Yoga Practice Name
Antara Kumbhaka (अन्तर कुम्भक)
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English Name
Inner Retention
Description and Steps
Description:
Antara Kumbhaka refers to the practice of holding the breath inhaled (internal retention) after a full inhalation and before exhalation. It is an essential technique in pranayama that helps to increase the control over the breath and enhances prāṇa (life force) circulation within the body. This practice of holding the breath in after inhalation helps to balance the mind and the body, increase lung capacity, and detoxify the system. It is often used in combination with other pranayama techniques such as Ujjayi, Nadi Shodhana, and Bhastrika.
Steps of Practicc:
- Find a Comfortable Seat: Begin by sitting in a comfortable seated position, such as Sukhasana, Padmasana, or Siddhasana, with a straight spine and shoulders relaxed.
- Close the Eyes and Focus: Close your eyes and bring your focus inward. Relax your mind and body, preparing for the breathwork.
- Begin with Normal Breathing: Take a few deep breaths to calm the body and prepare for the practice. Breathe in and out naturally through the nose.
- Inhale Deeply: Take a deep breath in through both nostrils. Ensure the inhalation is slow, steady, and full, filling your lungs completely. You may use abdominal or diaphragmatic breathing.
- Hold the Breath (Antara Kumbhak): Once you have fully inhaled, retain the breath inside. Close the glottis and hold the breath gently. Hold it comfortably without strain. Keep your body relaxed and focus on the stillness inside.
- Maintain Retention: Hold the breath as long as it feels comfortable, keeping your mind focused and relaxed. Avoid any discomfort or pressure while retaining the breath.
- Release the Breath (Exhale): When you are ready, release the breath slowly and gently, exhaling through the nostrils. Keep the exhalation slow and controlled.
- Pause Between Cycles: After each exhalation, pause for a few moments and allow your breath to return to normal. Observe how your body feels after holding the breath in.
- Repeat the Cycle: Repeat the process, gradually extending the time of the breath retention as you gain comfort and control over the practice. Start with shorter durations and increase progressively.
- End the Practice: After practicing several rounds, bring your breath back to normal and take a few moments to observe how you feel. Finish the practice with a few minutes of stillness and mindfulness.
General Benefits
- Increases Prāṇa (Life Force): Retaining the breath allows for the increased circulation of prāṇa throughout the body, enhancing vitality and energy levels.
- Improves Respiratory Health: Regular practice of Antara Kumbhaka strengthens the lungs, enhances lung capacity, and improves overall respiratory function.
- Promotes Mental Clarity: The practice of breath retention helps calm the mind, reduces mental chatter, and fosters a sense of mental clarity and focus.
- Balances the Nervous System: Holding the breath activates the parasympathetic nervous system, promoting deep relaxation and reducing stress and anxiety.
- Detoxifies the Body: Antara Kumbhak aids in the removal of toxins from the body, as breath retention increases the absorption of oxygen and expulsion of carbon dioxide.
- Improves Concentration and Focus: The practice helps develop greater concentration and mindfulness, training the mind to focus with greater clarity and attention.
- Enhances Meditation Practice: Breath retention is an excellent preparatory practice for meditation, helping to stabilize the body and mind, which makes it easier to enter a meditative state.
- Balances the Doshas: In Ayurveda, Antara Kumbhak helps to balance the doshas (Vata, Pitta, and Kapha), particularly calming the Vata dosha (air and space elements) and bringing equilibrium to the body and mind.
- Strengthens the Mind: It cultivates mental discipline and willpower, as holding the breath requires control, determination, and self-awareness.
- Improves Circulation and Oxygenation: The retention phase increases blood circulation, particularly to the brain and vital organs, leading to improved oxygenation and nourishment of tissues.
- Reduces Stress and Anxiety: The practice helps in activating the parasympathetic nervous system, which induces a deep sense of relaxation, reducing cortisol levels and promoting emotional balance.
- Promotes Longevity: Antara Kumbhaka is believed to slow the aging process by revitalizing the body and reducing the accumulation of toxins.
Cautions-Limitations-Contraindications
- Overexertion: Avoid forcing breath retention; it should be comfortable.
- Respiratory Conditions: Not recommended for asthma, COPD, or other lung issues.
- Heart Conditions: Those with heart disease or hypertension should avoid or consult a doctor.
- Pregnancy: Should be avoided during pregnancy.
- High Blood Pressure: Avoid if you have high blood pressure.
- Mental Health Issues: People with anxiety or panic disorders should proceed with caution.
- Dizziness: Stop immediately if feeling lightheaded or dizzy.
- After Meals: Wait 2-3 hours after eating before practicing.
- Illness or Fatigue: Avoid when sick or fatigued.
- Extreme Environments: Practice in a calm, cool, and comfortable space.
Complimentary Practice
- Nadi Shodhana Pranayama – Prepares and balances the breath for effective retention.
- Anulom Vilom – Helps regulate the breath and calm the mind.
- Ujjayi Pranayama – Supports deeper breath awareness and control.
- Bandhas (Energy Locks) – Especially Jalandhara Bandha and Mula Bandha, enhance the effects of breath retention.
- Meditation (Dhyana) – Complements the stillness and focus cultivated through Antara Kumbhak.
- Asanas like Padmasana or Siddhasana – Provide a stable posture for comfortable breath retention.
Similar Practices
1.Bahya Kumbhaka, 2.Nadi Shodhana, 3.Ujjayi, 4.Kapalbhati, 5.Bhramari
Practice Keynotes
- Practice only after mastering smooth inhalation and exhalation.
- Begin with short breath retention and increase gradually.
- Always perform in a comfortable seated posture like Padmasana or Siddhasana.
- Retain breath after inhalation, keeping the body relaxed and still.
- Engage Jalandhara Bandha (chin lock) during retention for safety and energy control.
- Keep the mind calm and focused; avoid strain.
- Best practiced on an empty stomach in a quiet, ventilated space.
- Should be learned under the guidance of a qualified teacher.
Practice Level
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