《哈他瑜珈之光》(于伽英文譯本)第二章

《哈他瑜珈之光》(于伽英文譯本)2.1:

Posture becoming established, a Yogi, master of himself, eating salutary and moderate food, should practice pranayama, as instructed by his guru.練就了體式，瑜珈士控制了自我，吃有益健康和適可的食物，應該在上師的指導下練習呼吸控制法。

《哈他瑜珈之光》(于伽英文譯本)2.2:

Respiration being disturbed, the mind becomes disturbed. By restraining respiration, the Yogi gets steadiness of mind.

呼吸處於不穩，內心變得不安。通過控制呼吸，瑜珈士獲得內心安定。

《哈他瑜珈之光》(于伽英文譯本)2.3:

So long as the (breathing) air stays in the body, it is called life. Death consists in the passing out of the (breathing) air. It is, therefore, necessary to restrain the breath.

呼吸存在於身體多長，就意味著人活多久。死亡在於呼吸的離去，因此，有必要控制呼吸。

《哈他瑜珈之光》(于伽英文譯本)2.4:

The breath does not pass through the middle channel (susumna), owing to the impurities of the nadis. How can then success be attained, and how can there be the unmani avastha.呼吸不經過中間的通道(中脈)，由於經脈中的雜質，那如何能獲得成功，又怎樣才能達至無念的三摩地的狀態。

《哈他瑜珈之光》(于伽英文譯本)2.5:

When the whole system of the nadis which is full of impurities, is cleaned, then the Yogi becomes able to control the Prana.當充滿雜質的整個經脈系統被潔淨後，瑜珈士才有可能控制呼吸。

《哈他瑜珈之光》(于伽英文譯本)2.6: Therefore, Pranayama should be performed daily with satwika buddhi (intellect free from raja and tama or activity and sloth), in order to drive out the impurities of the susumna.因此，呼吸控制應該每天伴以純潔的智性進行（智性的自由來自激性與墮性，或者說活動與怠惰），以便驅除中脈中的雜質。

Methods of performing Pranayama.

《哈他瑜珈之光》(于伽英文譯本)2.7:

Sitting in the Padmasana posture the Yogi should fill in the air through the left nostril (closing the right one); and, keeping it confined according to one's ability, it should be expelled slowly through the surya (right nostril).瑜伽士采取蓮花坐姿，通过左鼻孔填充氣體（关闭右鼻孔）；并根据各人的能力保持屏息，然后缓慢地通过太阳那侧（右鼻孔）排出氣體。

《哈他瑜珈之光》(于伽英文譯本)2.8:

Then, drawing in theair through the surya slowly, the belly should be filled, and after performing Kumbhaka as before, it should be expelled slowly through the chandra (left nostril).然後，通過太陽一側慢慢吸入氣體，使腹部充盈，再如前面一樣屏息，之後通過月亮一側（左鼻孔）緩慢排出氣體。

《哈他瑜珈之光》(于伽英文譯本)2.9:

Inhaling thus through the one, through which it was expelled, and having restrained it there, till possible, it should be exhaled through the other, slowly and not forcibly.

這樣，通過排出氣體的鼻孔吸氣，在那裡盡可能地保持屏息，然後用另一鼻孔緩慢、不用力地呼氣。

《哈他瑜珈之光》(于伽英文譯本)2.10:

If the air be inhaled through the left nostril, it should be expelled again through the other, and filling it through the right nostril, confining it there, it should be expelled through the left nostril. By practicing in this way, through the right and the left nostrils alternately, the whole of the collection of the nadis of the yamis (practisers) becomes clean, i.e., free from impurities, after 3 months and over.如果通过左鼻孔吸气，又将通过另一侧呼出，再用右鼻孔吸入气体，在那里屏息，而后用左鼻孔排出气体。通过这样的练习，左右鼻孔交替呼吸，遵守戒律者（练习者）的所有经脉中累积的杂质三个月后得到清除，净化结束。

《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 beco mes 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。

《哈他瑜珈之光》(于伽英文譯本)2.21:

If there be excess of fat or phlegm in the body, the six kinds of kriyas (duties) should be performed first. But others, not suffering from the excess of these, should not perform them.如果有過於肥胖或者過多黏液在体内，首先應該進行六种净化的練習。但是其它的，没有遭受这些過度，不必练习这些。

《哈他瑜珈之光》(于伽英文譯本)2.22:

The six kinds of duties are: Dhauti, Basti, Neti, Trataka, Nauti and Kapala Bhati. These are called the six actions.六種清潔工作是：腹腔清潔、大腸清潔、鼻腔清潔、一點凝視、腹腔旋轉和頭顱清明。這些被稱為六種行動。

