TRANSLATION cum TECHNIQUE🔗

• 1. Place the right foot on the left thigh
• 2. Now place the left foot on the right thigh
• 3. Keep both the arms raised above the head and join the hands
• 4. Settle in this posture for 30 seconds (This should be practised in both sitting as well as lying conditions. But now we will do the following kumbhakas in sitting pose only)

IN PARVATA ASANA, NEXT-

• 2. TRINETRA KUMBHAKA WITH JAALANDHARA BANDHA KUMBHAKA PADDHATHI, VERSE: 192

```sanskrit SakruthChandrenaChaapoorya DhaaryaSooryena Poorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha || ``` TRANSLATION

Inhale through the left nostril and retain, inhale through the right nostril and retain and then inhale through both the nostrils, retain the breath (all these in one shot before exhalation). This is the Trinetra Kumbhaka – the giver of three siddhis – as explained by the three-eyed Shiva.