कृत्वासमानावनिलौ प्राणापानौ सितानना॥ उत्थाप्योदानमथ च यत्नात्सा नाभिचक्रतः॥४॥
Having equalized the two life-breaths—Prāṇa and Apāna—within herself, the fair-faced one (or practitioner) then with effort lifted Uḍāna from the navel chakra (nābhi chakra).
english translation
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