कृत्वा सम्पुटितौ करौ दृढतरं बद्ध्वा तु पद्मासनं गाढं वक्षसि सन्निधाय चिबुकं ध्यायंश्च तच्चेतसि । वारं वारं अपानं ऊर्ध्वं अनिलं प्रोत्सारयन्पूरितं न्यञ्चन्प्राणं उपैति बोधं अतुलं शक्तिप्रभावान्नरः ॥ १.५० ॥

kṛtvā sampuṭitau karau dṛḍhataraṃ baddhvā tu padmāsanaṃ gāḍhaṃ vakṣasi sannidhāya cibukaṃ dhyāyaṃśca taccetasi । vāraṃ vāraṃ apānaṃ ūrdhvaṃ anilaṃ protsārayanpūritaṃ nyañcanprāṇaṃ upaiti bodhaṃ atulaṃ śaktiprabhāvānnaraḥ ॥ 1.50 ॥

When both hands are resting in the lap, by performing Padmásana precisely, keeping the chin firmly pressed to the chest (the manubrium of the breast bone) and repeatedly meditating on one's own mind (concentrating on Ishtadeva), the air (prána váyu) is drawn and pushed downward into the pelvis, (reversing the direction of air by using the Mulabandha), and the air is raised (the apana vayu moves towards the Sushumna and enters it) into the Sushumna, and the yogi achieves the awakening of the shakti (kundalini) and achieves the highest knowledge.