Translation
Prana should be inhaled through Surya-naadi (right-nostril) and after retaining the same as prescribed, one should exhale through the other nostril, and again inhale by the same side through which one has exhaled. It is known as agni-shoma-Kumbhaka.
- Inhale through the right nostril
- Hold the breath
- Exhale through the left nostril
- Now inhale through left nostril
- Hold the breath
- Exhale through right nostril
- Do this 21 times
- 4. In Anjanee Asana, do Vyaana Kumbhaka. Kumbhaka Paddhathi, Verse 66
Poorayitvaantharaa Samyak Hrujjagad-Vyaapti-Yogathaha | Sarvaagaya-Aakunchanena Kumbhithe Sookshma-Chinthanaath || Paarvathee-Vakthra-Bhenokthaha Samyak Vyaanasya Kumbhakaha ||66||
Translation
Completely filling the chest and contracting the whole body during Khumbaka, with subtle concentration is termed as Vyaana Kumbhaka by Devi Parvati.
- Inhale deeply
- Hold the breath by contracting the whole body
- Have intense awareness and visualize the whole body contracting: abdomen,
- throat, chest, back, the whole body
- When you cannot hold anymore slowly exhale
- Do this 21 times
- 5. In Anjanee Asana, do the following Dakshinaavarta Chakra Kumbhaka. Kumbhaka Paddhati, Verses 107-108
Sooryenaapoorya Marutham Kumbhayeth Udharasthitham | Rechayeth Indhuna Bhooyaha Thathaa Dakshena Poorayeth ||107|| Kumbhayeth Idayaa Richyaath Dakshinaavarththa-Chakrakaha |
Translation
One should inhale through the right nostril and fill the abdomen with breath, exhale through the left nostril, and again one should inhale through the right nostril and hold and exhale through the left nostril. This is Dakshinaavarta Chakra Kumbhaka.
- Inhale through right nostril
- Hold the breath as long as you can judiciously
- Exhale through the left nostril
- Again inhale through right nostril
- Hold the breath as long as you can judiciously
- Exhale through the left nostril
- Do this 21 times
- 6. Next, do Gomukha Asana. Hatha Pradeepikaa, Upadesha Verses 2 & 6
Savye Dakshina-Gulpham Thu Prushta-Paarshve Niyojayeth | Dakshine'pi Thathaa Savyam Gomukham Gomukhaakruthihi ||2.6|| Savye Dakshina-Gulpham Thu Prushta-Paarshve Niyojayeth | Dakshine'pi Thathaa Savyam Gomukham Gomukhaakruthi ||2.6||
Translation
The right ankle should be placed near the left buttock and the left ankle to be placed near the right buttock. This is called Gomukha asana, resembling the cow's face.
- Bend the knees and place the right foot so that the left heel touches the side of the buttock
- Then bend the leg over the right thigh so that the heel is placed close to the right buttock
- Rest the hands on the upper knee, on top of the other
- Stay on this pose for 60 seconds
- 7. In Gomukha Asana, do Gadaa Kumbhaka. Kumbhaka Paddhathi, Verse 112
Ubhaabhyaam Pooranam Yathra Rechanam Soorya-Vartmanaa| Gadaakumbhaha-Shivenoktho Yogino Balakaarakaha||112||