Translation & Technique

• 1. Sit with legs stretched keeping the heels on the ground and toes pointing upward.
• 2. Place both the hands under the buttocks, palms facing upward and fingers closed together.
• 3. Bring the elbows close to the body as much as pos sible.
• 4. Gaze at the center of the eyebrows.
• Joga PRADEEPIKAA, Verses 283-286

IN ANJANEE ANSANA, NEXT-

• 2. SHEETHALEE KUMBHAKA GHERANDA SAMHITA, UPADESHA 5, VERSES 73 & 74 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 ||