TRANSLATION🔗

Contracting the throat, place the chin on the chest. This is called Jaalandhara Bandha. By this bandha the sixteen adharas are closed.

• 1. Remain in same asana
• 2. Inhale fully
• 3. Place the chin on the chest and contract the throat
• 4. Fix the Gaze at the tip of the nose
• 5. Hold as long as possible judiciously
• 6. Release the throat lock and exhale slowly, when you feel you can't hold anymore
• 7. Do this 21 times
• IN SIMHAASANA, NEXT-
• 3. TRISHOOLA KUMBHAKA
• KUMBHAKA PADDHATHI, VERSE: 193

Ghonaabhyaam Cha Mukhenaapi Yugapath Poorayeth Sadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193|