Verse 69
Yogatattva
पूर्वं यः कथितोऽभ्यासश्चतुर्थांशं परिग्रहेत् ।
दिवा वा यदि वा सायं याममात्रं समभ्यसेत् ॥
एकवारं प्रतिदिनं कुर्यात् केवलकुम्भकम् ।
इन्द्रियाणीन्द्रियार्थेभ्यो यत् प्रत्याहरणं स्फुटम् ॥
योगी कुम्भकम् आस्थाय प्रत्याहारः स उच्यते ।
यद्यत् पश्यति चक्षुर्भ्यां तत्तदात्मेति भावयेत् ॥
पूर्वम् । यः । कथितः । अभ्यासः । चतुर्थ-अंशम् । परिग्रहेत् ।
दिवा । वा । यदि । वा । सायम् । याम-मात्रम् । सम्-अभ्यसेत् ।
एक-वारम् । प्रति-दिनम् । कुर्यात् । केवल-कुम्भकम् ।
इन्द्रियाणि । इन्द्रिय-अर्थेभ्यः । यत् । प्रति-आहरणम् । स्फुटम् ।
योगी । कुम्भकम् । आस्थाय । प्रत्याहारः । सः । उच्यते ।
यत्-यत् । पश्यति । चक्षुर्भ्याम् । तत्-तत् । आत्मा । इति । भावयेत् ।
pūrvaṃ yaḥ kathito’bhyāsaś caturthāṃśaṃ parigrahet |
divā vā yadi vā sāyaṃ yāmamātraṃ samabhyaset ||
ekavāraṃ pratidinaṃ kuryāt kevalakumbhakam |
indriyāṇīndriyārthebhyo yat pratyāharaṇaṃ sphuṭam ||
yogī kumbhakam āsthāya pratyāhāraḥ sa ucyate |
yadyat paśyati cakṣurbhyāṃ tattadātmeti bhāvayet ||
အရင်က ဟောကြားထားသော အဘျာသ (လေ့ကျင့်မှု) ကို လေးပုံတစ်ပုံသာ ယူ၍ လိုက်နာရမည်။ နေ့ခင်းဖြစ်စေ ညနေဖြစ်စေ ယာမတစ်ယာမ (သတ်မှတ်ကာလ) အထိ လေ့ကျင့်ရမည်။ နေ့စဉ် တစ်ကြိမ် ကေဝလ-ကుంఠက (သန့်ရှင်းသော အသက်ရှူတားခြင်း) ကို ပြုလုပ်ရမည်။ အင်ဒြိယတို့ကို ၎င်းတို့၏ အာရုံဝတ္ထုများမှ ထင်ရှားစွာ ပြန်လည်ဆုတ်ခွာခြင်းကို ပရတျာဟာရ ဟု ခေါ်သည်။ ယောဂီသည် ကుంఠက၌ တည်ငြိမ်လာသောအခါ ထိုအရာကိုပင် ပရတျာဟာရ ဟု ဆိုကြသည်။ မျက်စိမြင်သမျှကို “အဲဒါပင် အာတ်မန် (ကိုယ်တော်) ဖြစ်သည်” ဟု စိတ်၌ ဘာဝနာ ပြုရမည်။
One should adopt a quarter portion of the practice previously described. By day, or else in the evening, one should practice for the duration of one yāma. Once each day one should perform kevala-kumbhaka. The clear withdrawal of the senses from their objects is (called) pratyāhāra. The yogin, having taken to kumbhaka—this is said to be pratyāhāra. Whatever the eye sees, of that and that one should contemplate: “that is the Self.”