Technique

• 1. With knees, ankles and big toes touching the ground stand on a kneeling position.
• 2. Sit erect with the heels under your buttocks
• 3. Erect in this asana 30 seconds

IN VAJRA ASANA, NEXT

• 2. DAKSHINAAVARTA SHANKHA KUMBHAKA KUMBHAKA PADDHATI, VERSE: 110 Chakrakumbhakam dvidhaa kuryaadagnishomam tathaikadhaa | Shankakumbho (a) yameeshena poorvavad dvividhah smrutah ||

TRANSLATION

Practising chakra kumbhaka twice and agnishoma kumbhaka once is called as shankakumbhaka. As said before Shanka kumbhaka is also of two types like chakra Kumbhaka

• 1. Inhale deeply and fully through the right nostril
• 2. Hold the breath inside as long as possible
• 3. When you can't hold anymore slowly release the breath through the left nostril
• 4. Again inhale deeply and fully through the right nostril
• 5. Hold the breath inside as long as possible
• 6. When you can't hold anymore slowly release the breath through the left nostril (Practise as described from points 1-6 once more. With this, two rounds of Dakshinavartha chakrakum bhaka are completed. Then do one round of ag nishoma kumbhaka as described below)
• 7. Inhale through the right nostril
• 8. Hold the breath
• 9. Exhale through the left nostril
• 10. Now inhale through the left nostril
• 11. Hold the breath
• 12. Exhale through the right nostril
• 13. Do this 21 times

IN VAJRA ASANA, NEXT

• 3. VAAMAAVARTHA SHANKHA KUMBHAKA KUM BHAKA PADDHATI, VERSE: 110 Chakrakumbhakam dvidhaa kuryaadagnishomam tathaikadhaa | Shankakumbho (a) yameeshena poorvavad dvividhah smrutah || 110

TRANSLATION

Practising chakra kumbhaka twice and agnishoma kumbhaka once is called as shankakumbhaka. As said before Shanka kumbhaka is also of two types like chakra Kumbhaka

-Kumbhaka Paddhati, 110th Verse

• 1. Inhale through left nostril
• 2. Hold the breath as long as you can judiciously
• 3. Exhale through the right nostril
• 4. Again inhale through left nostril
• 5. Hold the breath as long as you can judiciously
• 6. Exhale through the right nostril (Practise as described from points 1-6 once more. With these two rounds of Dakshinavartha chakra kumbhaka is completed. Then do one round of ag nishoma kumbhaka as described below)
• 7. Inhale through the right nostril
• 8. Hold the breath
• 9. Exhale through the left nostril
• 10. Now inhale through the left nostril
• 11. Hold the breath
• 12. Exhale through the right nostril
• 13. Do this 21 times

IN VAJRA ASANA, NEXT-

• 4. GADAA KUMBHAKA KUMBHAKA PADDHATHI, VERSE Ubhaabhyaam Pooranam Yathra Rechanam Soorya-Vartmanaa| Gadaakumbhaha-Shivenoktho Yogino Balakaarakaha||112||

TRANSLATION

When the inhalation is performed through both the nostrils and exhalation through the right one, it is called Gadaakumbhaka explained by Shiva and strenghthener of Yogis.

TECHNIQUE

• 1. Inhale through both the nostrils
• 2. Hold the breath
• 3. Exhale through the right nostril
• 4. Do this 21 times

END OF KRIYA