tato dakshiNahastasya a~NgushhThenaiva pi~Ngalaam.h .. 36.. nirudhya
puurayedvaayumiDayaa tu shanaiH shanaiH . yathaashaktyavirodhena tataH
kuryaachcha kumbhakam.h .. 37.. punastyajetpi~Ngalayaa shanaireva na
vegataH . punaH pi~Ngalayaapuurya puurayedudara.n shanaiH .. 38..
dhaarayitvaa yathaashakti rechayediDayaa shanaiH . yayaa
tyajettayaapuurya dhaarayedavirodhataH .. 39.. jaanu pradakshiNiikR^itya
na druta.n na vilambitam.h . a~NgulisphoTana.n kuryaatsaa maatraa
parigiiyate .. 40.. iDayaa vaayumaaropya shanaiH shhoDashamaatrayaa .
kumbhayetpuuritaM pashchaachchatuHshhashhTyaa tu maatrayaa .. 41..
rechayetpi~NgalaanaaDyaa dvaatri.nshanmaatrayaa punaH . punaH
pi~Ngalayaapuurya puurvavatsusamaahitaH .. 42.. praatarmadhyandine
saayamardharaatre cha kumbhakaan.h . shanairashiitiparyanta.n
chaturvaara.n samabhyaset.h .. 43.. evaM
maasatrayaabhyaasaannaaDiishuddhistato bhavet.h . yadaa tu
naaDiishuddhiH syaattadaa chihnaani baahyataH .. 44.. jaayante yogino
dehe taani vakshyaamyasheshhataH . shariiralaghutaa
diiptirjaaTharaagnivivardhanam.h .. 45.. kR^ishatva.n cha shariirasya
tadaa jaayeta nishchitam.h .36(b)-40. Then closing the right nostril
with his right thumb, he should gradually draw in the air through the
left nostril. Having restrained it as long as possible, he should again
expel it through the right nostril slowly and not very fast. Then
filling the stomach through the right nostril, he should retain it as
long as he can and then expel it through the left nostril. Drawing the
air through that nostril by which he expels, he should continue this in
uninterrupted succession. The time taken in making a round of the knee
with the palm of the hand, neither very slowly nor vary rapidly and
snapping the fingers once is called a Matra. 41-44. Drawing the air
through the left nostril for about sixteen Matras and having retained it
(within) for about sixty-four Matras, one should expel it again through
the right nostril for about thirty-two Matras. Again fill the right
nostril as before (and continue the rest). Practise cessation of breath
four times daily (viz.,) at sunrise, noon, sunset and midnight, till
eighty (times are reached). By a continual practice for about three
months, the purification of the Nadis takes place. When the Nadis have
become purified, certain external signs appear on the body of the Yogin.
45-46(a). I shall proceed to describe them. (They are) lightness of the
body, brilliancy of complexion, increase of the gastric fire, leanness
of the body and along with these, absence of restlessness in the body.
