Support
Both feet; hands on thighs supporting part of your torso.
Enter
- Stand with feet about one meter apart; practice on an empty stomach.
- Inhale through your nose; exhale completely through your mouth.
- Bend your knees slightly; lean forward with hands on your thighs.
- Straighten your arms; hold your breath out and apply jālandhara bandha.
- Apply uḍḍīyāna; form the central column, then isolate your left rectus.
Hold
- Maintain left isolation without tensing your entire abdominal wall.
- Support your torso with hands just above your knees.
Exit
- Return to center; release your abdomen while holding your breath out.
- Release jālandhara bandha and stand upright before slowly inhaling.
- Breathe normally before starting another round.
- Breathing
- Hold after exhaling; inhale after releasing the bandhas.
- Gaze
- Eyes open, looking at your abdomen.
- Duration
- While breath retention remains comfortable, without straining.
- Rhythm
- Sustained isolation during breath retention; normal breathing between rounds.
- Rounds
- Five to ten rounds of each side isolation.
