Discourse on the Rising of the Breath

Kharam
8
9 Pull the breath Samira: The air or vital breath down to the navel Nabhi: The energetic center at the navel, then with force, bring it back up. It reaches the Tenth Gate Dasham Dwara: The "Tenth Door" or Sahasrara chakra at the crown of the head, believed to be the exit point for the soul; in this way, slowly, the mind becomes [still]. 86.

When it goes below the navel, by that same method Krama: Sequence or systematic method, it travels upward again. Perform this twice as long as the practitioner Sadhaka: A spiritual practitioner maintains their focus. 87.

Stop the seven vital breaths Prana Pavan: Life-force winds, then slowly expel through the nose. In this way, perform the Inhalation Puraka: The controlled intake of breath once more; let the mind remain fixed on that same action. 88.

When the practitioner masters this action, they can restrain the breath for a full day. Then, by drawing even more focus, they can release it after five or six days. 89.

Doha Doha: A rhyming couplet
[Through this] the breath is measured; this method is practiced to increase longevity and achieve a long life. 90.

Thus ends the Serpent-like Action; Now, the Inhalation Action

Chaupai Chaupai: A four-line poetic meter
The saint who performs the Inhalation action Puraka Kriya: The practice of deep, controlled breathing, their whole body immediately becomes light The text suggests a feeling of weightlessness or agility. 91.

Sit in a natural cross-legged posture. Let the inhaled breath enter through the path of the navel. While drawing the breath, move the abdomen. 92.

Keep drawing through the nostrils; one should wish to mix it throughout the entire body. When the breath fills the whole body, then rise and expand the physical form. 93.

Do this every single day for one year; practice it with great joy. [The body] becomes like a steady stream of water original: "bhram saman nir"; all diseases within the body are destroyed. 94.

Thus ends the Inhalation; Now, the Gazing Action

Prepare for the Gazing action Trataka Karma: A purification practice involving a steady, undisturbed gaze. Take a cross-legged seat. [Ensure the gaze] is focused between the fingers or [perhaps] do not look above the "cage" This likely refers to the ribcage or the skeletal frame of the body. 95.

Chaupai
Draw the breath and perform Retention Kumbhaka: Holding the breath after inhalation until the breath reaches the palate The roof of the mouth, often a focus point in yoga. From there, pull it up to the head, [until] the drawing of breath through the nose is exhausted. 96.

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