Nithya Kriya - Anxiety
Step 4: Śītalī Kumbhaka
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(Breathing Technique)
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Step 4: Breathing Technique –
Śītalī Kumbhaka
Āpta Pramāṇa - आप्त प्रमाण
Gheranda Samhita, Upadesha 5, Verse 54
जिह्वयअ वअयुम् अअक्रुस्ह्य उदरे पोओरयेत् स्हनैहि |
क्स्र्हनम् छ कुम्भकम् क्रुत्वअ नअस्अभ्यअम् रेछयेत् पुनह
Jihvayaa Vaayum Aakrushya
Udare Poorayet Shanaihi |
Kshanam Cha Kumbhakam Krutvaa
Naasaabhyaam Rechayet Punaha || 5.54
||
Akashic Revelation
The breath has to be filled in the
abdomen by drawing air through the
tongue. After having retained the breath
for a moment, the exhalation should be
done through the nostrils
Technique
- Sit comfortably in Matsyendrāsana.
- Close the eyes.
- Protrude your tongue as much as possible.
- Roll the sides of the tongue like a tube.
- Inhale through the tube formed by the tongue.
- Hold as long as you can.
- Exhale through the nostrils.
- Repeat this Kumbhaka 21 times.
