Hatha Yoga Pradipika

Chapter One: The First Instruction.

Salutations to that primal Lord Adinatha, by whom the science of Hatha Yoga was taught, shining like a ladder for those who wish to ascend to the exalted state of Raja Yoga.

Bowing to the revered guru, the Lord Natha, the yogi Svatmarama teaches this knowledge of Hatha solely for the sake of Raja Yoga.

For those who are ignorant of Raja Yoga, being lost in the darkness of many erroneous views, the compassionate Svatmarama offers this Hatha Pradipika (Lamp of Hatha).

Indeed, the great ones like Matsyendra, Goraksa, and others know the science of Hatha; the yogi Svatmarama knows it through their grace.

S ri Adinatha, Matsyendra, S havarananda, Bhairava, Ch ourangi, M ina, Goraksa, Virupaksa, and Bilesaya—

Manthana, Bhairava, yogi Siddhi, Buddha, Kanthadi, Korantaka, Surananda, Siddhapada, and Charpati—

Kaneri, Pujyapada, Nityanatha, Niranjana, Kapali, Bindunatha, and he called Kakachandishvara—

Allama, Prabhudeva, Ghod a, Choli, Tintini, Bhanuki, Naradeva, Khanda, and also Kapalika—

These and other great Siddhas, by the power of Hatha Yoga, have broken the rod of Time and wander freely throughout the universe.

Hatha is the shelter for those tormented by endless afflictions; Hatha is the tortoise-like support for all who are engaged in yoga.

The science of Hatha is to be kept supremely secret by the yogi seeking success; when kept hidden it becomes potent, but when revealed it becomes powerless.

In a righteous kingdom, a virtuous country, with good harvest and no disturbances, at a distance of a bow's length, free from rocks, fire, and water, in a secluded hut, the Hatha yogi should reside.

The yoga monastery should have a small door, no holes or cavities, not too high or low, well- plas tered with cow dung, clean, free from all insects, with an outer courtyard, altar, and well, beautified and surrounded by a wall — such are the characteristics as spoken by the Siddhas who practice Hatha.

Residing in such a monastery, freed from all worries, one should practice yoga alone according to the path instructed by the guru.

Overeating, excessive exertion, talkativeness, rigid adherence to rules, association with people, and fickleness — by these six, yoga is destroyed.

Enthusiasm, courage, patience, knowledge of truth, determination, and abandonment of association with people — by these six, yoga succeeds.

Now the yamas and niyamas: The ten yamas are non-violence, truth, not stealing, celibacy, forgiveness, patience, compassion, honesty, moderate diet, and purity.

Austerity, contentment, faith, charity, worship of the Lord, listening to the teachings of the Siddhas, shame, intelligence, sacrifice, and recitation — these are the ten niyamas as declared by the experts in yoga scriptures.

Now asana: Since asana is the first part of Hatha, it is described first. One should practice asana for steadiness, health, and lightness of the body.

The asanas that have been endorsed by sages like Vashishtha and yogis like Matsyendra, some of them I shall now describe.

Placing the soles of the feet between the thighs and knees, sitting erect with an even body — that is called S vastikas ana.

Placing the left angle on the right side of the perineum and the right angle on the left side — that is Gomukh asana, resembling a cow's mouth.

Place one foot firmly on the opposite thigh, and the other foot on the other thigh — this is called V iras ana.

Pressing the anus with the crossed angles, sitting calmly with the back like a tortoise — this is known as Kurmasana.

Having arranged Padmasana, place the hands between the thighs and knees, then place them on the ground and raise the body so that it hangs in the air — that is Kukutasana.

In the Kukutasana posture, wrap the arms around the neck and lie on the back like a tortoise — this is called Uttana Kurmakas.

Gras the toes of the feet with the hands, draw them up to the ears like a bow, and hold — this is called Dhanurasana.

Place the right foot at the base of the left thigh, wrap the left leg over the right knee, and hold with the hands, turning the body — this is the asana taught by Sri Matsyanatha.

Matsyendrasana kindles digestive fire, is a weapon to destroy clusters of severe diseases, awakens Kundalini through practice, and brings steadiness to the mind.

Stretch both legs straight on the ground like a staff, grasp the toes with the hands, place the forehead on the knees — this is called Paschimatana.

This excellent Paschimatana makes the air flow through the back, kindles the gastric fire, reduces belly fat, and gives freedom from disease.

Press the ground with both hands, place the elbows against the navel, raise the body straight like a staff in the air — this is called Mayurasana.

It quickly eradicates all diseases like tumors, abdominal dropsy, and other disorders, overcomes the doshas, digests even large amounts of poison and food, kindles gastric fire, and consumes all to ashes.

Lying flat on the ground like a corpse — that is Savasana. Savasana removes fatigue and gives rest to the mind.

Of the eighty-four asanas taught by Shiva, I will now describe four that are most essential.

Siddhasana, Padmasana, Simhasana, and Bhadrasana are the four best. Among these, the yogi should always sit comfortably in Siddhasana.

Wth the heel pressing the perineum, place the other heel above the membrum, hold the chin against the chest, be still like a pillar with senses controlled, and gaze between the eyebrows — this is Siddhasana, which opens the door to liberation.

Place the left heel over the membrum, and place the other heel over that, with the ankles crossed — this also is Siddhasana.

Some call it Siddhasana, others call it Vajrasana, some call it Muktasana, others call it Guptasana.

Just as moderate diet is important among the yamas and non-violence among the niyamas, so Siddhasana is considered the best of all asanas by the Siddhas.

Among the eighty-four postures, one should always practice Siddhasana, for it cleans the impurities of the seventy-two thousand nadis.

The yogi who meditates on the Self, eats moderately, and practices Siddhasana for twelve years attains perfection.

What need is there for many other postures when Siddhasana is mastered? When the life-force air is carefully controlled and the Kevala Kumbhaka (spontaneous retention) is secured, the state of Unmani arises easily on its own.

When Siddhasana becomes firm and perfect, the three bandhas (Mula, Uddiyana, and Jalandhara) arise spontaneously.

There is no asana like Siddhasana, no kumbhaka like Kevala, no mudra like Khechari, and no laya like the inner sound (nada).

Now Padmasana: Place the right foot on the left thigh, and the left foot on the right thigh, hold the big toes with the crossed hands, place the chin on the chest, and gaze at the tip of the nose — this is Padmasana, the destroyer of diseases for the ascetic.

Turn both feet upward and place them on the thighs, then turn both hands upward and place them in the lap, and then the eyes—

—gaze at the tip of the nose, touch the root of the tongue, press the chin against the chest, and slowly raise the breath upward.

This Padmasana destroys all diseases and is hard to obtain by anyone; only the wise can attain it on this earth.

Having formed cupped hands, firmly bind the lotus posture, press the chin tightly against the chest, and meditating on the heart, repeatedly lift the downward-moving apana air upward while filling and sending the prana downward — by this power men attain supreme awakening.

The yogi who, while in Padmasana, holds the air filled through the nadi passages, is certainly liberated; there is no doubt about it.

Now Simhasana: Place the ankles under the scrotum, with the left ankle on the right side and the right ankle on the left.

Place the hands on the knees with fingers spread, open the mouth wide, and gaze at the tip of the nose with full concentration.

This is Simhasana, honored by the best of yogis, and it accomplishes the union of the three bandhas in this excellent posture.

Now Bhadrasana: Place the ankles under the scrotum, left ankle on the left side and right ankle on the right side, grasp the feet firmly with the hands, and sit motionless — this is Bhadrasana, the destroyer of all diseases. The accomplished yogis call it Gorakshasana.