Step 5: Posture - Unmukhapithāsana

Technique

• 1. Lie on your stomach on the ground.
• 2. Raise the knees by first bending them. 2
  • 3. Place the palms parallel to each other on the ground.
  • 4. Remaining in Unmukhapithāsana, perform the Bahih Kumbhaka by exhaling slowly and completely.
  • 5. Hold the breath outside judiciously as long as possible.
  • 6. Relax and inhale slowly. 3
    • 7. Repeat this Kumbhaka 21 times.