Bandhas

Gently lift the perineum upward and inward on exhale. This is a subtle, isolated contraction — not gripping or clenching.

Exhale completely, draw the navel gently toward the spine and upward toward the heart. The classical full form is practiced on empty stomach with exhale retention only; a functional toned version is used during asana.

After a full inhale, hold the breath, lengthen the back of the neck and draw the chin to the sternal notch while lifting the sternum upward. Release the chin before exhaling.

Exhale completely, then engage Mula Bandha, then Uddiyana Bandha, then Jalandhara Bandha in sequence. Hold on Bahya Kumbhaka. Release in reverse order: chin first, belly second, root last.