣṭhatyuttame prāṇarodhe padmāsanaṃ bhavet || 3 ||
jalena śramajātena gātramardanamācaret |
dṛḍhatā laghutā cāpi tasya gātrasya jāyate || 4 ||

85

Translation
In the early stages, there will be (the flow of)
sweat In the middle stages, there will be the tremour
(of the body). In the advanced stages of the control
of breath, (the body) will rise up The Padmasana
posture should be assumed (by the Yogin in all stages).

He should massage his body with the perspiration
produced (in the course of practice) due to the exertion
(involved). (Therefrom) strength of limb and lightness
of his body will result.

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Purification of the nadis and experience of bliss

Śāstra Pramā a: Sandilyopanishad (Chapter VII, verse 8-10)

Original Verse
यथे टधारणं वायोरनल य द पनम ् ।
नादा भ यि तरारो यं जायते ना डशोधनात ् ॥ ८ ॥
व धवत ् ाणसयं ामऐ् नाडीच े वशो धते ।
सषु ु नावदनं भ वा सखु ा वश त मा तः ॥ ९ ॥
मा ते म यसचं ारे मनः थऐ् य जायते ।
यो मनःसिु थर भावः सऐ् वाव था मनो मनी ॥ १० ॥

Transliteration
yatheṣṭadhāraṇaṃ vāyoranalasya pradīpanam |
nādābhivyaktirārogyaṃ jāyate nāḍiśodhanāt || 8 ||
vidhivat prāṇasaṃyāmairnāḍīcakre viśodhite |
suṣumnāvadanaṃ bhittvā sukhādviśati mārutaḥ || 9 ||
mārute madhyasaṃcāre manaḥsthairyaṃ prajāyate |
yo manaḥsusthirībhāvaḥ saivāvasthā manonmanī || 10 ||

Translation
Holding the breath as long as desired, the rousing
of the fire, the manifestation of the Nada, and freedom
from disease : from the purification of the Nadi-s (the
above consequences) are produced.

86

When the plexus of the Nadi-s is purified by Prapayama-s (rarefaction
of breath) as prescribed in the rules, the vital air enters
freely, after bursting through the mouth of the Susumna
Nadi.

When the vital air courses through the middle
(of the Susumna), there is generated the fixity of the
mind. The state of intense fixity of the mind, that
alone will be the ecstatic state of the mind.

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

The qualities of the breath

Śāstra Pramā a: Varahopanishad (Cahpter V, verses 18)

Original Verse
परू कः कु भक त व ेचकः परू कः पनु ः ।

ाणायामाः वनाडी भ त मा नाडीः च ते ॥ १८ ॥

Transliteration
pūrakaḥ kumbhakastadvadrecakaḥ pūrakaḥ punaḥ |
prāṇāyāmāḥ svanāḍībhistasmānnāḍīḥ pracakṣate || 18 ||

Translation
(Puraka) in-filling, (Kumbhaka) steadying, similarly
(Recaka) expelling, then (Puraka) in-filling again, these
are the (Pranayama-s), the ways of breath-rarefaction
by means of one's own Nadi-s (air-tubes). Hence the
Nadi is spoken of (in the sequel).

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

The Yogic Powers attained from Pranayama

Śāstra Pramā a: Yoga-Cudamany Upanishad (verses 51-62)

Original Verse

वेदो जायते पवू मदनं तने कारयेत ् ॥ ५१ ॥

87

ततोऽ प धारणा वायोः मेणऐ् व शनऐ् ः शनऐ् ः ।
क पो भव त देह य आसन थ य दे हनः ॥ ५२ ॥
ततोऽ धकतरा यासात ् ददर वेन जायते ।
यदा च ददरो भाव उ लु यो लु य ग छ त ॥ ५३ ॥
प मासनि थतो योगी तथा ग छ त भतू ले ।
ततोऽ धकतरा यासा भू म याग च जायते ॥ ५४ ॥
प मासन थ एवासऔ् भू ममु सृ य ग छ त ।
अ तमानषु चे टा द तथा साम यमु भवेत ् ॥ ५५ ॥
न दशये च साम य दशनं वीयव रम ् ।

