13:["$","div",null,{"lang":"en","dir":"$undefined","children":[[["$","div","e7fad742-4cba-41ea-b797-2b5085a1e721",{"id":"03eb04742ea7e18dd987d73624ed6a46","className":"block block-subchapter","data-tier":"study","data-type":"subchapter","data-key":"03eb04742ea7e18dd987d73624ed6a46","lang":"$undefined","children":[null,null,null]}],["$","div","cefc7855-acc0-496d-9462-bda0548a88b6",{"id":"0d95df310e0b4120ea6252ebf80be14e","className":"block block-subchapter","data-tier":"study","data-type":"subchapter","data-key":"0d95df310e0b4120ea6252ebf80be14e","lang":"$undefined","children":[null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

Sit in a squatting position
Direct the knees forward
Bend forward
Lower the head in between the knees
Keep the elbows adjacent to the knees
Hold the head with your hands
Exhale completely through mouth
Practice Mula Bandha– i.e., The practitioner should press with left heel between the anus and genitals. And then contract the anus.
Remain in this pose 30 seconds
Release Mulabandha

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IN ANDHAASANA, NEXT

"}}]]}]],null]}]