《哈他瑜珈之光》(于伽英文譯本)2.31-2.40

《哈他瑜珈之光》(于伽英文譯本)2.31:

Being calm, one should gaze steadily at a small mark, till eyes are filled with tears. This is called Tratika by acharyas.保持平靜，持續凝視一細小的標的，直到眼睛充滿淚水。這被靈性導師稱作凝視法。

《哈他瑜珈之光》(于伽英文譯本)2.32:

Tratika destroys the eye diseases and removes sloth, etc. It should be kept secret very carefully, like a box of jewelry.凝視法消除眼睛的疾病和去除懶惰等。它應該像對珠寶盒一樣被很謹慎地保守秘密。

《哈他瑜珈之光》(于伽英文譯本)2.33:

Sitting on the toes with heels raised above the ground, and the palms resting on the ground, and in this bent posture the belly is moved forcibly from left to right, just as in vomiting. This is called by adepts the Nauli Karma.抬起腳跟離地，用腳趾支撐坐下，手掌放在地上，在這個前屈體式，腹部強制地從左向右滾動，就像嘔吐一般。這被內行稱作腹腔旋轉法。

《哈他瑜珈之光》(于伽英文譯本)2.34:

It removes dyspepsia, increases appetite and digestion, and is like the goddess of creation, and causes all happiness. It dries up all the disorders. This is an excellent exercise in Hatha Yoga.它除掉消化不良，增進食慾和消化，像創造之女神，帶來所有的幸福。它使所有的疾病無處可生。在哈他瑜伽里這是卓越的練習。

《哈他瑜珈之光》(于伽英文譯本)2.35:

When inhalation and exhalation are performed very quickly, like a pair of bellows of a blacksmith, it dries up all the disorders from the excess of phlegm, and is known as Kapala Bhati.當吸氣與呼氣快速進行，就像一副鐵匠的風箱，它消除所有因黏液過量而致的失調，被稱作頭顱清明法。

《哈他瑜珈之光》(于伽英文譯本)2.36:

When Pranayama is performed after getting rid of obesity born of the defects of phlegm, by the performance of the six duties, it easily brings success.通過六大清潔任務的完成，去除了由黏液引起的肥胖，練習呼吸控制法，它容易帶來成功。

《哈他瑜珈之光》(于伽英文譯本)2.37:

Some acharyas (teachers) do not advocate any other practice, being of opinion that all the impurities are dried up by the practice of Pranayama.一些老師不提倡任何其他練習，觀點是所有的雜質通過練習呼吸控制來清除。

《哈他瑜珈之光》(于伽英文譯本)2.38:

By carrying the Apana Vayu up to the throat, the food, etc., in the stomach are vomited, By degrees, the system of Nadis (Sankhini) becomes known. This is called in Hatha as Gaja Karani.通過下行氣上提到喉部，把胃中的食物等吐出去，漸漸地經絡系統被知曉。在哈他瑜伽里這被稱為清胃法。

《哈他瑜珈之光》(于伽英文譯本)2.39:

Brahma and other Devas were always engaged in the exercise of Pranayama, and, by means of it, got rid of the fear of death. Therefore, one should practice pranayama regularly.梵天和其他諸神常常投入呼吸控制的練習，並且借助它，擺脫了對死亡的恐懼。所以，一個人應該有規律地練習調息。

《哈他瑜珈之光》(于伽英文譯本)2.40:

So long as the breath is restrained in the body, so long as the mind is undisturbed, and so long as the gaze is fixed between the eyebrows, there is no fear from Death.只要氣息被控制在體內，只要心念不被干擾；只要凝視固定在眉心之間，就不會懼怕死亡。