Translation🔗

Without any mental distractions or in other words being completely unclutched, the Yogi should hold the breath in the Sushumna – the path of Kundalini along the spine. This is called the Antah Kumbhaka as explained by Lord Shiva.

Technique

• Close your eyes
• Unclutch
• Inhale and hold the breath
• Be in the unclutched state
• Exhale slowly and relax and Breath two or three times normally
• Do this 21 times
• 3. Next, do Mahamudra Asana. Joga Pradeepikaa, Verses 105 & 106

```sanskrit Davaa Pagakee Edee Joyee Seevani Aani Lagaavai Soyee | Dachina Laambau Ju Pasaarai Thaamai Aani Kaagasee ```

Translation and Technique

• Stay on the ground with legs stretched forward
• Bend the left knee and place the heel at the perine um
• Hold the right foot with both hands with fingers interlocked
• Bend the head forward
• Place the chin on the right knee

• Fix your gaze at the nose tip
• Remain in this pose 30 seconds
• 4. In Mahamudra Asana, do Antah Kumbhaka. Kumbhaka Paddhathi, Verse 28

```sanskrit SushumnaanthargathamThasyaam Nirvikalpena Chethasaa | Dhaarayen-maarutham Yogee So'nthah-Kumbhah-Shivodhithaha ||28|| ```