《哈他瑜珈之光》(于伽英文譯本)2.11-2.20

《哈他瑜珈之光》(于伽英文譯本)2.11:

Kumbhakas should be performed gradually four times during day and night (i.e., morning, noon, evening and midnight), till the number of Kumbhakas for one time is 80 and for day and night together it is 320.

屏息练习应该逐步增加到在一昼夜裡進行四次（例如，早、午、晚、和子夜），直到一次屏息的數量达到80，一晝夜总數為320。

《哈他瑜珈之光》(于伽英文譯本)2.12:

In the beginning there is perspiration, in the middle stage there is quivering, and in the last or third stage, one obtains steadiness; and then the breath should be made steady or motionless.开始練習會有汗水，中級階段会颤抖，到最后或者第三阶段，練習者获得定力。那時呼吸將稳定進行或静止不动。

《哈他瑜珈之光》(于伽英文譯本)2.13:

The perspiration exuding from exertion of practice should be rubbed into the body (and not wiped), as by so doing the body becomes strong.汗水從努力练习中流出，將滲進、滋润身体（不要擦掉），这样做身体变得强壮。

《哈他瑜珈之光》(于伽英文譯本)2.14:

During the first stage of practice the food consisting of milk and ghee is wholesome. When the practice becomes established, no such restriction is necessary.在第一階段練習中，有益健康的食物包括牛奶和酥油。當練習建立，就沒有必要這樣限制食物。

《哈他瑜珈之光》(于伽英文譯本)2.15:

Just as lions, elephants and tigers are controlled by and by, so the breath is controlled by slow degrees, otherwise (i.e., by being hasty or using too much force) it kills the practitioner himself.就像狮子、大象和老虎是一步步地被馴服，所以呼吸也是缓慢逐漸地被控制，否则（例如：草率或者用力過大）它会伤害到练习者自己。

《哈他瑜珈之光》(于伽英文譯本)2.16:

When Pranayama, etc., are performed properly, they eradicate all diseases; but an improper practice generates diseases.

当呼吸控制法等被適當地進行，他們根除所有疾病；但不当的练习产生疾病。

《哈他瑜珈之光》(于伽英文譯本)2.17:

Hiccough, asthma, cough, pain in the head, the ears, and the eyes; these and other various kinds of diseases are generated by the disturbance of the breath.呃逆、哮喘、咳嗽、头痛、耳、眼，這些和其它各种疾病产生于混乱的呼吸。

《哈他瑜珈之光》(于伽英文譯本)2.18:

The air should be expelled with proper tact and should be filled in skillfully; and when it has been kept confined properly it brings success.气体將被適當机智地呼出，巧妙地吸入；当能恰當地保持屏息时就能带来成功。

《哈他瑜珈之光》(于伽英文譯本)2.19:

When the nadis become free from impurities, and there appear the outward signs of success, such as lean body and glowing color, then one should feel certain of success.当经脉变的没有杂质，就會顯現外在的成功迹象，诸如身體輕盈和神采奕奕，那時人有一種成就感。

《哈他瑜珈之光》(于伽英文譯本)2.20:

By removing the impurities, the air can be restrained, according to one's wish and the appetite is increased, the divine sound is awakened, and the body becomes healthy.

通過去除雜質，氣體得到控制，根據個人意願，食慾增加，神聖的聲音被喚醒，身體變得健康。