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About this Practice
Builds on No. 1 by introducing a gentle pause (kumbhaka) at the top of the inhale. This momentary retention deepens lung expansion and begins training breath control.
How to Practise
- 1
Begin in the same comfortable seated posture as No. 1.
- 2
Inhale slowly and fully through the nose for a count of 4.
- 3
Gently hold the breath for a count of 2 — without strain or gripping.
- 4
Exhale slowly and completely for a count of 4–6.
- 5
The hold should feel natural, not forced. If dizzy, remove the hold.
- 6
Continue for 10 rounds.
Benefits
- ✓Trains breath control
- ✓Deepens lung capacity
- ✓Improves focus and concentration
- ✓Balances the nervous system
- ✓Prepares for advanced retention practices
Health Goals Addressed
⚠️ Cautions & Contraindications
Heart conditions or high blood pressure — omit the retention. Pregnancy — gentle practice only, no retention.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.