"Inhaling the prāṇa from outside and filling the stomach with it, centre the prāṇa with the mind in the middle of the navel, at the tip of the nose and at the toes during the sanḍhyās (sunset and sunrise) or at all times. (Thus) the yogin is freed from all diseases and fatigue. By centring his prāṇa at the tip of his nose, he obtains mastery over the element of air; by centring it at the middle of his navel, all diseases are destroyed; by centring it at the toes, his body becomes light. He who drinks the air (drawn) through the tongue destroys fatigue, thirst and diseases. He who drinks the air with his mouth during the two sanḍhyās and the last two hours of the night, within three months the auspicious Sarasvaṭī (goddess of speech) is present in his vāk (speech) viz., (he becomes eloquent and learned in his speech). In six months, he is free from all diseases. Drawing the air by the tongue, retain the air at the root of the tongue. The wise man thus drinking nectar enjoys all prosperity. Fixing the Āṭmā in the Āṭmā itself in the middle of the eyebrows, (having inhaled) through Idā and breaking through that (centre) thirty times, even a sick man is freed from disease. He who draws the air through the nādis and retains it for twenty-four minutes in the navel and in

the sides of the stomach becomes freed from disease. He who for the space of a month during the three sanḍhyās (sunset, sunrise, and midnight or noon) draws the air through the tongue, pierces thirty times and retains his breath in the middle of his navel, becomes freed from all fevers and poisons. He who retains the prāṇa together with the mind at the tip of his nose even for the space of a muhūrṭa (forty-eight minutes), destroys all sins that were committed by him during one hundred births.