हठयोग प्रदीपिका (योगी स्वात्माराम - ज्योत्स्ना टीका सहित सटीक)

30 HAṬHAYOGAPRADĪPIKĀ
The former Bandha is described in III. 70, and the latter
in III. 57.
46. Contracting the throat [in the Jālaṁdhara-
bandha], and the anus [in the Mūla-bandha] at the
same time, and by drawing back the abdomen [in the
Uḍḍīyāna-bandha], the Prāṇa flows through the
Suṣumnā (Brahma-nāḍī).
If one has learned from his Guru the Jihvā-bandha, by
practising that first and Jālaṁdhara-bandha afterwards, Prāṇā-
yāma follows easily. But if the Jihvā-bandha is not known, then
the procedure given above should be followed. These three
Bandha-s are to be learnt from the Guru, for if practised wrongly
they bring on various diseases.
47. Raising the Apāna upwards [by contracting
the anus] the Prāṇa should be brought downwards from
the throat. The Yogin [then] becomes a youth of
sixteen, freed from old age.
In this the Mūla-bandha and the Jālaṁdhara-bandha are
described; the third, Uḍḍīyāna-bandha is not mentioned as it
naturally follows from the above.
48. Then SŪRYABHEDANA [is described]: Assum-
ing an Āsana on a comfortable seat, the Yogin should
slowly draw in the air outside through the right
Nāḍī (Piṅgalā).
A work on Yoga describes the daily life that a Yogin is expected
to lead. He should rise at 4 or 6 o'clock in the morning. Having
contemplated his Guru in his mind and his chosen deity in his
heart, he should wash and clean his teeth and smear himself with
holy ash. Seated on a soft seat in a pleasant maṭha, he should
salute mentally his Guru. Then he should make Saṁkalpa in