The Haṭha Yoga Pradīpikā — trans. Pancham Sinh (1915)
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The translator’s English as printed (Pancham Sinh). The original-language text is not held; names are romanised as the translator printed them.
Translation : I am going to describe the procedure of the practice of Yoga, in order that Yogis may succeed. A wise man should leave his bed in the Usa Kala (i.e., at the peep of dawn or 4 o'clock) in the morning. 1.
Remembering his guru over his head, and his desired deity in his heart, after answering the calls of nature, and cleaning his mouth, he should apply Bhasma (ashes). 2.
In a clean spot, clean room and charming ground, he should spread a soft asana (cloth for sitting on), Having seated on it and remembering in his mind his guru and his God. 3.
Having extolled the place and the time and taking up the vow thus: ‘ To day by the grace of God, I will perform Pranayamas with asanas for gaining samadhi (trance) and its fruits.’ He should salute the infinite Deva, Lord of the Nagas, to ensure success in the asanas (postures). 4.
Salutation to the Lord of the Nagas, who is adorned with thousands of heads, set with brilliant jewels (manis), and who has sustained the whole universe, nourishes it, and is infinite. After this he should begin his exercise of asanas and when fatigued, he should practise Sava asana. Should there be no fatigue, he should not practise it. 5.
Before Kumbhaka, he should perform Viparita Karni mudra, in order that he may be able to perform Jalandhar bandha comfortably. 6.
Sipping a little water, he should begin the exercise of Pranayama, after saluting Yogindras, as described in the Kurma Purana, in the words of Siva. 7.
Such as “Saluting Yogindras and their disciples and guru Vinayaka, the Yogi should unite with me with composed mind.” 8.
While practising, he should sit with Siddhasana, and having performed bandha and Kumbhaka, should begin with 10 Pranayamas the first day, and go on increasing 5 daily. 9.
With composed mind 80 Kumbhakas should be performed at a time; beginning first with the chandra (the left nostril) and then surya (the right nostril). 10.
This has been spoken of by wise men as Anuloma and Viloma. Having practised Surya Bhedan, with Bandhas, the wise man should practise Ujjayi and then Sitkari Sitali, and Bhastrika, he may practice others or not. 11-12.
He should practise mudras properly, as instructed by his guru. Then sitting with Padmasana, he should hear anahata nada attentively. 13.
He should resign the fruits of all his practice reverently to God, and, on rising on the completion of the practice, a warm bath should be taken. 14.
The bath should bring all the daily duties briefly to an end. At noon also a little rest should be taken at the end of the exercise, and then food should be taken. 15.
Yogis should always take wholesome food and never anything unwholesome. After dinner he should eat Ilachi or lavanga. 16.
Some like camphor, and betel leaf. To the Yogis, practising Pranayama, betel leaf without powders, i. e., lime, nuts and katha, is beneficial. 17.
After taking food he should read books treating of salvation, or hear Puranas and repeat the name of God. 18.
In the evening the exercise should be begun after finishing sandyha, as before, beginning the practice 3 ghatika or one hour before the sun sets. 19.
Evening sandhya should always be performed after practice, and Hatha Yoga should be practised at midnight. 20.
Viparita Karni is to be practised in the evening and at midnight, and not just after eating, as it does no good at this time. 21.
Ujjayi (उज्जाई). Having closed the opening of the Nadi (Larynx), the air should be drawn in such a way that it goes touching from the throat to the chest, and making noise while passing. 51.
It should be restrained, as before, and then let out through Ida (the left nostril). This removes slesma (phlegm) in the throat and increases the appetite. 52.
It destroys the defects of the nadis, dropsy and disorders of Dhatu (humours). Ujjayi should be performed in all conditions of life, even while walking or sitting. 53.
Sitkari (सीत्कारी). Sitkari is performed by drawing in the air through the mouth, keeping the tongue between the lips. The air thus drawn in should not be expelled through the mouth. By practising in this way, one becomes next to the God of Love in beauty. 54.
He is regarded adorable by the Yoginis and becomes the destroyer of the cycle of creation. He is not afflicted with hunger, thirst, sleep or lassitude. 55.
The Satwa of his body becomes free from all the disturbances. In truth, he becomes the lord of the Yogis in this world. 56.
Sitali (शीतली)
As in the above (Sitkari), the tongue to be protruded a little out of the lips, when the air is drawn in. It is kept confined, as before, and then expelled slowly through the nostrils. 57.
This Sitali Kumbhika cures colic, (enlarged) spleen, fever, disorders of bile, hunger, thirst, and counteracts poisons. 58.