व पं वा बहुधा दःु खं योगी न यथते तदा ॥ ५६ ॥
अ पमू परु ष च व प न च जायते ।
क लवो दू षका लाला वेददगु धतानने ॥ ५७ ॥
एता न सवथा त य न जाय ते ततः परम ् ।
ततोऽ धकतरा यासा बलमु प यते बहु ॥ ५८ ॥
येन भचू र स धः या भचू राणां जये मः ।
या ो वा शरभो वा प गजो गवय एव वा ॥ ५९ ॥
प.् ३७४) सहं ो वा यो गना तने य ते ह तता डताः ।
कं दप य यथा पं तथा याद प यो गनः ॥ ६० ॥
त पू वशगा नायः का ते त य सगं मम ् ।
य द स गं करो येष त य ब दु यो भवेत ् ॥ ६१ ॥
वज य वा ि यां स गं कु याद यासमादरात ् ।
यो गनोऽ गे सगु ध च जायते ब दधु ारणात ् ॥ ६२ ॥

Transliteration

prasvedo jāyate pūrvaṃ mardanaṃ tena kārayet || 51 ||
tato'pi dhāraṇādvāyoḥ krameṇaiva śanaiḥ śanaiḥ |
kampo bhavati dehasya āsanasthasya dehinaḥ || 52 ||
tato'dhikatarābhyāsāt dardarī svena jāyate |
yadā ca dardaro bhāva utplutyotplutya gacchati || 53 ||
padmāsanasthito yogī tathā gacchati bhūtale |
tato'dhikatarābhyāsādbhūmityāgaśca jāyate || 54 ||
padmāsanastha evāsau bhūmimutsṛjya gacchati |
atimānuṣaceṣṭādi tathā sāmarthyamudbhavet || 55 ||
na darśayecca sāmarthyaṃ darśanaṃ vīryavattaram |
svalpaṃ vā bahudhā duḥkhaṃ yogī na vyathate tadā || 56 ||
alpamūtrapurīṣaśca svalpanidraśca jāyate |
kīlavo dūṣikā lālā svedadurgandhatānane || 57 ||
etāni sarvathā tasya na jāyante tataḥ param |
tato'dhikatarābhyāsād balamutpadyate bahu || 58 ||
yena bhūcarasiddhiḥ syādbhūcarāṇāṃ jaye kṣamaḥ |
vyāghro vā śarabho vāpi gajo gavaya eva vā || 59 ||

88

siṃho vā yoginā tena mriyante hastatāḍitāḥ |
kaṃdarpasya yathā rūpaṃ tathā syādapi yoginaḥ || 60 ||
tadrūpavaśagā nāryaḥ kāṅkṣante tasya saṃgamam |
yadi saṅgaṃ karotyeṣa tasya bindukṣayo bhavet || 61 ||
varjayitvā striyāṃ saṅgaṃ kuryādabhyāsamādarāt |
yogino'ṅge sugandhaśca jāyate bindudhāraṇāt || 62 ||

Translation

At first there will be profuse perspiration (caused by holding the breath in the foot), wherewith
should one massage (the body) Even after that, as a result of the gradual holding of breath,
there will arise the tremour of the body in the usual course, in the Yogin who has assumed his
posture With further increaseof practice thereafter, a hollow is of itself caused.

When there is this state of hollowness, (the Yogin) moves by leaps and bounds The Yogin
sitting in the Padmasana posture, will move on the surface of the earth in the same posture.
With further increase of practice thereafter, there will be the giving up of (the movement on the
surface of) the earth He will even while in the Padmasana postuie, leave off the surface of the
earth and move.

In the same manner will skill (to perform) superhuman feats and the like arise (in him). He will
not make a display of his skill or show out his robust frame bespeaking increased vigour. Then
the Yogin will not suffer, even though afflicted with misery of a trivial nature or of various kinds.

He will then become one passing a small quantity of urine and faeces and sleeping for a short
period. Kheumatic affections of the joints, rheum of the eyes, spittle, sweat and bad smell in the
mouth, these do not arise by any means in him thereafter.