《哈他瑜珈之光》(于伽英文譯本)2.23:

These six kinds of actions which cleanse the body should be kept secret. They produce extraordinary attributes and are performed with earnestness by the best Yogis.这六种清洁身体的行動應保守秘密。它们創造非凡的特性，由最优秀的瑜伽士坚定履行。

《哈他瑜珈之光》(于伽英文譯本)2.24:

A strip of cloth, about 3 inches wide and 15 cubits long, is pushed in (swallowed), when moist with warm water, through the passage shown by the guru, and is taken out again. This is called Dhauti Karma.一條布帶，三英吋寬、十五腕尺長，在上師的示範下，用溫水浸濕，放進嘴裡（吞下），讓它穿過食道，再又拉出來。這被稱作道悌清潔法。

《哈他瑜珈之光》(于伽英文譯本)2.25:

There is no doubt, that cough, asthma, enlargement of the spleen, leprosy, and 20 kinds of diseases born of phlegm, disappear by the practice of Dhauti Karma.毫無疑問，咳嗽、哮喘、脾臟腫大、麻風病，以及20種由黏液引起的疾病，通過道悌清潔法而消除。

《哈他瑜珈之光》(于伽英文譯本)2.26:

Squatting in navel deep water, and introducing a six inches long, smooth piece of 1/2 an inch diameter pipe, open at both ends, half inside the anus; it (anus) should be drawn up (contracted) and then expelled. This washing is called Basti Karma.蹲在肚臍深的水中，體驗將一根圓滑的六英吋長、直徑二分之一英吋、兩端相通的管子，一半插入肛門，提起肛門收縮吸水，然後排出，這種清洗稱為大腸清潔法。

《哈他瑜珈之光》(于伽英文譯本)2.27:

By practicing this Basti Karma, colic, enlarged spleen, and dropsy, arising from the disorders of Vata (air), pitta (bile) and kapha (phlegm), are all cured.通過練習大腸清潔法，疝氣、脾臟腫大、水腫、源自瓦塔（風）、皮特（膽汁)和卡法（黏液）不調的疾病，得到治癒。

《哈他瑜珈之光》(于伽英文譯本)2.28:

By practicing Basti with water, the Dhatus, the Indriyas and the mind become calm. It gives glow and tone to the body and increases the appetite. All the disorders disappear.通過用水來練習大腸潔淨法，身體組織、感官和心念變得平靜。它給身體帶來光澤、音色，並增進食慾。所有的不調消失。

《哈他瑜珈之光》(于伽英文譯本)2.29:

A cord made of threads and about six inches long, should be passed through the passage of the nose and the end taken out in the mouth. This is called by adepts the Neti Karma.由線做成的繩子，約六英吋長，將穿過鼻子，尾端從嘴巴拉出來。這被稱為鼻腔清潔法。

《哈他瑜珈之光》(于伽英文譯本)2.30:

The Neti is the cleaner of the brain and giver of divine sight. It soon destroys all the diseases of the cervical and scapular regions.鼻腔清潔法是大腦的清潔工和極好視力的贈予者。它能快速消除頸部和肩胛區的所有疾病。

《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 Vayuup 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。

《哈他瑜珈之光》(于伽英文譯本)2.41:

When the system of Nadis becomes clear of the impurities by properly controlling the prana, then the air, piercing the entrance of the Susumna, enters it easily.當經絡系統因適當的呼吸控制清除了雜質變得潔淨，那時生命之氣，穿透中脈的入口，而輕易進入。

《哈他瑜珈之光》(于伽英文譯本)2.42:

Steadiness of mind comes when the air moves freely in the middle. That is the manonmani condition, which is attained when the mind becomes calm.當生命之氣在中脈自由流動，心念的穩定就出現。那是瑪諾瑪尼之境，當心念變得平靜就能獲得。

《哈他瑜珈之光》(于伽英文譯本)2.43:

To accomplish it, various Kumbhakas are performed by those who are expert in the methods; for, by the practice of different Kumbhakas, wonderful success is attained.要實現它，由精通方法的人履行各種懸息法；因為，練習不同的懸息法，會獲得圓滿的成功。

《哈他瑜珈之光》(于伽英文譯本)2.44:

Kumbhakas are of eight kinds, viz., Surya Bhedan, Ujjayi, Sitkari, Sitali, Bhastrika, Bhramari, Murchha, and Plavini.懸息法有八種：太陽懸息法、烏加依懸息法、蛙鳴式懸息法、清涼式懸息法、風箱式懸息法、蜂式懸息法、暈眩式懸息法和流溢式懸息法。

