Hold
- Keep your torso steady during the pulses.
Steps
Support
Knees, shins, foot tops; pelvis on feet; hands on knees.
Exit
- After the last round, breathe normally.
One round
- Inhale deeply; exhale fully.
- Lean slightly forward, straighten your arms, and press your knees.
- Lower your chin to your chest: jālandhara bandha.
- Repeatedly contract and release your abdomen, holding your breath out.
- Release the lock; raise your head, inhale slowly, then breathe normally.
- Gaze
- Eyes closed.
- Rhythm
- Rapid pulses during external breath retention, without straining.
- Rounds
- Initially, three rounds of ten pulses.
Adapt
Adaptations
- Padded seatPlace a folded blanket between your buttocks and heels.
- Shorter setReduce pulses; finish before straining to hold your breath.
- Slower rhythmSpace out pulses to coordinate contraction and release.
- Preparation without retentionPant through your mouth, tongue out; contract exhaling, expand inhaling.
Variations
- In padmāsana, with the same lock and retention.
- Standing, knees bent, hands on thighs.
- Sequential contraction on exhalation; reverse release on inhalation.
Signals of effort
- Breath retention after exhalation.
- Repeated abdominal pulses.
- Deep flexion of both knees.