Step 2: Śitalī Kumbhaka (Breathing Technique)
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Āpta Pramāṇa - आप्त प्रमाण
Gheranda Samhita, Upadesha 5,
Verses 73-74
जिह्वयअ वअयुम् अअक्रुस्थ्य उदरे पोओरयेत्
स्हनैहि | क्स्हनम् छ कुम्भकम् कृत्वअ
नअसअभ्यअम् रेछयेत् पुनह
Jihvayā Vāyum Ākrushya Udare
Poorayet Shanaihi |
Kshanam Cha Kumbhakam
Krutvā Nāsābhyām Rechayet
Punaha ॥ 5.73 ॥
Sarvadā Sādhayet Yogee
Sheethalee-kumbhakam
Shubham |
Ajeernam Kapha-Pittam Cha
Naiva Tasya Prajāyathe ॥ 5.74 ॥
Akashic Revelation
Draw in the air through the
mouth (with lips contracted and
tonguethrown out), and fill the
stomach slowly. Retain it there
for a short time.Then exhale
through both the nostrils. Let the
Yogi always practice this Śītalī
Khumbhaka, giver of bliss; by so
doing, he will be free from
digestion, phlegm and bilious
disorders
Step 2: Breathing Technique -
Śītali Kumbhaka
Technique
- Continue to sit in Padmaasana, close the eyes and relax the whole body
- Extend the tongue outside the mouth and roll the sides of the tongue up so that it forms a tube
- Inhale slowly through the tongue
- At the end of inhalation, roll the tongue in, close the mouth
- Retain it there for a short time
- Then exhale slowly through the nose
- Do this 21 times
