Gherand Samhita
अथ शीतलीकुम्भकः । जिह्वया वायुमाकृष्य उदरे पूरयेच्छनैः । क्षणं च कुम्भकं कृत्वा नासाभ्यां रेचयेत्पुनः ॥५-७३॥
Fill the entire stomach with air by slowly sucking in the air with the tongue. After this, after holding the air inside for a few moments, exhale it through both the nostrils.
english translation
जीभ से वायु को धीरे- धीरे खींचते हुए पूरे पेट को वायु से भरे लें । इसके बाद कुछ पल के लिए उस वायु को अन्दर रोकने के बाद नासिका के दोनों छिद्रों से उसको बाहर निकाल दें ।
hindi translation
atha zItalIkumbhakaH । jihvayA vAyumAkRSya udare pUrayecchanaiH । kSaNaM ca kumbhakaM kRtvA nAsAbhyAM recayetpunaH ॥5-73॥
hk transliteration by Sanscriptअथ शीतलीकुम्भकः । जिह्वया वायुमाकृष्य उदरे पूरयेच्छनैः । क्षणं च कुम्भकं कृत्वा नासाभ्यां रेचयेत्पुनः ॥५-७३॥
Fill the entire stomach with air by slowly sucking in the air with the tongue. After this, after holding the air inside for a few moments, exhale it through both the nostrils.
english translation
जीभ से वायु को धीरे- धीरे खींचते हुए पूरे पेट को वायु से भरे लें । इसके बाद कुछ पल के लिए उस वायु को अन्दर रोकने के बाद नासिका के दोनों छिद्रों से उसको बाहर निकाल दें ।
hindi translation
atha zItalIkumbhakaH । jihvayA vAyumAkRSya udare pUrayecchanaiH । kSaNaM ca kumbhakaM kRtvA nAsAbhyAM recayetpunaH ॥5-73॥
hk transliteration by Sanscript