With further increase of practice thereafter, there arises prodigious strength (in him), wherewith
he attains the Siddhi known as Bhu-cara (wandering over the earth at large, without restraint)
and becomes fit enough to conquer all creatures on the face of the earth, whetherit be a tiger
or j S'arabha, or an elephant or a wild bull or a lion , (all these) meet with their death when
receiving a blow with the Yogin's hands

The Yogin's form will then become similar to Manmatha's (in point of beauty). Attracted by his
beautiful form, women seek intercourse with him. Should he have intercourse, there will be
wantage of semen for him. Avoiding intercourse with women, he should earnestly betake
himself to the practice of Yoga. On account of the retention of semen there will be generated an
agreeable smell in the body of the Yogin.

Credits:​ The Yoga Upanishads, THE ADYAR LIBRARY, 1938

89

The Purification of the Nadis

Śāstra Pramā a: Yoga-Cudamany Upanishad (verses 98-99)

Original Verse

ाणं चे दडया पबेि नय मतं भयू ोऽ यथा रेचयेत ्
पी वा प गलया समीरणमथो ब वा यजे वामया ।
सयू ाच मसोरनेन व धना ब दु वयं यायतः
शु धा ना डगणा भवि त य मनो मास वयादू वतः ॥ ९८ ॥
यथे टधारण वायोरनल य द पनम ् ।
नादा भ यि तरारो यं जायते ना डशोधनात ् ॥ ९९ ॥

Transliteration

prāṇaṃ cediḍayā pibenniyamitaṃ bhūyo'nyathā recayet
pītvā piṅgalayā samīraṇamatho baddhvā tyajed vāmayā |
sūryācandramasoranena vidhinā bindudvayaṃ dhyāyataḥ
śuddhā nāḍigaṇā bhavanti yamino māsadvayādūrdhvataḥ || 98 ||
yatheṣṭadhāraṇa vāyoranalasya pradīpanam |
nādābhivyaktirārogyaṃ jāyate nāḍiśodhanāt || 99 ||

Translation

Through the Ida should (the Yogin) draw in the vital air as prescribed and again expel it through
the other (Nadi). Then through the Pinigala drawing in the vital air and holding it, then, he
should expel it through the left (Nadl). The system of Nadi-s of the (Yogin) full of the power of
control, who meditates on the two Bindu-s (discs) of the Sun and the Moon, as prescribed in
the rule, gets purified in the course of a little over two months. The holding of the vital breath as
long as it is desired, the kindling of the fire, the distinct manifestation of the Nadi-s and sound
health are produced by the purification of the Nadis.

Credits:​ The Yoga Upanishads, THE ADYAR LIBRARY, 1938

Breathing technique: Hamsa Mantra

Śāstra Pramā a: Yoga-Sikhopanishad (Chapter VI, verses 51-54)

Original Verse
ाणापानवशो जीवो यध चो व धाव त ।

वामद णमागण च चल वा न यते ॥ ५१ ॥

90

आ तो भजु द डने यथो चल त क दकु ः ।
ाणापानसमा त तथा जीवो न व मेत ् ॥ ५२ ॥

अपानः कष त ाणं ाणोऽपानं च कष त ।
हकारेण ब हया त सकारेण वशते ् पनु ः ॥ ५३ ॥
हंसहंसे यमंु म ं जीवो जप त सवदा ।
त व वान रं न यं यो जाना त स योग वत ् ॥ ५४ ॥

Transliteration
prāṇāpānavaśo jīvo hyadhaścordhvaṃ pradhāvati |
vāmadakṣiṇamārgeṇa cañcalatvānna dṛśyate || 51 ||
ākṣipto bhujadaṇḍena yathoccalati kandukaḥ |
prāṇāpānasamākṣiptastathā jīvo na viśramet || 52 ||
apānaḥ karṣati prāṇaṃ prāṇo'pānaṃ ca karṣati |
hakāreṇa bahiryāti sakāreṇa viśet punaḥ || 53 ||
haṃsahaṃsetyamuṃ mantraṃ jīvo japati sarvadā |
tadvidvānakṣaraṃ nityaṃ yo jānāti sa yogavit || 54 ||

Translation
With the sound of " Ha " it goes out (the breath) and with the
sound of " Sa " it enters again. The Jiva ever utters this Mantra,
" Hamsa, Hamsa "—thus.

The Jiva knowing this
becomes the imperishable (Brahman), (by conceiving,
" I am the imperishable," and simultaneously with the
dawning of such knowledge becomes the Brahman). He
who knows this is the real knower of Yoga.

