"Taking in the air through the mouth (wide open) and having retained it as long as possible, he should expel it through the nose. Through this, (such diseases as) gulma, pleeha (both being splenetic diseases), bile and fever as also hunger, etc., are destroyed.

"Now we shall proceed to kumbhaka (restraint of breath). It is of two kinds—sahiṭa and kevala. That which is coupled with expiration and inspiration is called sahiṭa. That which is devoid of these is called kevala (alone). Until you become perfect in kevala, practise sahiṭa. To one who has mastered kevala, there is nothing unattainable in the three worlds. By kevala-restraint of breath, the knowledge of kunḍalinī arises. Then he becomes lean in body, serene in face and clear-eyed, hears the (spiritual) sounds distinctly, becomes free from all diseases and conquers his (binḍu) seminal fluid, 1 his gastric fire being increased. 2

"Centring one's mind on an inward object whilst his eyes are looking outside without the shutting and opening of his eyelids, has been called Vaishṇavīmuḍrā. This is kept hidden in all the