13:["$","div",null,{"lang":"en","dir":"$undefined","children":[null,[["$","div","af2dbb58-dc6a-466a-88ce-bc8deaa52d6d",{"id":"p46-4","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p46-4","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

Thrātaka Kumbhaka

"}}]]}],["$","div","8c7ba18b-24bd-4ec5-9dcf-0d0b303432cc",{"id":"p46-5","className":"block block-figure","data-tier":"study","data-type":"figure","data-key":"p46-5","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

"}}]]}],["$","div","27dd9fda-6f93-4eb3-a739-14dee1f65607",{"id":"p46-6","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p46-6","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

Technique

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1. Continue to remain in

"}}]]}],["$","div","d9d8ded5-ac64-4697-ac8e-f8fb968d4bb0",{"id":"p46-8","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p46-8","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

Bhadrāsana. Pull your tongue

"}}]]}],["$","div","2ff5f4b6-fc2f-40e0-ad71-b5d3c64b48a8",{"id":"p46-9","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p46-9","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

upwards to the upper palate.

"}}]]}],["$","div","2fc67897-c70e-470e-a512-a07e6a9e7167",{"id":"p46-10","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p46-10","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

2. Then Inhale.

"}}]]}],["$","div","f5170964-dda5-44fa-9160-68740a0ffce1",{"id":"p46-11","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p46-11","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

3. Hold.

"}}]]}],["$","div","f833f9b9-7e6f-4178-b45d-fdadcd388a7e",{"id":"p46-12","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p46-12","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

4. Exhale through the nose as

"}}]]}],["$","div","aa3cfc6b-a3af-4c79-909a-65e2b7149aa6",{"id":"p46-13","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p46-13","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

long as you can judiciously.

"}}]]}],["$","div","94d23003-e20f-4d22-8004-75084036f615",{"id":"p46-14","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p46-14","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

5. Repeat the Kumbhaka 21

"}}]]}],["$","div","d9725d7f-dfb1-46f1-a8c0-c68754b9e103",{"id":"p46-15","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p46-15","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

times.

"}}]]}],["$","div","cef22a60-2db7-46d4-b957-d27f9724f008",{"id":"p47-1","className":"block block-figure","data-tier":"study","data-type":"figure","data-key":"p47-1","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

"}}]]}]],null]}]