विशत्यलं तृतीयेऽह्नि पञ्चवृद्ध्या दिने दिने । कर्तव्यः कुम्भको नित्यं बन्धत्रयसमन्वितः ॥ – On the third day, the number should reach twenty, increasing by five each day. Kumbhaka is described as being practised daily together with the three bandhas.

Introduction to Kumbhaka

Kumbhaka, or breath retention, is a vital aspect of yoga that enhances both physical and mental health. In the practice of Kumbhaka, attention is given not only to the retention of breath but also to the application of the three bandhas – Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha. This article explores the practice prescribed for the third day, where the count of Kumbhaka should reach twenty, increasing by five each subsequent day.

The Third Day of Practice

On the third day of practicing Kumbhaka, the individual should aim for a total of twenty cycles of breath retention. As described in the teachings of Yoga Kundalini Upanishad, the practice is progressive. Each day, five additional cycles are added, allowing practitioners to build both strength and endurance in their breath control. This gradual increase not only aids in mastering Kumbhaka but also prepares the body and mind for deeper meditative states.

Significance of Bandhas

Alongside Kumbhaka, the application of the three bandhas is essential for improving energy flow within the body. The bandhas help to seal the vital energy, allowing practitioners to access deeper layers of consciousness:

Mula Bandha: The root lock, which involves contracting the perineum to retain energy at the base of the spine.
Uddiyana Bandha: The upward lock, performed by drawing the abdominal muscles inward and upward, facilitating the movement of energy.
Jalandhara Bandha: The throat lock, achieved by lowering the chin toward the chest, regulating the flow of breath.

Incorporating these bandhas with Kumbhaka enhances the overall effectiveness of the practice, leading to a more profound experience of energy awakening and control.

Daily Practice and Routine

For optimal results, it is recommended to practice Kumbhaka and its associated bandhas daily. Setting aside a specific time in the morning or evening can help establish a routine. The ideal practice environment should be quiet and serene, allowing for deep concentration. Regular practice not only leads to mastery of Kumbhaka but also supports the awakening of Kundalini energy, resulting in numerous health benefits.

Conclusion

The art of Kumbhaka is a crucial component of yogic practice, especially on the third day of the prescribed routine. As practitioners aim to achieve twenty cycles of breath retention, they also engage with the three bandhas to enhance their practice. This holistic approach not only strengthens the body but also elevates the mind, leading to a more profound spiritual experience.