Support
Both feet; hands on your thighs, just above your knees.
Enter
- With an empty stomach, stand with feet approximately one meter apart.
- Inhale through your nose; exhale completely through your mouth.
- Bend your knees slightly; lean forward, placing hands on your thighs.
- Keep your arms straight, supporting your torso through your hands.
- Bring chin toward chest; expand your rib cage without inhaling.
Hold
- Keep your breath out throughout the churning.
- Isolate the rectus muscles; keep your other abdominal muscles relaxed.
- Maintain your supports while alternating the abdominal contraction.
Exit
- Relax your rectus muscles and release uddiyana bandha.
- Raise your head, stand upright, and inhale slowly.
- Breathe normally before repeating.
One round
- Contract both rectus muscles to form a central ridge.
- Shift the contraction left and then right.
- Link the isolated contractions into a continuous churning motion.
- Release the contraction before reversing; finish with the central ridge.
- Breathing
- Hold after exhaling; inhale after releasing the locks.
- Gaze
- Eyes open, looking at your abdomen.
- Duration
- One comfortable external breath hold per round.
- Rhythm
- Continuous churning.
