Yoga Practice Name
Bahir Kumbhak (बाह्य कुम्भक)
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English Name
Outer Retention
Description and Steps
Description:
Bāhir Kumbhaka is a pranayama practice involving holding the breath after exhalation. It is a powerful technique that cultivates internal control, stillness, and pranic awareness. This practice is typically integrated with specific bandhas (body locks) to channelize energy and enhance concentration.
Steps:
- Sit in a steady meditative posture like Padmasana, Siddhasana, or Vajrasana with spine erect and body relaxed.
- Inhale deeply through the nose in a calm and controlled manner.
- Exhale completely, expelling all the air from the lungs.
- After full exhalation, hold the breath out (external retention) without inhaling.
- During this retention, apply the three bandhas:
- Mula Bandha (root lock)
- Uddiyana Bandha (abdominal lock)
- Jalandhara Bandha (chin lock)
- Hold the breath out comfortably for a few seconds (do not strain).
- Release the bandhas, inhale slowly and return to normal breathing.
- This completes one round. Practice 3–5 rounds initially, increasing gradually with experience.
General Benefits
- Strengthens lung capacity and improves breath control
- Calms the mind and deepens meditative focus
- Stimulates and balances the nervous system
- Enhances energy retention and flow through bandhas
- Improves digestive and abdominal organ function
- Helps regulate prana and awakens inner awareness
- Aids in developing self-discipline and internal stillness
Cautions-Limitations-Contraindications
- Avoid if you have high blood pressure or heart conditions.
- Not suitable during pregnancy.
- Should be practiced only after mastering basic pranayama.
- Never strain or force the breath retention—go slowly.
- Those with asthma, anxiety, or respiratory disorders should consult a teacher before practicing.
- Always practice on an empty stomach and in a calm environment.
- Not recommended during illness or extreme fatigue.
Complimentary Practice
- Nadi Shodhana Pranayama – for purifying energy channels before retention
- Ujjayi Pranayama – to prepare and stabilize breath flow
- Bandhas (Jalandhara, Uddiyana, Mula) – often combined with Bahir Kumbhaka
- Kapalabhati – to energize and prepare for retention
- Meditation – enhances stillness and focus post-practice
Similar Practices
1.Antara Kumbhaka, 2.Kevala Kumbhaka,3. Rechaka Pranayama, 4.Ujjayi, 5.Moorchha
Practice Keynotes
- Always begin after establishing a steady pranayama routine.
- Exhale fully before holding the breath out.
- Apply Jalandhara, Uddiyana, and Mula Bandha during retention.
- Focus on calmness and inner awareness during the breath-hold.
- Release the bandhas gently before inhaling.
- Practice in a quiet, well-ventilated space on an empty stomach.
- Build duration gradually—never strain.
Practice Level
Gallery
