《哈他瑜珈之光》(于伽英文譯本)2.51

Having closed the opening of the Nadi (larynx), the air should be drawn in such a way that it goes touching from the throat to the chest, and making noise while passing.關閉開放的脈輪（喉），空氣應該以這種方式吸入，從喉嚨到胸腔摩擦經過， 且經過時發出聲音。

《哈他瑜珈之光》(于伽英文譯本)2.52

It should be restrained, as before, and then let out through the Ida (the left nostril). This removes slesma (phlegm) in the throat and increases the appetite.氣體如前面一樣應受到控制，然後通過左脈（左鼻孔）呼出。此法可清除喉嚨里的黏液（痰），增進食慾。

《哈他瑜珈之光》(于伽英文譯本)2.53

It destroys the defects of the nadis, dropsy and disorders of Dhatu (humors). Ujjayi should be performed in all conditions of life, even while walking or sitting.它消除由經脈、水腫和體組織（體液)引起的身體缺陷。烏伽依呼吸可以在日常任何情況下練習，即使走路或坐著。

《哈他瑜珈之光》(于伽英文譯本)2.54

Sitkari is performed by drawing in the air through the mouth, keeping the tongue between the lips. The air thus drawn in should not be expelled through the mouth. By practicing in this way, one becomes next to the God of love and beauty.蛙鳴式懸息法是通過口腔吸入空氣，保持舌頭在雙唇之間。這樣空氣吸入而不通過口腔排出。用這種方法練習，變得貼近愛與美之神。

《哈他瑜珈之光》(于伽英文譯本)2.55

He is regarded adorable by the Yoginis and becomes the destroyer of the cycle of creation. He is not afflicted with hunger, thirst, sleep or lassitude.他被認為是女瑜伽士的崇拜者，並成為宇宙循環的破壞者，他不受飢餓、口渴、睡眠和疲倦的折磨。

《哈他瑜珈之光》(于伽英文譯本)2.56

The Satwa of his body becomes free from all disturbances. In truth, he becomes the lord of the Yogis in this world.他自身的沙特瓦屬性從所有的困擾中解脫。確實，他成為這世上瑜伽士的主人。

《哈他瑜珈之光》(于伽英文譯本)2.57

As in the above (Sitkari), the tongue to be protruded a little out of the lips, when the air is drawn in. It is kept confined, as before, and then expelled slowly through the nostrils.正如上面（嘶聲懸息法），當空氣吸進時，舌頭稍微伸出於嘴唇。就像前面一樣，保持控制，然後通過鼻孔慢慢呼出。

《哈他瑜珈之光》(于伽英文譯本)2.58

This Sitali Kumbhaka cures colic, (enlarged) spleen, fever, disorders of bile, hunger, thirst, and counteracts poisons.清涼懸息法消除腹絞痛，脾腫大，發燒，膽汁失調，飢渴和解除毒素。

《哈他瑜珈之光》(于伽英文譯本)2.59

The Bhastrika：The Padma asana consists in crossing the feet and placing them on both the thighs; it is the destroyer of all sins.風箱式調息法：蓮花坐，主要是雙腳交叉，並放在兩側的大腿上；它滅除所有的罪孽。

《哈他瑜珈之光》(于伽英文譯本)2.60

Binding the Padma-asana and keeping the body straight, closing the mouth carefully, let the air be expelled through the nose.固定在蓮花坐，並保持身體挺直，小心地閉上嘴巴，讓氣體通過鼻子排出。