(kuhm-BAH-kah)
kumbha = pot (a traditional image of the human torso
as a container for the breath with two "openings"
at the throat and base of the pelvis)
antara (ahn-TAH-rah) = interior
bahya (BAH-yah) = outer
Step by Step
Antara Kumbhaka requires the application of both
Jalandhara and Mula Bandhas; in addition the rib case
gently "hugs" the lungs.
Establish Sama Vritti Ujjayi (and for this example,
the vritti count is 6 OMs). To begin, apply the two
bandhas as you near the end of your inhale, and retain
the breath for 2 OMs, no more. Gently squeeze the
ribs against the expanded lungs. Then exhale, concurrently
releasing Mula Bandha and, when finished, raise your
head to neutral. DON'T perform Kumbhaka on successive
breaths; take 2 to 3 Ujjayi breaths before the next
retention.
In general your first Kumbhakas should be one-third
to one-half the length of your Sama Vritti count.
Practice at this level until you're completely comfortable,
which may take several weeks or longer.
Then gradually reduce the number of Ujjayis between
Kumbhakas until you can comfortably retain your breath
for 2 OMs on successive inhales for about 5 minutes.
Next increase your Kumbhaka to 3 OMs, but again separate
them by 2 to 3 Ujjayis. Again gradually reduce the
Ujjayis until you can comfortably retain for 3 OMs
on successive inhales for 5 minutes.
Proceed methodically until your Kumbhaka count matches
your Sama Vritti count. Now STOP. Don't go any further
without direct guidance from an experienced teacher.
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