《哈他瑜珈之光》(于伽英文譯本)1.21-1.30

《哈他瑜珈之光》(于伽英文譯本)1.21

Swastika-asana吉祥式

Having kept both the hands under both the thighs, with the body straight, when one sits calmly in this posture, it is called Swastika.保持雙手在大腿上，身體直立，當安靜地保持這個體式時，稱為吉祥式。

《哈他瑜珈之光》(于伽英文譯本)1.22

Gomukha-asana牛面式

Placing the right ankle on the left side and the left ankle on the right side, makes Gomukha-asana, having the appearance of a cow.把右腳踝放在左側，左腳踝放在右側，做成牛面式，呈現牛面的樣子。

《哈他瑜珈之光》(于伽英文譯本)1.23

Virasana英雄式

One foot is to be placed on the thigh of the opposite side; and so also the other foot on the opposite thigh. This is called Virasana.

把一隻腳放在該大腿的外側，另一隻腳放在另一隻大腿的外側。這個叫英雄式。

《哈他瑜珈之光》(于伽英文譯本)1.24

Placing the right ankle on the left side of the anus, and the left ankle on the right side of it, makes what the Yogis call Kurma-asana.把右腳踝放在肛門的左側，左腳踝放在肛門的右側，瑜珈士稱為龜式。

Kukkuta asana.

《哈他瑜珈之光》(于伽英文譯本)1.25

Taking the posture of Padma-asana and carrying the hands under the thighs, when the Yogi raises himself above the ground, with his palms resting on the ground, it becomes Kukkuta-asana.採取蓮花式，把手插入大腿下方，當瑜珈士手掌支撐地面並將身體舉起離開地面時，就是公雞式。

Utaana Kurma-asana.

《哈他瑜珈之光》(于伽英文譯本)1.26

Having assumed the Kukkuta-asana, when one grasps his neck by crossing his hands behind his head, and lies in this posture with his back touching the ground, it becomes Uttana Kurma-asana, from its appearance like that of a tortoise.採取公雞式，交叉手在頭後抓住脖子，以這個姿勢躺下接觸地面，就像烏龜一樣，是仰臥龜式。

Dhanura asana.

《哈他瑜珈之光》(于伽英文譯本)1.27

Having caught the toes of the foot with both hands and carried them to the ears by drawing the body like a bow, it becomes Dhanura asana.雙手抓住大腳趾，像拉弓一樣拉向耳朵，就形成弓式。

Matsya-asana.

《哈他瑜珈之光》(于伽英文譯本)1.28

Placing the right foot at the root of the left thigh, encircling the (right) knee by the left leg, holding (the two feet by the opposite hands), twisting the body, staying in this posture is the Asana declared by Sri Matsyanatha.右腳放在左大腿根部，左腿繞過右膝，雙手抓對側的腳，扭轉身體，在這個姿勢保持，稱為魚王式。

《哈他瑜珈之光》(于伽英文譯本)1.29

It increases appetite and is an instrument for destroying the group of the most deadly diseases. Its practice awakens the Kundalini, stops the nectar shedding from the moon in people.此體式增加食慾，是消除多種致死疾病的良方。它的練習喚醒昆達裡尼，阻止甘露從左脈流出。

Paschima Tana.

《哈他瑜珈之光》(于伽英文譯本)1.30

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 forehead resting on the knees, it is called Paschima Tana.像棍棒一樣在地面上伸展腳，雙手抓雙腳的大腳趾，額頭放在膝蓋上，稱之為背部伸展式。