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.