《哈他瑜珈之光》(于伽英文譯本)2.45:

At the end of Puraka, Jalandhara Bandha should be performed, and at the end of Kumbhaka, and at the beginning of Rechaka, Uddiyana Bandhas should not be performed.在吸氣結束時，要做收頜收束，在屏息結束，呼氣開始時，不要做收腹收束。

《哈他瑜珈之光》(于伽英文譯本)2.46:

Kumbhaka is the keeping the air confined inside. Rechaka is expelling the confined air. The instructions for Puraka, Kumbhaka and Rechaka will be found at the proper place and it should be carefully followed. By drawing up from below (Mula Bandha) and contracting the throat (Jalanddhara Bandha) and by pulling back the middle of the front portion of the body (i.e., belly), the Prana goes to the Brahma Nadi (Susumna).屏息是保持氣體封閉於體內。吐氣是排出封閉的氣體。吸氣、屏息和吐氣的教授要在合適的地點進行，必須小心引領。通過將生命之氣從下面上提（會陰收束），喉嚨契合（收頜收束），拉回身體前側的中心部位（腹部），能量進入中脈。

《哈他瑜珈之光》(于伽英文譯本)2.47:

By pulling up the Apana Vayu and by forcing the Prana Vayu down the throat, the yogi, liberated from old age, becomes young, as it were 16 years old.通過拉下行氣向上和將上行氣降入喉嚨，瑜伽行者，解放了年齡，變得年輕，就像是16歲。

《哈他瑜珈之光》(于伽英文譯本)2.48:

Taking any comfortable posture and performing the asana, the Yogi should draw in air slowly, through the right nostril.採取任何舒適的姿勢完成體式，瑜伽行者應該通過右鼻孔緩慢地吸氣。

《哈他瑜珈之光》(于伽英文譯本)2.49:

Then it should be confined within, so that it fills from the nails to the tips of the hair, and let it out through the left nostril slowly.然後將氣體控制在體內，這樣它從指甲到頭髮的頂端充滿全身，再通過左鼻孔慢慢呼出。

《哈他瑜珈之光》(于伽英文譯本)2.50:

This excellent Surya Bhedana cleanses the forehead (frontal sinuses), destroys the disorders of Vata, and removes the worms, and, therefore, it should be performed again and again.這個卓越的太陽懸息法淨化前額（額竇），消除瓦塔能量失調，去除寄生蟲，因此，應該反復習練。

《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。

《哈他瑜珈之光》(于伽英文譯本)2.61

It should be filled up to the lotus of the heart, by drawing it in with force, making noise and touching the throat, the chest and the head.它將充滿心之蓮花，用力地吸氣，發出聲音，觸及喉嚨，胸腔和頭部。

《哈他瑜珈之光》(于伽英文譯本)2.62

It should be expelled again and filled again and again as before, just as a pair of bellows of the blacksmith is worked.氣體應該再呼出，像前面一樣再一次次地充滿，正如鐵匠的一副風箱般工作。

《哈他瑜珈之光》(于伽英文譯本)2.63

In the same way, the air of the body should be moved intelligently, filling it through Suyra when fatigue is experienced.用同樣的方法，體內的氣體將智慧地流動，當感到疲勞時，通過太陽脈吸氣。

《哈他瑜珈之光》(于伽英文譯本)2.64

The air should be drawn in through the right nostril by pressing the thumb against the left side of the nose, so as to close the left nostril; and when filled to the full, it should be closed with the fourth finger (the one next to the little finger) and kept confined.用大拇指按壓左鼻孔，使其關閉，空氣由右鼻孔吸入。當空氣吸滿時，用第四個手指（小手指旁邊的）堵住右鼻孔保持懸息。

《哈他瑜珈之光》(于伽英文譯本)2.65

Having confined it properly, it should be expelled through the Ida (left nostril). This destroys Vata, pitta (bile) and phlegm and increases the digestive power ( the gastric fire).適當地懸息後，氣體由月脈（左鼻孔）呼出。這個方法可祛除瓦塔、皮塔、膽汁和黏液的疾病，增強消化力（胃火）。

《哈他瑜珈之光》(于伽英文譯本)2.66

It quickly awakens the Kundalini, purifies the system, gives pleasure, and is beneficial. It destroys phlegm and the impurities accumulated at the entrance of the Brahma Nadi.它迅速喚醒昆達里尼，淨化系統，帶來快樂，是有益的。它消除累積於中脈入口的粘液與雜質。

