Hold
- Keep your torso upright and your head centered.
- Maintain the breath hold without straining.
Steps
Support
Pelvis over the lower heel; knees resting on the floor.
Activate
- Close your eyes and relax your body.
- Inhale slowly and deeply; hold.
- Lower your chin to your chest.
- Straighten elbows; press knees down; lift shoulders and bring them forward.
Release
- Relax your shoulders and bend your elbows.
- Raise your head; then exhale.
- Wait until normal breathing returns before repeating.
- Breathing
- Hold after inhaling; release arms and chin before exhaling.
- Gaze
- Eyes closed.
- Duration
- A few seconds initially; then, while breath retention remains comfortable.
- Rounds
- Up to 5 rounds.
Adapt
Adaptations
- Raised seatRaise your pelvis on firm blankets.
- Cloth between anklesPlace folded cloth between your crossed ankles.
- Cloth under chinPlace rolled cloth; hold it by lifting your chest.
- Less flexionLower your head less, without forcing contact.
Variations
- Lower your head, pressing chin against your neck.
- Keep your chin toward your chest for five normal breaths.
- Mahā bandha combines jālandhara, uḍḍīyāna, and mūla during exhalation retention.
Signals of effort
- Breath retention.
- Chin pressing against your chest.
- Straight arms pressing down on your knees.