Technique

• 1. Sit with the legs stretched, the heels not touching one another.
• 2. Bend forward
• 3. Place your forehead on the knees 4. Catch hold of the feet with your hands
• 5. Remain in this pose 30 seconds

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 || | Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya

Prajaayathe || 5.74 ||

IN PASHCHIMOTTA ASANA, NEXT 2. SHEETHALEE KUMBHAKA GHERANDA SAMHITA, UPADESHA 5, VERSES 73 & 74