《哈他瑜珈之光》(于伽英文譯本)2.67

This Bhastrika should be performed plentifully, for it breaks the three knots: Brahma granthi (in the chest), Visnu granthi (in the throat), and Rudra granthi (between the eyebrows) of the body.風箱式調息法應該大量練習，因為它打開了三個結點：身體的心輪（位於胸部），喉輪（位於喉嚨）和眉心輪（雙眉之間）。

《哈他瑜珈之光》(于伽英文譯本)2.68

The Bhramari 蜂鳴調息法

By filling the air with force, making noise like Bhringi (wasp), and expelling it slowly, making noise in the same way; this practice causes a sort of ecstasy in the minds of Yogindras.用力吸氣，像蜂鳴般(黃蜂)發出聲音，緩慢呼氣，用同樣的方法發出聲音；這個練習使瑜伽行者心生一種狂喜。

《哈他瑜珈之光》(于伽英文譯本)2.69

The Murchha 眩暈調息法

Closing the passages with Jalandhar Bandha firmly at the end of Puraka, and expelling the air slowly, is called Murchha, from its causing the mind to swoon and give comfort.吸氣結束時做收頜收束關閉通道，緩緩地呼出氣體，被稱為眩暈調息法，經由此法可以使意識昏暈並帶來安慰。

《哈他瑜珈之光》(于伽英文譯本)2.70

The Plavini漂浮懸息法

When the belly is filled with air and the inside of the body is filled to its utmost with air, the body floats on the deepest water, like a leaf of a lotus.當腹部充滿氣體，體內極度地充盈氣體，身體像一片蓮葉飄浮在深水中。

《哈他瑜珈之光》(于伽英文譯本)2.71

Considering Puraka (Filling), Rechaka (expelling) and Kumhaka (confining), Pranayama is of three kinds, but considering it accompanied by Puraka and Rechaka, and without these, it is of two kinds only, i.e., Sabita (with) and Kevala (alone).考慮吸氣(充滿)、呼氣(排出)和住氣(禁閉)，調息法分為三種，就伴隨著吸氣和呼氣而言，沒有這些，它僅分為兩種，即連接式住氣(連接)和自發式住氣(獨自)。

《哈他瑜珈之光》(于伽英文譯本)2.72

Exercise in Sahita should be continued till success in Kevala is gained. This latter is simply confining the air with ease, without Rechaka and Puraka.練習連接式住氣直到獲得自發性住氣的成功。這之後輕而易舉簡單地住氣，不用借助呼氣和吸氣。

《哈他瑜珈之光》(于伽英文譯本)2.73

In the practice of Kevala Pranayama when it can be performed successfully without Rechaka and Puraka, then it is called Kevala Kumbhaka.在練習屏息呼吸控制時，若不借用吸氣和呼氣就能成功地完成，那麼，它被稱為自發式住氣。

《哈他瑜珈之光》(于伽英文譯本)2.74

There is nothing in the three worlds which may be difficult to obtain for him who is able to keep the air confined according to pleasure, by means of Kevala Kumbhaka.在三個世界中，對於能夠根據所願保持自發式住氣的人，沒有什麼事情難以達成。

《哈他瑜珈之光》(于伽英文譯本)2.75

He obtains the position of Raja Yoga undoubtedly. Kundalini awakens by Kumbhaka, and by its awakening, Susumna becomes free from impurities.毋庸置疑他達到了王瑜伽的境地。昆達里尼為住氣法所喚醒，通過它的喚醒中脈徹底擺脫了不潔。

《哈他瑜珈之光》(于伽英文譯本)2.76

No success in Raja Yoga without Hatha Yoga, and no success in Hatha Yoga without Raja Yoga. One should, therefore, practice both of these well, till complete success is gained.沒有哈他瑜伽就沒有王瑜伽的成功，沒有王瑜伽就沒有哈他瑜伽的成功。因此，修行的人兩者都應該練習好，直到獲得完全成功。

《哈他瑜珈之光》(于伽英文譯本)2.77

On the completion of Kumbhaka, the mind should be given rest. By practicing in this way one is raised to the position of (succeeds in getting) Raja Yoga.在完成住氣中，心念將靜止不動。用這種方法練習，修行者提升境地（成功獲得）王瑜伽。

《哈他瑜珈之光》(于伽英文譯本)2.78

When the body becomes lean, the face glows with delight, Anahata-nada manifests, and eyes are clear, the body is healthy, bindu under control, and appetite increases, then one should know that the Nadis are purified and success in Hatha Yoga is approaching.当身体变瘦，面容带着欣喜，喜悦的密音显现，眼睛清澈，身体健康，(明点)在控制之下，食欲增强，然后修行者将(确信)脉轮被清洁，哈他瑜伽正接近成功。