TECHNIQUE🔗

• 1. Inhale through the nostrils and also through the mouth simultaneously
• 2. Place the chin on the chest and contract the throat, hold the breath as long as you can judiciously
• 3. Now release the throat lock and exhale through the nostrils slowly and relax
• 4. Do this 21 times

IN PADMA ASANA, NEXT -

• 4. KRAMA NETRA KUMBHAKA WITH JAALANDHARA BANDHA KUMBHAKA PADDHATHI, VERSE: 191

```sanskrit SakruthSooryenaChaapoorya DhaaryaChandrena Poorayeth | Dhaarayeth Cha Prayathnena RechayethKramathas-Thathaa ||191 || ```