TRANSLATION🔗

One should take the breath in through the right nostril, hold the breath and then again inahale through the left nostril. He should with effort hold the breath again and exhale in the same order. This is known as krama-netra kumbhaka. This is also done in the reverse order.

• 1. Inhale through the right nostril
• 2. Place the chin on the chest and contract the throat, hold the breath
• 3. Without exhalation, release the throat lock and in hale through the left nostril
• 4. Place the chin on the chest and contract the throat, hold the breath
• 5. Without inhalation, release the throat lock and ex hale through the right nostril
• 6. Place the chin on the chest, contract the throat and hold the breath
• 7. Without inhalation, release the throat lock and ex hale through the left nostril
• 8. Do this 21 times

END OF KRIYA