THE LIGHT ON HATHA YOGA.

original title: "The Hatha Yoga Pradipika"

original Sanskrit: "kukkuṭāsanabandhastho dorbhyāṃ saṃbadhya kandharām || bhavetkūrmavaduttāna etaduttānakūrmakam || 26 ||"

Established in the Cock Posture, binding the neck with the two arms, one should lie on the back like a tortoise; this is the Extended Tortoise Posture. 26.

The Extended Tortoise Posture

original: "Uttâna Kûrma-âsana"

Having assumed Kukkuṭa-âsana: the Cock Posture, where the arms are pinned through the legs, when one grasps his neck by crossing his hands behind his head, and lies in this posture with his back touching the ground, it becomes the Extended Tortoise Posture, named for its appearance like that of a tortoise. 26.

original Sanskrit: "pādāṅguṣṭhau tu pāṇibhyāṃ gṛhītvā śravaṇāvadhi || dhanurākarṣaṃ kuryāddhanurasanamuchyate || 27 ||"

Having caught the big toes with the hands and drawn them to the ears as if pulling a bowstring, this is called the Bow Posture. 27.

The Bow Posture

original: "Dhanura âsana"

Having caught the toes of the feet with both the hands and carried them to the ears by drawing the body like a bow, it becomes the Bow Posture. 27.

original Sanskrit: "vāmorumūlārpita-dakṣapādaṃ jānorbahirveṣṭita-vāmapādam || pragṛhya tiṣṭhet parivartitāṅgaḥ śrīmatsyanāthoditamāsanaṃ syāt || 28 || matsyendrapīṭhaṃ jaṭharapradīptiṃ pracaṇḍarugmaṇḍalakhaṇḍanāstram || abhyāsataḥ kuṇḍalinīprabodhaṃ candrasthiratvaṃ ca dadāti puṃsām || 29 ||"

Place the right foot at the base of the left thigh, and wrap the left foot around the outside of the knee. Grasping these and remaining with the body twisted, this is the posture described by the venerable Lord Matsyendra. 28.

The Seat of Matsyendra kindles the digestive fire and is a weapon that shatters the array of terrible diseases. With practice, it awakens the Kundalinî: the dormant spiritual energy at the base of the spine and grants stability to the "moon" within men. 29.

The Posture of Matsyendra

original: "Matsya-âsana." Note: While the text uses "Matsya-âsana," it refers to the seated twist now commonly known as Matsyendrāsana, named after the sage Matsyendranātha.

Having placed the right foot at the root of the left thigh, let the toe be grasped with the right hand passing over the back, and having placed the left foot on the right thigh at its root, let it be grasped with the left hand passing behind the back. This is the posture, as explained by the venerable Matsyanâtha: an ancient founding master of Hatha Yoga. It increases appetite and is an instrument for destroying the group of the most deadly diseases. Its practice awakens the Kundalinî and stops the nectar shedding from the "moon" the lunar center in the head which is said to leak vital energy downward in people. 28-29.

original Sanskrit: "prasārya pādau bhuvi daṇḍarūpau dorbhyāṃ padāgradvitayaṃ gṛhītvā || jānūpari nyastalalāṭadeśo vasedidam paścimatānamāhuḥ || 30 ||"

Stretching both legs on the ground like a staff and grasping the tips of the feet with the hands, one should rest the forehead upon the knees; this they call the Back-Stretch Posture. 30.

The Back-Stretching Posture

original: "Paschima Tâna," now commonly called Paschimottānāsana.

Having stretched the feet on the ground, like a stick, and having grasped the toes of both the feet with both the hands, when one sits with his forehead resting on the thighs, it is called the Back-Stretch Posture. 30.

original Sanskrit: "iti paścimatānamāsanāgryaṃ pavanaṃ paścimavāhinaṃ karoti || udayaṃ jaṭharānalasya kuryādudare kārśyamarogatāṃ ca puṃsām || 31 ||"

This Back-Stretch is the foremost of postures; it makes the breath flow through the posterior channel, kindles the digestive fire, makes the belly lean, and bestows health upon men. 31.

This Back-Stretch carries the air from the front to the back part of the body (that is, to the suṣumṇâ: the central energy channel of the spine). It kindles gastric fire, reduces obesity, and cures all diseases of men. 31.