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Breathing technique: Pranava Pranayama

Śāstra Pramā a: Sandilyopanishad (Chapter VI, verse 5)

Original Verse
इडया बा या वायमु ापयू षोडशमा ा भरकारं च तयन ्
पू रतं वायंु चतःु षि टमा ा भः कु भ य व कारं यायन ्
पू रतं प गलया वा शं मा या मकारमू त यानेनऐ् वं

मेण पनु ः पनु ः कु यात ् ॥ ५ ॥

91

Transliteration
iḍayā bāhyādvāyumāpūrya ṣoḍaśamātrābhirakāraṃ cintayan
pūritaṃ vāyuṃ catuḥṣaṣṭimātrābhiḥ kumbhayitvoṃkāraṃ dhyāyan
pūritaṃ piṅgalayā dvātriṃśanmātrayā makāramūrtidhyānenaivaṃ
krameṇa punaḥ punaḥ kuryāt || 5 ||

Translation
The Mode of Practising the Pranava
In-filing the air from outside, through the Ida,
conceiving the syllable ' A ' with sixteen Matra-s, with
the in-filled air making the Kumbhaka with sixty-four
Matra-s, meditating on the Om-kara, (the Yogin should
expel) the in-filled air through the Pingala of thirty-six
Matra-s, along with the meditation of the form of the
syllable ' M '. In this manner he should again and
again practice in the (aforesaid) order.

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Purifying the nadis in 3 months through the breath

Śāstra Pramā a: Sandilyopanishad (Chapter VI, verse 1)

Original Verse
ा गडया पबेि नय मतं भयू ोऽ यया रेचयेत ्

पी वा प गलया समीरणमथो ब वा यजे वामया ।
सयू ाच मसोरनेन व धना यासं सदा त वतां
शु धा ना डगणा भवि त य मनां मास यादू वतः ॥ १ ॥

Transliteration
prāgiḍayā pibenniyamitaṃ bhūyo'nyayā recayet
pītvā piṅgalayā samīraṇamatho baddhvā tyajedvāmayā |
sūryācandramasoranena vidhinābhyāsaṃ sadā tanvatāṃ
śuddhā nāḍigaṇā bhavanti yamināṃ māsatrayādūrdhvataḥ || 1 ||

Translation

92

Then, with a firm posture, the Yogin, possessed
of self-control, partaking of temperate and wholesome
food, for the purpose of drying up the impurities re maining
in the Susumna Nadi, assuming the Padmasana
posture, in-filling the vital air through the Moon
(Ida), holding it in Kumbhaka, as far as it lies ift his
power and expelling it through the Surya (Pingala),
again in-filling through the Surya (Pingala) and after
Kumbhaka expelling it through the Moon (Ida), should
hold It, after in-filling through the Nadi through which
he expelled.

Herein occur these verses : (The Yogin)
should at first draw in the Prana vital air through the
Ida and again expel through the other (viz., the Pingala),
in the prescribed manner (t.e., after Kumbhaka),
Then sucking in the vital air through the Pingala, he
should, after holding it, expel it through the left (Nadl).

For those self-possessed Yogin-s, who always practise
according to this rule, through the solar and lunar
Nadl-s (alternately), the systems of Nadl-s are purified
in the course of a little over three months

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

~YOGA PRACTICE~

Technique to Purify the cranium

Śāstra Pramā a: Sandilyopanishad (Cahpter VII, verses 13-1)

Original Verse
सखु ासन थो द ना या ब ह थं पवनं
समाकृ याके शमानखा ं कु भ य वा स यना या रेचयेत ् । तने
कपालशोधनं वातनाडीगतसवरोग वनाशनं भव त ॥ १३-१ ॥

Transliteration
sukhāsanastho dakṣanāḍyā bahisthaṃ pavanaṃ
samākṛṣyākeśamānakhāgraṃ kumbhayitvā savyanāḍyā recayet | tena
kapālaśodhanaṃ vātanāḍīgatasarvarogavināśanaṃ bhavati || 13-1 ||

93

Translation
(The Yogin), assuming a comfortable posture,
drawing in the air outside through the right (Pingala)
Nadi and performing Kumbhaka, (till it reaches) as far
as the roots of the hair and the tips of the nails, should
expel It through the left (Ida) Nadi. By means of
this, (are accomplished) the purification of the cranium
and the destruction of the diverse diseases inherent in
the Nadl-s, through which the vital air flows.

