Step 3: Trinetra Kumbhaka
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(Breathing Technique)
Step 3: Breathing Technique -
Trinetra Kumbhaka
Technique
1. In Vīrāsana, inhale through the left nostril.
2. Hold the breath as long as you can judiciously.
3. Without exhalation, inhale through the right nostril.
4. Hold the breath as long as you can judiciously.
5. Again without exhaling, inhale through both the nostrils.
6. Hold the breath as long as you can judiciously.
7. Now exhale through both the nostrils slowly.
8. Repeat this Kumbhaka 21 times.
Āpta Pramāṇa - आप्त प्रमाण
Kumbhaka Paddhathih Verse 192
Sakṛc-candreṇa cāpūrya dhārya
sūryeṇa pūrayet
Niyamua pūtayen-nobhyāṃ
dhārayitvā yathāvidhi ||
Trintera-Kumbhakaḥ proktas-tri-
netreṇa tri siddidaḥ ||192||
Translation
One should inhale through the left
and hold the breath, followed by
inhalation by the right nostril and
retain. Then again inhale the breath
through the nostrils, and hold the
breath systematically (before
exhalation). This is Trinetra
Kumbhaka by Śiva, which gives three-
fold siddhis
