THE LIGHT ON HATHA YOGA.

original title: "Hatha Yoga Pradipika"

Postures.

original: "Âsanas"

Being the first accessory of Hatha Yoga: a discipline of physical techniques designed to balance the body's energies, posture is described first. It should be practiced for gaining steady posture, health, and lightness of body. 19.

original Sanskrit: "vasiṣṭhādyaiśca munibhir matsyendrādyaiśca yogibhiḥ || aṅgīkṛtānyāsanāni kathyante kānicinmayā ||"
I am going to describe certain āsanas: physical postures which have been adopted by munis: ancient sages like Vasiṣṭha and others, and by yogis: practitioners of yoga like Matsyendra and others. 20.

original Sanskrit: "jānvorantare samyak kṛtvā pādātale ubhe || ṛjukāyaḥ samāsīnaḥ svastikaṃ tatpracakṣate ||"

original: "Swastika-âsana"

Having placed both the soles of the feet properly between the knees and the thighs, with the body held straight, when one sits calmly in this position, it is called the Auspicious Posture. 21. The transcription mentions "hands," but the Sanskrit "pādātale" refers to the soles of the feet being tucked into the leg joints.

original Sanskrit: "savye dakṣiṇagulphaṃ tu pṛṣṭhapārśve niyojayet || dakṣiṇe'pi tathā savyaṃ gomukhaṃ gomukhākṛti ||"

original: "Gomukha-âsana"

Placing the right ankle on the left side of the seat and the left ankle on the right side, one performs the Cow-Face Posture, which takes the appearance of a cow's head. 22.

original Sanskrit: "ekaṃ pādaṃ tathaikasmin vinyasedūruṇi sthitam || itarasmiṃstathā coruṃ vīrāsanamitīritam ||"

original: "Vîrâsana"

One foot is to be placed on the thigh of the opposite side, and the other foot likewise on the other opposite thigh. This is declared to be the Hero Posture. 23.

original Sanskrit: "gudaṃ nirudhya gulphābhyāṃ vyutkrameṇa samāhitaḥ || kūrmāsanaṃ bhavedetaditi yogavido viduḥ ||"

original: "Kurmâsana"

By crossing the ankles in reverse and firmly pressing against the anus: the base of the torso while remaining composed, one performs what the masters of Yoga know as the Tortoise Posture. 24.

original Sanskrit: "padmāsanaṃ tu saṃsthāpya jānvorantare karau || niveśya bhūmau saṃsthāpya vyomasthaṃ kukkuṭāsanam ||"

original: "Kukkuta âsana"

First taking the Lotus Posture: a seated position with feet crossed on opposite thighs and then inserting the hands between the thighs and the knees, the Yogi rests his palms on the ground and lifts himself into the air; this becomes the Rooster Posture. 25.