《哈他瑜珈之光》(于伽英文譯本)1.31-1.40

《哈他瑜珈之光》(于伽英文譯本)1.31

This Paschima Tana 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.背部伸展式引導氣從身體的前側到後側（即到達中脈）。它激發胃火，減少肥胖，治療所有男性疾病。

Mayura-asana.

《哈他瑜珈之光》(于伽英文譯本)1.32

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-asana.雙手掌放在地面上，將肚臍置於雙手肘之上並保持平衡，身體必須向後伸展如棍子。這個體式叫孔雀式。

《哈他瑜珈之光》(于伽英文譯本)1.33

This asana 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.這個體式可以迅速消除各種疾病，調理腹部失調，也調理那些因痰液，膽汁和氣失調引起的疾病，消化攝入過多的食物，也能增加食慾和消滅可致死的毒素。

Sava-asana.

《哈他瑜珈之光》(于伽英文譯本)1.34

Laying down on the ground, like a corpse, is called Sava-asana. It removes fatigue and gives rest to the mind.躺在地面上，就像屍體，叫做挺屍式。它消除疲勞，給心得以休息。

《哈他瑜珈之光》(于伽英文譯本)1.35

Siva taught 84 asanas. Of these the first four being essential ones, I am going to explain them here.希瓦教授了84個體式。其中最重要的四個基本體式，我將在這裡解釋。

《哈他瑜珈之光》(于伽英文譯本)1.36

These four are:-- The Siddha, Padma, Sinha and Bhadra. Even of these, the Siddha-asana, being very comfortable, one should always practice it.主要有四個：至善坐、蓮花坐、獅子坐和蝴蝶坐。其中至善坐是非常舒適的，應該持續練習。

The Siddhasana.

《哈他瑜珈之光》(于伽英文譯本)1.37

Press firmly the heel of the left foot against the perineum, and the right heel above the pubis. 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 asana, the opener of the door of salvation.左腳腳跟穩定抵住會陰，右腳腳跟抵住恥骨。下巴扣於胸口，安靜地坐著，感官內收，凝視眉心。這就是至善坐，解脫之门的開啟。

《哈他瑜珈之光》(于伽英文譯本)1.38

This Siddhasana is performed also by placing the left heel on the Medhra (above the penis), and placing the right one next to it.至善坐也有把左腳腳跟放在會陰上方，右腳置於其上。

《哈他瑜珈之光》(于伽英文譯本)1.39

Some call this Siddhasana, some Vajrasana. Others call it Mukta asana or Gupta asana.

一些人稱之為至善坐，一些人稱英雄坐。其他人稱之解脫式或者守護式。

《哈他瑜珈之光》(于伽英文譯本)1.40

Just as sparing food is among Yamas, and Ahimsa among the Niyamas, so is Siddhasana called by adepts the chief of all the asanas.就像持戒中的節食，遵行中的不殺生，至善坐被成就者譽為所有體式之首。