Next- Steps 1 And 2 Combined Technique

• Lie on the ground with face downwards, with palms facing the ground
• Chest should be on the palms above hands
• Legs should be straight on the ground
• Take a deep breath in and exhale completely, but do not be forceful
• After exhaling, perform jaalandhara bandha by moving the chin down to the chest
• Pull the abdominal muscles inward and upwards, so that the organs of the abdomen touch the back muscles
• At the same time without bending at the knees raise the leg from the thighs upto the toes about 18-22 inches above the ground. Keep both the legs together
• Hold as long as you can
• When you can't hold anymore, before inhaling, relax the stomach and abdomen, release jaalandhara by raising the chin and relax your legs
• Then exhale through the nostrils
• Before repeating another round, breathe normally for a minute or two
• Initially start with 3 times and gradually increase up to 10 times

END OF KRIYA

STEPS TO BE FOLLOWED

• BHADRA ASANA
• JAALANDHARA BANDHA
• NABHO MUDRA
• BHASTRIKAA

Instructions

Please have some water beside you.

For best results, practice this kriya before falling asleep and after immediately finishing the kriya have some water and go to sleep.

• BHADRA ASANA GHERANDA SAMHITA, UPADESHA 2, VERSES: 9 & 100 Gulphau cha Virushanasyadho vyuthkramena samaahitaha Paada-angushtau karaabhyaam cha Dhrutvaa cha prushta-deshataha ||2.9|| Jaalandharam samaasaadya Naasaagram avalokayet| BHADRA ASANAm bhavet etat Sarva-vyaadhivinaashakam ||2.10||

TRANSLATION

Place the heels crosswise under the genitals attentively; cross the hands behind the back and take hold of the toes of the feet. Fix the gaze on the tip of the nose, having previously adopted the mudra called Jaalandhara (explanation comes next). This is Bhadra asana which destroys all sorts of diseases.