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Ujjayi Pranayama

Śāstra Pramā a: Sandilyopanishad (Chapter VI, verse 13-2)

Original Verse
दया दक ठपय तं स वनं नासा यां शनऐ् ः

पवनमाकृ य यथाशि त कु भ य वा इडया वरे य ग छं ि त ठन ्
कु यात ् । तने ले महरं जाठराि नवधनं भव त ॥ १३-२ ॥
ले महरो जायील णमाह- दयाद त । त ठन ्
उ जायीनामकं ाणायामं कु यात ् ॥ १३-२ ॥

Transliteration
hṛdayādikaṇṭhaparyantaṃ sasvanaṃ nāsābhyāṃ śanaiḥ
pavanamākṛṣya yathāśakti kumbhayitvā iḍayā virecya gacchaṃstiṣṭhan
kuryāt | tena śleṣmaharaṃ jāṭharāgnivardhanaṃ bhavati || 13-2 ||
śleṣmaharojjāyīlakṣaṇamāha- hṛdayādīti | tiṣṭhan
ujjāyīnāmakaṃ prāṇāyāmaṃ kuryāt || 13-2 ||

Translation
Drawing in the air through the nostrils slowly, so
as to cause a noise and (so as to fill the region) between
the heart and the throat, holding it in Kumbhaka, as
far as it lies in his power, and expelling it through the
Ida, (the Yogin) should practise (this), while walking
and standing.

94

Therefrom results the increase of the
fire in the belly, which removes phlegm (from the
system) (13-2)

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Sitkari Pranayama

Śāstra Pramā a: Sandilyopanishad (Chapter VI, verse 13-3)

Original Verse
व णे सी कारपवू कं वायंु गहृ वा यथाशि त
कु भ य वा नासा यां रेचयेत ् ।
तने ु ृ णाल य न ा न जाय ते
सी कार ाणायाममाह- व णे े त ॥ १३-३ ॥

Transliteration
vaktreṇa sītkārapūrvakaṃ vāyuṃ gṛhītvā yathāśakti
kumbhayitvā nāsābhyāṃ recayet |
tena kṣuttṛṣṇālasyanidrā na jāyante
sītkāraprāṇāyāmamāha- vaktreṇeti || 13-3 ||

Translation
Sucking m the air through the mouth, with the
Sltkara (hissing sound), holding it in Kumbhaka as
long as possible, (the Yogin) should expel it through
the nostrils.

Therefrom thirst, hunger and sleep
through indolence, will not be produced. (13-3)

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Sitali Pranayama

Śāstra Pramā a: Sandilyopanishad (Chapter VI, verse 13-4)

Original Verse
िज वया वायंु गहृ वा यथाशि त कु भ य वा नासा यां
रेचयेत ् । तने गु म ल ह वर प धु ा द न य त

95

शीतल तु िज वया ॥ १३-४ ॥

Transliteration
jihvayā vāyuṃ gṛhītvā yathāśakti kumbhayitvā nāsābhyāṃ
recayet |
tena gulmaplīhajvarapittakṣudhādi naśyati
śītalī tu jihvayā || 13-4 ||

Translation
Drawing in the air through the tongue, holding
in Kumbhaka as long as possible, (the. Yogin) should
expel It throug!i the nostrils.

Therefrom, dyspepsia.
enlargement of the spleen, fever, biliousness, hunger
and the hke are destroyed.

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Opening the Susumna by Kumbhaka

Śāstra Pramā a: Sandilyopanishad (Chapter VI, verse 36/1-4)

Original Verse
आकु चनेन कु ड ल याः कवाटमु घा य मो वारं
वभेदयेत ् ॥ ३६-१ ॥ येन मागण ग त यं त वारं मखु ेना छा य

सु ता कु ड लनी कु टलाकारा सपव वेि टता भव त ॥ ३६-२ ॥ सा
शि तयन चा लता यात ् स तु मु तो भव त । सा कु ड लनी
क ठो वभागे सु ता चे यो गनां मु तये भव त । ब धनायाधो
मढू ानाम ् ॥ ३६-३ ॥ इडा दमाग वयं वहाय सषु ु नामागण
ग छे त ् त व णोः परमं पदम ् ॥ ३६-४ ॥

