Enter
- Relax your body and close your eyes.
- Inhale slowly through your nose; hold and apply gentle jālandhara.
Steps
Support
Palms while lifted; buttocks and posterior thighs when returning to the floor.
Hold
- Keep your torso upright and your Lotus position intact.
- Maintain jālandhara while lifting and lowering.
Exit
- Rest your buttocks on the floor and release jālandhara.
- Exhale slowly and deeply; wait until your breathing returns to normal.
One round
- Press down and lift your body, straightening your arms.
- Make three gentle contacts, landing buttocks and posterior thighs together.
- Breathing
- Hold after inhaling; exhale after lowering your body and releasing jālandhara.
- Gaze
- Eyes closed.
- Duration
- One breath hold per round.
- Rhythm
- Gentle lifts and floor contacts, without exhaling between them.
- Rounds
- 3 initial rounds; gradually increase to 11 over months.
Adapt
Adaptations
- Thick matMake the floor contacts on a thick mat.
- Outstretched legsYou can also keep both legs outstretched.
Variations
- Support on closed fists, knuckles facing the floor.
- Mahābandha seat, with one heel pressing the perineum.
- mahābandha with uḍḍāna kumbhaka; floor contacts are unspecified.
Signals of effort
- Breath retention after inhaling.
- Body weight on your wrists during each lift.
- Deep flexion of both knees in Lotus.
- Repeated floor contacts with buttocks and thighs.