प्राणापानौ सन्निरुन्ध्यात्पूरकुम्भकरेचकै: । यावन्मनस्त्यजेत कामान्स्वनासाग्रनिरीक्षण: ॥ ३२ ॥ यतो यतो नि:सरति मन: कामहतं भ्रमत् । ततस्तत उपाहृत्य हृदि रुन्ध्याच्छनैर्बुध: ॥ ३३ ॥
pranapanau sannirundhyat pura-kumbhaka-recakaih yavan manas tyajet kaman sva-nasagra-niriksanah yato yato nihsarati manah kama-hatam bhramat tatas tata upahrtya hrdi rundhyac chanair budhah
- prana
- incoming breath
- apanau
- outgoing breath
- sannirundhyat
- should stop
- pura-kumbhaka-recakaih
- by inhaling, exhaling and holding, which are technically known as puraka, kumbhaka and recaka
- yavat
- so long
- manah
- the mind
- tyajet
- should give up
- kaman
- all material desires
- sva
- one’s own
- nasa-agra
- the tip of the nose
- niriksanah
- looking at
- yatah yatah
- from whatever and wherever
- nihsarati
- withdraws
- manah
- the mind
- kama-hatam
- being defeated by lusty desires
- bhramat
- wandering
- tatah tatah
- from here and there
- upahrtya
- after bringing it back
- hrdi
- within the core of the heart
- rundhyat
- should arrest (the mind)
- sanaih
- gradually, by practice
- budhah
- a learned yogi.
While continuously staring at the tip of the nose, a learned yogi practices the breathing exercises through the technical means known as puraka, kumbhaka and recaka — controlling inhalation and exhalation and then stopping them both. In this way the yogi restricts his mind from material attachments and gives up all mental desires. As soon as the mind, being defeated by lusty desires, drifts toward feelings of sense gratification, the yogi should immediately bring it back and arrest it within the core of his heart.