Transliteration
ākuñcanena kuṇḍalinyāḥ kavāṭamudghāṭya mokṣadvāraṃ
vibhedayet || 36-1 || yena mārgeṇa gantavyaṃ taddvāraṃ mukhenācchādya
prasuptā kuṇḍalinī kuṭilākārā sarpavadveṣṭitā bhavati || 36-2 || sā
śaktiryena cālitā syāt sa tu mukto bhavati | sā kuṇḍalinī

96

kaṇṭhordhvabhāge suptā cedyogināṃ muktaye bhavati | bandhanāyādho
mūḍhānām || 36-3 || iḍādimārgadvayaṃ vihāya suṣumnāmārgeṇa
gacchet tadviṣṇoḥ paramaṃ padam || 36-4 ||

Translation
Forcing open the door of the Kundahni, by constriction
(of the anus), (the Yogin) should burst through the
door of liberation The Kundalinl, sleeping with its face
covering the very door through which (the Yogin has
to move upwards, is encoiled with a crooked form like
a serpent.

By whomsoever that power is roused, he is
venly liberated. Should that power sleep in the portion
above the throat, that will conduce to the liberation of
the Yogin-s.

Should it be below (the throat), that will be
for the bondage of the ignorant. Should he adopt the
Susumna course, giving up the two courses of the Ida
(and the Pingala), then (would he reach), the highest
state of Visnu.

Reference​: The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Frequency of practice of pranayama

Śāstra Pramā a: Sandilyopanishad (Chapter VI, verse 2)

Original Verse
ातम यं दने सायमधरा े तु कु भकान ् ।

शनऐ् रशी तपय तं चतवु ारं सम यसेत ् ॥ २ ॥

Transliteration
prātarmadhyaṃdine sāyamardharātre tu kumbhakān |
śanairaśītiparyantaṃ caturvāraṃ samabhyaset || 2 ||

Translation
Early in the morning, at noon, in the evening and
at midnight, (the Yogin) should practise Kumbhaka-s,
gradually (increasing the number) up to eighty, four times

97

every day.

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

2 varieties of Kumbhakas & Benefits

Śāstra Pramā a: Sandilyopanishad (Chapter VI, verse 13-5,13-6)

Original Verse
कु भकः स व वधः स हतः के वल चे त । रेचकपरू कयु तः
स हतः । त वविजतः के वलः । के वल स धपय तं स हतम यसेत ् ।
के वलकु भके स धे षु लोके षु न त य दलु भं भव त ।
के वलकु भकात ् कु ड लनीबोधो जायते ॥ १३-५ ॥
उपायोपेयकु भक वयमाह- कु भक इ त । ततः कं जायत
इ य - के वले त ॥ १३-५ ॥

ततः कृ शवपःु स नवदनो नमललोचनोऽ भ य तनादो
नमु तरोगजालो िजत ब दःु प वि नभव त ॥ १३-६ ॥
ततः कं या द य ततः इ त ॥ १३-६ ॥

Transliteration
kumbhakaḥ sa dvividhaḥ sahitaḥ kevalaśceti | recakapūrakayuktaḥ
sahitaḥ | tadvivarjitaḥ kevalaḥ | kevalasiddhiparyantaṃ sahitamabhyaset |
kevalakumbhake siddhe triṣu lokeṣu na tasya durlabhaṃ bhavati |
kevalakumbhakāt kuṇḍalinībodho jāyate || 13-5 ||
upāyopeyakumbhakadvayamāha- kumbhaka iti | tataḥ kiṃ jāyata
ityatra- kevaleti || 13-5 ||

tataḥ kṛśavapuḥ prasannavadano nirmalalocano'bhivyaktanādo
nirmuktarogajālo jitabinduḥ paṭvagnirbhavati || 13-6 ||
tataḥ kiṃ syādityatra tataḥ iti || 13-6 ||

Translation
That Kumbhaka is of two kinds : mixed and pure.
The mixed is conjoint with Recaka (expelling) and
Puraka (in-filling). The pure is devoid of those (two
processes). Till the acquisition of the pure (Kumbhaka)
(the Yogin) should practise the mixed (Kumbhaka).

