हठयोग प्रदीपिका (योगी स्वात्माराम - ज्योत्स्ना टीका सहित सटीक)

24 HAṬHAYOGAPRADĪPIKĀ 11. One should practise well Kumbhaka-s four times [a day]—in the early morning, midday, evening and midnight—gradually till they number eighty [each time]. This comes to about 320 Kumbhaka-s daily. But as it might be inconvenient to practise at midnight, it might amount to 240 Kumbhaka-s ordinarily. 12. In the first stage, there is perspiration; in the second, tremor is felt [throughout the body]; and in the highest stage, the Prāṇa goes to the [chief] place [Brahmarandhra]. So one should control the breath. In the first stage, the Prāṇa is retained for twelve mātrā-s; in the second, for twenty-four mātrā-s; and in the third, for thirty-six mātrā-s. A mātrā is defined to be the time taken for circling the knee three times, fillipping the fingers once; others say the time occupied by clapping the hands thrice (as in Aṭatāla); the third definition is the time taken for the breath to go in and come out in the case of a man who is sound asleep. The first stage of Prāṇā- yāma has a period of twelve and a half breaths. Six such breaths are called a Pala. The other stages of Yoga—Pratyāhāra, Dhāraṇā, Dhyāna and Samādhi—are only progressions in Prāṇāyāma. When the Prāṇa is restrained for a period of 125 Pala-s, then it goes into the Brahmarandhra. When the Prāṇa stays in the Brahma- randhra for about 25 Pala-s, that is Pratyāhāra. If it remains there 5 ghaṭikā-s or two hours, it is Dhāraṇā. If it stays for 60 ghaṭikā-s or one day it is Dhyāna. If it is retrained for twelve days it is Samādhi. 13. Rub on the body the perspiration resulting from the fatigue [of Prāṇāyāma]. By this the body derives firmness and lightness.