Nithya Kriya HerniaChapter 67 of 75
Chapter 66

Step 4: Posture - Svastikāsana

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# Step 4: Posture - Svastikāsana

Technique

    1. Sit on the ground cross legged. 2
      1. Place the right toe in the gap between the left thigh and the calf muscles and the left toe in the gap between the right thigh and the calf muscles. 3. Keep your spine erect.
      1. Remaining in Svastikāsana, perform the Bahih Kumbhaka by exhaling slowly and completely.
      1. Hold the breath outside judiciously as long as possible. 3
        1. Relax and inhale slowly.
        1. Repeat this Kumbhaka 21 times.

Pramāṇa - पम्ग Shiva Samhita, Upadesha 3, Verse 95

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