《哈他瑜珈之光》(于伽英文譯本)1.51-1.60

《哈他瑜珈之光》(于伽英文譯本)1.51

The Yogi who, sitting with Padmasana, can control breathing, there is no doubt, is free from bondage.瑜珈行者以蓮花式靜坐，可以控制呼吸，毫無疑問，從束縛中解脫。

《哈他瑜珈之光》(于伽英文譯本)1.52

The Simhasana獅子式

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.雙腿的腳跟抵住會陰，這樣左腳跟觸碰會陰右側，右腳跟觸碰會陰左側。

《哈他瑜珈之光》(于伽英文譯本)1.53

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.手放在大腿上，手指伸展，保持嘴巴張開意識內收，凝視鼻尖。

《哈他瑜珈之光》(于伽英文譯本)1.54

This is Simhasana, held sacred by the best Yogis. This excellent asana effects the completion of the three Bandhas (the Mulabandha, Kantha or Jalandhar Bandha and Uddiyana Bandha).這是獅子式，被最有名望的瑜珈士尊崇。這個極妙的體式有助於三个收束的完成（會陰收束、收頜收束和收腹收束）。

The Bhandrasana.

《哈他瑜珈之光》(于伽英文譯本)1.55,56

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 Bhadrasana is the destroyer of all diseases.把腳根放在會陰的兩側，左腳跟在左邊，右腳跟在右邊，用雙手保持腳穩定地貼在一起。這個賢善式消除所有疾病。

《哈他瑜珈之光》(于伽英文譯本)1.57

The expert Yogis call this Goraksa asana. By sitting with this asana, the Yogi gets rid of fatigue.有成就的瑜珈行者稱它為牧牛式。通過做這樣的體式，瑜珈行者消除疲勞。

《哈他瑜珈之光》(于伽英文譯本)1.58

The Nadis should be cleansed of their impurities by performing the mudras, etc., (which are the practices relating to the air) asanas, Kumbhakas and various curious mudras.經脈通過做手印得以清除雜質，等等；（與呼吸相關聯的練習）體式，懸息和各種奇妙的手印。

《哈他瑜珈之光》(于伽英文譯本)1.59

By regular and close attention to Nada (anahata nada) in Hatha Yoga, a Brahmachari, sparing in diet, unattached to objects of enjoyment, and devoted to Yoga, gains success, no doubt, within a year.通過規律和密切註意哈他瑜伽裡的那達，一位註重節食、不沈迷於享受、且獻身於瑜伽的修行者，毫無疑問一年之內獲得成功。

《哈他瑜珈之光》(于伽英文譯本)1.60

Abstemious feeding is that in which 3/4 of hunger is satisfied with food, well cooked with ghee and sweets, and eaten with the offering of it to Siva.節制的飲食是以食物的四分之三滿足飢餓者，用酥油和糖好好烹飪，與供食者享用，供奉希瓦神。