Antara Kumbhaka (Kumbhaka Antara)

Sanskrit:

Antara - interior, within
Kumbhaka - suspension, holding

Holding the inhalation

Benefits:

• Expands the lungs and chest
• Calms the mind

Technique:

• Sit comfortably in sukhasana
• Draw a breath in deeply until no more air can be drawn in
• Hold the inhalation in for as long as possible, working upwards to a count of 15
• It is good to engage both the Jalandhara (throat) and Mula (pelvic floor) Bandhas while holding the inhalation in Antara Kumbhaka
  
• Gently release the air through the nostrils and begin again, completing several rounds
  

Contraindications:

• Breath retention is not recommended for those living with glaucoma, untreated high blood pressure, or for women who are pregnant