98

When the pure Kumbhaka has been accomplished,
for him there is nothing unattainable in the three
worlds. From the Kevala-kumbhaka, the rousing
of the Kundalini is brought about.

Thence, (the Yogin) becomes light-bodied, with a
cheerful countenance, with his eyes free from dirt, with
Nada manifested, released from the clutches of groups
of diseases, with his Bindu (semen) under control and
with his vital warmth glowing briskly.

Reference:​ The Yoga Upanishads, Translated into English by T.R. Srinivasa Ayyangar, THE
ADYAR LIBRARY, 1938

Kevala Kumbhaka

Śāstra Pramā a: Yogatattvopanishad (verses 49-51)

Original Verse

ततः परं यथे टं तु श तः या वायधु ारणे ॥ ४९ ॥
यथे टधारणा वायोः स येत ् के वलकु भकः ।
के वले कु भके स धे रेचपरू वविजते ॥ ५० ॥
न त य दलु भं कं चत ् षु लोके षु व यते ।

Transliteration

tataḥ paraṃ yatheṣṭaṃ tu śaktaḥ syādvāyudhāraṇe || 49 ||
yatheṣṭadhāraṇādvāyoḥ sidhyet kevalakumbhakaḥ |
kevale kumbhake siddhe recapūravivarjite || 50 ||
na tasya durlabhaṃ kiṃcit triṣu lokeṣu vidyate |

Translation

Thereafter he will acquire power to hold the breath as long as desired. By holding the breath a
long as desired, the Kevala Kumbhaka is successfuly accomplished. When the Kevala (mere)
Kumbhaka devoid of the Recaka and the Puraka is attained, there is nothing in all the three
worlds difficult of attainment for that practitioner

Credits:​ The Yoga Upanishads, THE ADYAR LIBRARY, 1938

99

Precise time count for Pranayama

Śāstra Pramā a: Yogatattvopanishad (verses 40-43)

Original Verse

जानु द णीकृ य न तु ं न वलि बतम ् ।
अ गु ल फोटनं कु यात ् सा मा ा प रगीयते ॥ ४० ॥
इडया वायमु ापयू शनऐ् ः षोडशमा या ।
कु भयेत ् पू रतं प चा चतःु ष या तु मा या ॥ ४१ ॥
रेचयेत ् प गलाना या वा शं मा या पनु ः ।
पनु ः प गलयापयू पवू वत ् ससु मा हतः ॥ ४२ ॥

ातमा यं दने सायमधरा े च कु भकान ् ।
शनऐ् रशी तपय तं चतवु ारं सम यसेत ् ॥ ४३ ॥

Transliteration

jānu pradakṣiṇīkṛtya na drutaṃ na vilambitam |
aṅgulisphoṭanaṃ kuryāt sā mātrā parigīyate || 40 ||
iḍayā vāyumāpūrya śanaiḥ ṣoḍaśamātrayā |
kumbhayet pūritaṃ paścāccatuḥṣaṣṭyā tu mātrayā || 41 ||
recayet piṅgalānāḍyā dvātriṃśanmātrayā punaḥ |
punaḥ piṅgalayāpūrya pūrvavat susamāhitaḥ || 42 ||
prātarmādhyaṃdine sāyamardharātre ca kumbhakān |
śanairaśītiparyantaṃ caturvāraṃ samabhyaset || 43 ||

Translation

(The time taken by one), should he snap the fingers after circum-ambulation, neither too quickly
nor too slowly, of the knee there with, that is known as Matra (unit of measuring time). Filling in
gradually the vital air through the Ida, for a duration of sixteen Matra-s, one should thereafter
hold in the infilled air for duration of sixty-four Matrtas. He should, thereafter, expel (it) through
the Pingala Nadi, for a duration of thirty-two Matra-s. Once again filling in (air) through the
Pingala, (he should do) as before, with due control. He should gradually practise four times
every day, up to eighty Kumbhaka-s, at daybreak, noon, sun-down and at midnight.

Credits:​ The Yoga Upanishads, THE ADYAR LIBRARY, 1938

On the DURATION of Pranayama

Śāstra Pramā a: Yoga-Cudamany Upanishad (verses 100-103)

100