STEPS TO BE FOLLOWED🔗

• 1. PHODYASANA
• 2. JAALANDHARA BANDHA
• 3. TRISHOOLA KUMBHAKA
• 4. NAAGA KUMBHAKA
• 5. TRINETRA KUMBHAKA
• 1. PHODYAASANA, JOGA PRADEEPIKAA, VERSE: 123

Dovoo Haatha Baahara Aanai Godaatarai Kaagasee Thaanai | Amgushta Pimdalee Lagataa Dharai Carana Ubhai Akaasadisi Kare | Pistiroo Koolaa Dharatee Laavai Udarasamkoca Oordha Thaharaavai | Goda Seesami Thambhana Karai Iha Vidhi Phodyaasana Dharai ||123||

TRANSLATION-cum-TECHNIQUE

• 1. Be seated with legs stretched on the ground
• 2. Slowly raise the legs upward by catching hold of calves with two hands.
• 3. By contracting the abdomen, raise the head up

wards towards the knees

• 4. Remain in this posture for 30 seconds

IN PHODYASANA, NEXT

• 2. AALANDHARA BANDHA GHERANDA SAMHITA, UPADESHA 3, VERSE 12

Kanta-sankochanam krutvaa Chibukam hrudaye nyaset | Jaalandhare krute bandhe Shodasha-aadhaarabandhanam ||3.12||

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 PHODYASANA, NEXT

• 3. TRISHOOLA KUMBHAKA KUMBHAKA PADDHATHI, VERSE: 193

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayeth Sadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

TRANSLATION

Always inhale through the nostrils and mouth together at a time. This is called the Trishoola Kumbhaka – the remover of triple sufferings – as explained by the Thrishooli Shiva.