Support
Both feet; right hand supported on thigh, left hand lightly weighted.
Enter
- Separate your feet about a meter; bend your knees slightly.
- Lean forward; place your hands on your thighs, arms straight.
- Inhale through your nose; exhale completely through your mouth.
- Hold after exhaling, lower your chin, and apply uddiyana without inhaling.
- From madhyama, press your right hand and isolate your right rectus.
Hold
- Maintain jalandhara and right isolation without straining.
- Keep your lateral abdominal wall relaxed.
- Lighten your left hand; avoid leaning your torso sideways.
Exit
- Return to central isolation and release uddiyana.
- Release jalandhara, lift your head, and straighten your torso.
- Inhale slowly through your nose; breathe normally before repeating.
- Breathing
- Breath retention after exhaling: bahir kumbhaka.
- Gaze
- Eyes open, looking at your abdomen.
- Duration
- While breath retention remains comfortable, without straining.
- Rounds
- Left and right, 5–10 rounds on each side.
