Hatha Yoga Pradipika. Swami Swatmarama

      1 Having stretched the feet on the ground, like a stick, and having grasped the toes of both feet with both hands, when one sits with his or her forehead resting on the thighs, it is called Paschima Tâna.

      2 This Paschima Tâna carries the air from the front to the back part of the body (i.e., to the susumna). It kindles gastric fire, reduces obesity and cures all diseases of men.

      1 Place the palms of both hands on the ground, and place the navel on both the elbows and balancing thus, the body should be stretched backwards like a stick. This is called Mayura-āsana.

      2 This âsana soon destroyed all diseases, and removes abdominal disorders, and also those arising from irregularities of phlegm, bile and wind, digests unwholesome food taken in excess, increases appetite and destroys the most deadly poison.

      1 Laying down on the ground, like a corpse, is called Sava-âsana. It removes fatigue and gives rest to the mind.

      2 Siva taught 84 âsanas. Of these the first four being essential ones, I am going to explain them here.

      3 These four are:-- The Siddha, Padma, Simha and Bhadra. Even of these, the Siddha-âsana, being very comfortable, one should always practice it.

      1 Press firmly the heel of the left foot against the perineum, and the right heel above the lingha. With the chin pressing on the chest, one should sit calmly, having restrained the senses, and gaze steadily at the space between the eyebrows. This is called the Siddha âsana, the opener of the door of salvation.

      2 This Siddhâsana is performed also by placing the left heel on the Medhra (above the penis), and placing the right one next to it.

      3 Some call this Siddhâsana, some Vajrâsana. Others call it Mukta âsana or Gupta âsana.

      4 Just as sparing food is among Yamas, and Ahimsâ among the Niyamas, so is Siddhâsana called by adepts the chief of all the âsanas.

      5 Out of the 84 âsanas Siddhâsana should always be practiced, because it cleanses the impurities of 72,000 nâdis.

      6 By contemplating on oneself, by eating sparingly, and by practicing Siddhâsana for 12 years, the Yogi or Yogini obtains success.

      7 Other postures are of no use, when success has been achieved in Siddhâsana, and Prâna Vâyu becomes calm and restrained by Kevala Kumbhaka.

      8 Success in one Siddhâsana alone becoming firmly established, one gets Unmani at once, and the three bonds (Bandhas) are accomplished of themselves.

      9 There is no âsana like the Siddhâsana and no Kumbhaka like the Kevala. There is no mudrâ like the Khechari and no laya like the Nada (Anahâta Nâda).

      1 Place the right foot on the left thigh and the left foot on the right thigh, and grasp the toes with the hands crossed over the back. Press the chin against the chest and gaze on the tip of the nose. This is called the Padmâsana, the destroyer of the diseases of the Yamis.

      2 Place the feet on the thighs, with the soles upward, and place the hands on the thighs, with the palms upwards.

      3 Gaze on the tip of the nose, keeping the tongue pressed against the root of the teeth of the upper jaw, and the chin against the chest, and raise the air up slowly, i.e., pull the apâna-vâyu gently upwards.

      4 This is called the Padmâsana, the destroyer of all diseases. It is difficult of attainment by everybody, but can be learnt by intelligent people in this world.

      5 Having kept both hands together in the lap, performing the Padmâsana firmly, keeping the chin fixed to the chest and contemplating on Him in the mind, by drawing the apâna-vâyu up (performing Mula Bandha) and pushing down the air after inhaling it, joining thus the prana and apâna in the navel, one gets the highest intelligence by awakening the sakti (kundalini) thus. (N.B.-- When Apâna Vâyu is drawn gently up and after filling the lungs with the air from outside, the prana is forced down by and by so as to join both of them in the navel, they both enter then the Kundalini and, reaching the Brahma randra (the great hole), they make the mind calm. Then the mind can contemplate on the nature of the atmana and can enjoy the highest bliss.)

      6 The Yogi or Yogini who, sitting with Padmâsana, can control breathing, there is no doubt, is free from bondage.

      1 Press the heels on both sides of the seam of the Perineum, in such a way that the left heel touches the right side and the right heel touches the left side of it.

      2 Place the hands on the thighs, with stretched fingers, and keeping the mouth open and the mind collected, gaze on the tip of the nose.

      3 This is Simhâsana, held sacred by the best Yogis and Yoginis. This excellent âsana effects the completion of the three Bandhas (the Mulabandha, Kantha or Jâlandhar Bandha and Uddiyâna Bandha).

      1 Place the heels on either side of the seam of the Perineum, keeping the left heel on the left side and the right one on the right side, holding the feet firmly joined to one another with both the hands. This Bhadrâsana is the destroyer of all diseases.

      2 Place the heels on either side of the seam of the Perineum, keeping the left heel on the left side and the right one on the right side, holding the feet firmly joined to one another with both the hands. This Bhadrâsana is the destroyer of all diseases.

      3 The expert Yogis and Yoginis call this Goraksa âsana. By sitting with this âsana, the Yogi or Yogini gets rid of fatigue.

      4 The Nâdis should be cleansed of their impurities by performing the mudrâs, etc., (which are the practices relating to the air) âsanas, Kumbhakas and various curious mudrâs.

      5 By regular and close attention to Nâda (anâhata