Step 3: Śītalī Kumbhaka (Breathing Technique)
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Step 3: Breathing Technique -
Śītalī Kumbhaka
Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita, Upadesha 5, Verse 54
जिह्वयअ वअयुम् अअक्रुस्ह्य उदरे पोओरयेत् स्हनैहि |
क्स्हनम् छ कुम्भकम् क्रुत्वअ नअसअभ्यअम् रेछयेत्
पुनह
Jihvayaa Vaayum Aakrushya
Udare Poorayet Shanaihi |
Kshanam Cha Kumbhakam Krutvaa
Naasaabhyaam Rechayet Punaha ||
5.54 ||
Akashic Revelation
Draw in the air through the mouth
(with lips contracted and tongue
thrown out), and fill the stomach
slowly. Retain it there for a short
time. Then exhale through both the
nostrils.
Technique
1. In Ghiradharāsana, draw in the
air through the mouth (with lips
contracted and tongue thrown
out), Fill the stomach slowly.
2. Retain it there for a short time.
3. Then exhale through both the nostrils.
4. Repeat the Śītalī Kumbhaka for 21 times.
